Evidence supporting the use of: Sardines
For the health condition: Weight Loss

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Synopsis

Source of validity: Scientific
Rating (out of 5): 2

Sardines are sometimes recommended as part of weight loss diets, and there is a scientific rationale for their inclusion, though the direct evidence specifically linking sardine consumption to significant weight loss is limited. Sardines are high in protein and healthy omega-3 fatty acids, both of which have been shown to support satiety (the feeling of fullness) and may help reduce overall calorie intake. Protein-rich foods also tend to require more energy to digest, which is called the thermic effect of food, and this can contribute modestly to increased calorie expenditure.

Moreover, studies have shown that diets higher in protein and omega-3 fats can help preserve lean muscle mass during weight loss and may slightly enhance fat loss. Sardines, being low in carbohydrates and rich in micronutrients such as vitamin D, calcium, and B12, can support overall health during calorie restriction. However, while the components of sardines are associated with weight management, there is a lack of large, direct clinical trials specifically examining the effect of sardine consumption on weight loss in humans. Most evidence is extrapolated from broader research on fish, protein, and omega-3 fatty acids.

In summary, the inclusion of sardines in a weight loss diet is scientifically supported by their nutrient profile, but there is only moderate evidence for a direct, specific effect on weight loss. Thus, the evidence rating is 2 out of 5.

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