After i finished my 28 sardine challenge I now each a can a day. Sometimes I do two cans for breakfast and two cans for lunch and a regular carnivore meal for dinner. It really has been a huge impact in handling lingering inflammation. I’m sold on sardines for sure. I also eat wild caught salmon from Costco three days a week.
is the nutritional profile of the canned salmon from Costco similar to canned sardines? I just can't get over the fishy taste with the sardines or is there anything you could cover this up with?
YES, I have hip arthritis. I control it with suppliments like VitD and K2, Turmeric Extract and a heap of others. I believe they work all round for all inflammation. I read sardines were good for avoiding dementia and pushed my higher protein to lower carb diet. Memory may be sharper but the hip arthritis is much "smoother" hard to explain. in a month I can walk faster, smoothe,r further. I still have hip arthritis; I still take my supplements but I love my sardines now. Pain and mobility is hard to define and describe. One can per day on bread and butter, easier that way. ALSO, the norowitz guy, Lean mass hyper responder guy, biochemist, Gave great news re latest research and krill oil for reducing, reversing preventing Alzheimer's. Similar to sardines but better results. worth a look.
Also, interesting thing to know - traditional societies that lived far away from coasts and didn't consume much fish in their diets ate lamb as their primary meat. Lamb is much higher in Omega 3s than Beef. I learned it from Mary Ruddick
@MJ-hl1kk Goat is a good meat to eat! 👍 but in terms of Omega 3's it's not as high in them as lamb is. It has about equal parts of Omega 3 and Omega 6. Lamb has higher Omega 3 than Omega 6. Keep eating the goat, just add some fish and seafood here and there.
Our ancestors lived mostly at rivers and lakes to get water to drink. Therefore they ate a lot of fish, mussels and crawfish. The plants they ate had low omega 6. Therefore not that much omega 3 was needed.
@@oliviabaklaton4552 All of us have very different ancestors or a mix of them. Some are descendants of Northern tribes such as , Sami, Saha, Yakut. Others are descendants of Desert people such as Bani Yas, Mazari, Al Ali and others. There are also mountain tribes in the mountains of Caucasia, or tribes that lived in tropical climates like Costa Rica, or islanders like Samoans.. All of these ancestors ate different diets, some had fish their diets, some didn't. Some had plants in their diets, some didn't. Also plants vary vastly, depending on the location and the climate. Some consumed dairy, some didn't. Please, don't make this blank statement about what our ancestors ate, as there is a very big range of ancestral diets.
Mix a can of sardines in olive oil with a quarter of a chopped up brown onion with 2 tablespoons of brown vinegar in a container you can mix it to a smooth consistency and spread on a sandwich or a rough mixture and eat with a spoon (use as much or less vinegar according to your preference)
I was pretty strict carnivore for about 14 months and recently started doing a can of sardines with 1tbs ACV, 1 tbs of brown mustard , 1 tbs of tahini and some chopped nuts (walnuts and Brazil nuts . Plus old bay and some Tabasco . I’m addicted to it now lol . I’ll also cube up 2 tbs of cold Irish butter on top . Man it’s a powerhouse meal 💪🏼
Yeah but salmon has way way less EPA/DHA than sardines. The best chips actually Mackerel. You can buy it canned just in sea water here in Europe, from King Oscar, a company that I think also sells in the USA
Really good video. There's a women on RUclips who only ate 4 cans of sardines per day for years and healed herself of many ailments! Now that you're compiling numbers it's valuable research in the field that you could always use to also write a book!
I buy Cod Liver from Amazon and eat a can of cod liver as a meal sometimes, usually when I'm out of the house and on the go. It is very rich in Omega 3's, also Vit A (aka Retinol)
I read that eating more than 2 tbsp of cod livers leads to Vit A toxicity... did you have any bad symptoms? I didn't like refrigerating the rest after opening and always thought about eating it all when opened.
@@TheRealPynkPanther good question, no toxicity whatsoever. I can eat one or even 2 cans per day.I don't do it every day, but sometimes I can eat a couple of days in a row. I have researched this subject and it looks like the toxicity from Vitamin A can only occur from taking a synthetic version of it - like a supplement. There is virtually no natural form of Vit A available in a supplement form, it is all retinol palmitate (synthetic), so they only can do research using the supplements, not the natural form of Vit A that we can only get from fresh animal foods such as cod liver, beef liver, dairy and so on.
Crazy but I heard a fellow carni suggest ground beef and sardines 🫣 but I’ve got to say it’s totally delish. I disect my sardines first (I know I know) but for me it’s worth it - can’t eat the bones and stringy stuff. But all good, I’ve got it down to 2 min per can cleaning them out. I add some smoked salt, a little cayenne pepper and fry up some eggs over easy and this meal satisfies beyond belief!! I prefer the larger sardines 3-4 per can. Bon appétit 😋
😮 i got gout crystals which formed and hurt my left foot after a month of sardines. I could not walk strait for 3 weeks. Thank goodness it was cherry season and those fruit helped.
Love this video, some great info. I do not know anyone within my friends and family circle who like sardines but I love them. I believe they are such a healthy choice especially for dieting. The look I get when they see you are eating sardines. 😂
This is a very useful video. I am wondering what happens to your mercury and lead concentrations when you eat sardines every day? That might make for a good video as well. Thank you.
@@JennyMitich how much do they cost in the USA just curious I bought some in Austria for about three dollars a can. If you try and buy them directly online they are over six dollars plus shipping from Portugal.
(from France), great video, if i can add something, we have been informed here of a big scandal concerning tuna, which seems to be highly and widely intoxicated with mercury.
What I do with sardines is drain them well, mash them, add an egg and a good pinch of gelatine (this can be omitted), and sometimes some grated cheese. Leave for a minute if you're using gelatine and then use a waffle maker to make two or three waffles, depending on the size of your waffle-maker. The taste is far less pronounced and you can top them with whatever makes you happy. I usually do a bit of butter and some fish roe to up the omega-3. I eat it as my first meal of the day around 3pm when I come home from work. You could fry them as patties instead, I suppose, but I like them as waffles.
@@l.mack89 well, I had my omega 6/3 checked like Jenny- and mine are similar to hers before she did the sardine fasts….. my arachidonic acid/EPA ratio is 50.2… omega6/omega3 ratio is 12.3, omega 3 total is only 3.6, EPA is 0.3, DPA is 1.0, DHA is 2.3, Omega 6 total is 44.6 😳 Arachidonic Acid is 13.5 and Linoleic Acid is 28.2….. So, I’m thinking I need to do the sardine fast or incorporate them into my meal rotation??! Insulin is a 3.1- happy to see that!
Been doing a can a day skinless and boneless yummy sardines for the past 2 years. Haven't tested my cholesterol yet, which was high before, like 220 or so. Will find out soon...
Thanks so much for this video. I was wondering if a can of sardines every day as a daily staple would be a good idea I use chicken of the sea. It's the cheapest. It's a $1.19 a can in North Carolina
Delicious but I am suspicious. If I open a can of say Glenrick pilchards in tomato sauce I see a LOT of oil great if it is fish oil but what if they add vegetable oil. I am going to try getting them in brine and adding the tomato sauce myself.
Yes sardines are the best ! In Greece we can find them fresh and for that we are blessed.! Another good source of Omega -3 is Cod liver oil . Thank you for all the info !
It’s super cheap and healthy. I also bought some canned cod liver going to take canned cod liver once a week because it’s too high in minerals so you can’t have it everyday or you will have vitamin toxicity.
For people who are new to this info, this is how one can remember what’s what. Omega 3s come from the sea. (can you hear the little rhyme?) Omega 6 comes from everything else. The more Omega 6s very often the more inflammation.
Tuna is too low in Omega 3 to make much of any difference, and is a waste of effort to raise levels like she saw. Mackerel is super high in Omega 3 and will make a huge difference. Pink Salmon will also make a big difference. If you are eating a 3.5 oz/106g can of fish Omega 3 content from highest to lowest is Mackerel, Sardines, Pink Salmon and way way way way way last is Tuna.
@@JennyMitich Polychlorinated biphenyl. Its one of the most widespread hazardous man made pollutants. They were banned in 1979, but are still very present in mostly sediment and fish. Tends to accumulate a lot more in oily fish such as sardines, herring and mackerel.
@@JennyMitich Polychlorinated biphenyls, are a group of POPs, toxic, man-made, hazardous organic chemicals that have dangerous effects on the environment and our health, classed as carcinogenic. They are especially common in fat, oily fish such as salmon, herring and sardines. They were banned in 70s but are very well present today in our seas.
Large B Cell Lymphoma sources its energy from HDL cholesterol. My father was taking Omega 3 and 6 supplements as per doctor’s orders. What my father’s General Practitioner didn’t catch is his HDL was low because he had this slow growing cancer for about 10 years. Basically feeding the cancer with supplements. What I’ve learn from two leading Lymphoma researchers at Northwestern University is that both HDL and LDL should be low. The HDL needs to be higher, but both of these need to be low. People should investigate why they are low on HDL prior to attempting to boast it via food or supplements.
I would avoid the oil based ones as they are almost always some type of vegetable oil. Sardines in extra virgin olive oil are a much better choice but the oil is likely to already be oxidized from the heating of the can process. Personally i only buy sardines in spring water then add my own ghee or EVOO to it!
If the oil is soy or corn or any other seed oil, this means you are adding inflammatory products to your system. If it's not olive oil, it is better to choose water-based.
I do wonder about the impact of your sardine fast right before the bloodwork It would interesting to see the bloodwork change from a 3 day sardine fast alone - I’m glad I like sardines
Agreed! I was wondering that too. Kind of like how you are supposed to stop taking supplements a day or two before bloodwork. I have another sardine experiment video coming up where I stopped eating them one week before the OmegaCheck and there was a bit of a difference.
I guess you could try to disguise the food as best you can. Mix it up in a stir-fry, etc. That might help. But the only real solution is to engage with that feeling, understand it, and work to change your perception.
@@mamabear9389 I’ve thought about that too. The “disgust” reflex it’s important. I grew up in Southern West Virginia where the coal companies got in trouble for dumping waste into the water, so we did not eat the fish. (It’s an interesting thought for me but it’s most likely the lack of early exposure for me and not a true message.) Fish 🤢
Sometime after the new year I want to try a sardine fast. Should I do a 3 day? 7 day? Can I workout? Go about my normal routine? Any side effects for doing this fast?
Hello! Start with 1-3 days, light workouts will be ok. I dont go too hard at the gym when I am fasting. Check out my first sardine fast video in my Sardine Fasting playlist for more info on sardine fasting :)
@ I’m guessing digestive issues, diarrhea, headaches, migraines, fatigued etc?I’m mostly carnivore, I do consumer carbs with my meals. Haven’t been fully strict carnivore in 6-7 months. I’m trying to heal my psoriasis and additionally lose more weight. I hit a plateau recently. Have some subcutaneous fat around my torso love handles and rear love handles.
@ I have had a little bit of fatigue during a sardine fast, but I just eat more sardines and I feel fine. If you’re not fully fat adapted, you may run into some of these issues, these all sound like keto flu related so if you’ve been consuming some carbs with your food, and then you go to zero carb for a few days, you might not feel great. But the only way to know is to try😀
Very interesting video. I do the carnivore lifestyle, but wanted to raise my HDL without raising LDL. So, every day I have sardines as a appetizer to my dinner. I use a can of sardines packed in water because I'm suspect of any oils. Including the water I add balsamic vinegar and ground flax seed. It looks terrible, but it's delicious. I really believe in maxing HDL.
Around a year ago I watched another video about the benefits of consuming sardines and bought a few tins. A year later the tins are still sitting unopened in a draw in the kitchen. Why? Well the saturated fat in one tin is 49% of my daily allowance and the salt/sodium levels are 105% of daily allowance.
@@JennyMitich Thanks for acknowledging this issue, it's a problem we have here in the UK too. A lot of canned sardines have added sunflower oil. You have to be careful reading the labels.
I know I tried loading up on Sardines in olive oil for a week before my last cholesterol check hoping to drop my high LDL and unfortunately it didn't work for me. My LDL only dropped one point and was still above 200, sigh. Was really trying to get the doctors off my back about taking a statin.
Hello! Your doctor works for you. You dont have to take a statin if you dont want to. Also, what were your trigs and your HDL? That is what I would be concerned with on a lipid panel.
@@cherylwmh6543 For the Oreo thing, you can look up Nick Norwitz. RE lowering LDLs another way, I heard Dr. Berry mention this, but I can't say which of his many videos (probably one of the Monday night Q&As)
That can definitely happen. I recommend cutting all sugar, fruit, alcohol, ultra-processed foods from your diet (if you haven't already) as that is what is causing the issue in the first place. As your metabolic health improves, your tolerance for high purine foods will improve as well :)
I buy 100g cans of sardines in water or tomato sauce. But eating more than half a can makes me feel bad. I have to store the rest and eat it a couple of days later. I think it's the sight of the gut line hanging out ( I haven't found a brand that doesn't have it) that sickens me.
Its not clear to me if the cans u were eating had added water, olive oil or sunflour/canola oil. Because the last one matters alot for omega 6 intake what actually increases inflammation. Also canned fish in tomato sauce is a bad choice because of the acid-ph that interferes with the bpa lining from the can. You dont want hormone disrupting bpa in ur food.
Also canned fish in tomato sauce is a bad choice because the acid tomato actually interferes with the bpa lining from the can and bpa leaches into the sauce. So better add ur own organic tomato sauce and buy sardines in olive oil 🤗
Excellent post, Jenny! Would you be open to trying the same test with sardines canned in water vs the Nuri brand you like packed in EVOO? My guess is that the EVOO may be a confounding variable pos/neg in your n=1 study. Maybe the fish + EVOO combo is synergistic?
It's better to eat smaller, wild caught ocean fish with shorter life cycles such as sardines or salmon as they have lower levels of mercury. Sardines are particularly good for being lower on the food chain because the higher you go up the food chain, the more mercury accumulates. Larger, longer lived species such as Tuna, swordfish, and shark tend to be higher in toxic mercury.
So-so... but not quite. On that test the Omega-3 was low, is one thing, but what was more serious there was the Omega-6, which was TOO HIGH! The Omega-3 should be as high as the Omega-6, or higher. The Omega-6 should NOT be more than the Omega-6, or should be lower. The problem wasn't really the Omega-3 in relation to potential heart problem, but rather the Omega-6. Although, the Omega-3 was low, sure, but it was the Omega-6 that posed danger to the heart. I should also include: it is high Omega-6 that causes inflammation, and it is inflammation of the heart that causes heart disease. I yet need to meet someone who is "low" on Omega-6, I don't think that's even a thing. No one is lacking Omega-6, it is not likely that anyone would need to supplement there. Omega-6 needs to be kept on bay or it will cause inflammation. Heart attack, Diabetes, Cancer, Arthritis and all the rest of major diseases have one thing common: INFLAMMATION! your omega-6 was okay? no, it wasn't. Omega-6 never should be looked alone, it is always should be measured compared to Omega-3! Is it higher than omega-3? if yes, you have an inflammation and you're a candidate to a major disease; heart-attack, cancer, diabetes or something else, but something major.
@@TheMisterGriswold I recommend clearing all ultra processed foods and added sugar from your diet. They are what’s causing the issue in the first place. Also, if you eat fruit and or fruit juice, that’s all sugar. Once you improve your metabolic health, you won’t be as sensitive to sardines or other high purine foods👍🏻
My triglycerides are over 2000. I am mostly eating meat. Occasionally a few flour tortillas with my meat. How come my triglycerides be this high beef fish butter and eggs mostly. I started eating fish too because I was constipated on the beef. I don't understand. A1c went from 9.8 to 6.7 and now it's back up to 9.9%. Two packages of organic flour tortillas can do that to me a month, what's an occasional organic black beans & my hamburger meat
The thing is, tuna has almost no fats and hence almost no omega 3's. You need to eat fatty fish like sardines, mackerel, and salmon to get the omega 3 fats. It's weird how many diet based vlogs, blogs and videos out there will list tuna as an option when listing fish/foods with omega 3's.
@ I use sardines and add ingredients like I do in tuna salad, I’m not putting tuna in it-I’m using sardines-I add boiled egg, pickle, onion, mustard, clean mayo to make it “tuna salad like”
IF YOU CAN!!!!!!!!!!!!!!!!!!!!!!!!! eat whole sardine, guts and head, like fried whitebait. The brain has huge levels of oil and may be even better for brain health, liver gives vit A and skin much fat. Bones etc give at least calcium and magnesium Sadly cant get them with heads or they are hard to find. Im in Ukraine atm, long story, they fry up and eat whole fish a bit bigger than sardines, sooooooooo good, I ate the whole fish no worries. Locals leave the heads but they just crunch down a treat. cheap too. Smelts I think, about 6" in American.
So sardines can be bought with all their bones in them, and when you eat them you just eat the bones too? Doesn't sound safe.... but I have never been a fish eater.
Zero processed food is more convenient in my opinion. My O6/O3 ratio is 2.97 without ever eating fatty fish or taking supplements. It's because I don't eat greasy plants like sunflower or animals that have been fed soy. I don't even eat much meat, only the best things like liver or oyster. Once the nutritional needs are met through these, you can fill plate with potatoes, no worries from plants as long as O6 is kept low.
High quality tasty Portuguese morsels will have you sold.Coming from a Danish diet of daily fish and living on the BC coast now for 60 years, just need to build up a threshold for any option.
I try to down the sardines, but can't quite manage it without the saltines. I know the carbs defeat the purpose of carnivore, but i just can't bring myself to eating them any other way.
Hello! It's a common misconception that sardines have a lot of mercury. Only large, long lived fish like tuna, salmon, shark, etc accumulate mercury in large amounts, and even then you would have to eat a ton of it to get anything close to mercury poisoning.
@@JennyMitich -- Another youtuber complained of brain fog from sardines and it stopped after stopping consumption of sardines. Tony Robbins said he was having cognitive problems after he started eating fish and then his bloodwork showed high mercury level and so he stopped eating fish and the problem went away.
Been eating a can of sardines since 2020 just because I could buy 100 cans at a time, super easy and other good stuff plus the omega 3. I like them too. Reasonable price.
Very impressive results that certainly has me thinking to incorporate more sardines or fatty fish in my diet.. A quick search found this from the Levels folks ‘A 3-ounce serving of canned sardines delivers about 740 milligrams of DHA and 450 milligrams of EPA-nearly four times the minimum recommended amount.’’ Therefore 1 -2 cans a week should do….. thank goodness lol…. Thanks for all the detail breakdowns…..much appreciated!!
Very intresting. Not on a low carb/carnivore diet but I've been eating fatty fish 5 times a week (mackerel, salmon, sardines) for couple months. Wonder how it would come out for me. I've noticed a huge change in sleep, concentration and regeneration.
seem good for skin as well, my skin went to powder. Rub in a few researched oils, notably castor oil, take a few oils and sardines, bingo, much better.
I would say that as long as you are getting your fish from a reputable place, you should be ok. You can also try eating fish that is lower on the food chain, like sardines, to reduce your exposure to toxins.
God bless you for this information. I thought it took years to switch things up. I will begin this today and skip blood testing. The new meme, a can of sardines a day keeps the doctor away.🎉
After i finished my 28 sardine challenge I now each a can a day. Sometimes I do two cans for breakfast and two cans for lunch and a regular carnivore meal for dinner. It really has been a huge impact in handling lingering inflammation. I’m sold on sardines for sure. I also eat wild caught salmon from Costco three days a week.
Wonderful! I agree with you on the inflammation
@@JennyMitich Mitić? Nice
is the nutritional profile of the canned salmon from Costco similar to canned sardines? I just can't get over the fishy taste with the sardines or is there anything you could cover this up with?
YES, I have hip arthritis. I control it with suppliments like VitD and K2, Turmeric Extract and a heap of others. I believe they work all round for all inflammation. I read sardines were good for avoiding dementia and pushed my higher protein to lower carb diet. Memory may be sharper but the hip arthritis is much "smoother" hard to explain. in a month I can walk faster, smoothe,r further. I still have hip arthritis; I still take my supplements but I love my sardines now. Pain and mobility is hard to define and describe. One can per day on bread and butter, easier that way.
ALSO, the norowitz guy, Lean mass hyper responder guy, biochemist, Gave great news re latest research and krill oil for reducing, reversing preventing Alzheimer's. Similar to sardines but better results. worth a look.
And now you like to go swimming a lot too don't you? 🤔😯👍
Also, interesting thing to know - traditional societies that lived far away from coasts and didn't consume much fish in their diets ate lamb as their primary meat. Lamb is much higher in Omega 3s than Beef. I learned it from Mary Ruddick
Thank you. I hope goat is the same. It's what I get from my butcher.
@MJ-hl1kk Goat is a good meat to eat! 👍 but in terms of Omega 3's it's not as high in them as lamb is. It has about equal parts of Omega 3 and Omega 6. Lamb has higher Omega 3 than Omega 6. Keep eating the goat, just add some fish and seafood here and there.
Great point!
Our ancestors lived mostly at rivers and lakes to get water to drink.
Therefore they ate a lot of fish, mussels and crawfish.
The plants they ate had low omega 6.
Therefore not that much omega 3 was needed.
@@oliviabaklaton4552 All of us have very different ancestors or a mix of them. Some are descendants of Northern tribes such as , Sami, Saha, Yakut. Others are descendants of Desert people such as Bani Yas, Mazari, Al Ali and others. There are also mountain tribes in the mountains of Caucasia, or tribes that lived in tropical climates like Costa Rica, or islanders like Samoans.. All of these ancestors ate different diets, some had fish their diets, some didn't. Some had plants in their diets, some didn't. Also plants vary vastly, depending on the location and the climate. Some consumed dairy, some didn't. Please, don't make this blank statement about what our ancestors ate, as there is a very big range of ancestral diets.
I now am more motivated to eat some fish and sardines. Thanks!!
Wonderful!
I mix a can of sardines with my ground beef -- you can hardly taste the sardines -- and it extends the ground beef.
Great tip!
Good to know!!!
Mix a can of sardines in olive oil with a quarter of a chopped up brown onion with 2 tablespoons of brown vinegar in a container you can mix it to a smooth consistency and spread on a sandwich or a rough mixture and eat with a spoon (use as much or less vinegar according to your preference)
Sounds tasty, I'll have to give that a try.
I was pretty strict carnivore for about 14 months and recently started doing a can of sardines with 1tbs ACV, 1 tbs of brown mustard , 1 tbs of tahini and some chopped nuts (walnuts and Brazil nuts . Plus old bay and some Tabasco . I’m addicted to it now lol . I’ll also cube up 2 tbs of cold Irish butter on top . Man it’s a powerhouse meal 💪🏼
Sounds delish!
Another great option is canned salmon (with the skins and bones).. Tastes great w eggs!
I like canned salmon! I also like canned mackerel, as well as sardines.
Yes! It has all the same goodness.
Too true. I add lactose free Greek yoghurt too. Also, I give my doggo a dollop.
@@AnneMB955 I like to add some avocado oil mayo. So good! Sour cream is also good. 😋
Yeah but salmon has way way less EPA/DHA than sardines. The best chips actually Mackerel. You can buy it canned just in sea water here in Europe, from King Oscar, a company that I think also sells in the USA
Really good video. There's a women on RUclips who only ate 4 cans of sardines per day for years and healed herself of many ailments! Now that you're compiling numbers it's valuable research in the field that you could always use to also write a book!
Thank you so much!
What’s the RUclips channel name or woman’s name. Would like to hear her story.
I buy Cod Liver from Amazon and eat a can of cod liver as a meal sometimes, usually when I'm out of the house and on the go. It is very rich in Omega 3's, also Vit A (aka Retinol)
Yum!
I have been reading about taking Cod Live Oil daily.
I read that eating more than 2 tbsp of cod livers leads to Vit A toxicity... did you have any bad symptoms? I didn't like refrigerating the rest after opening and always thought about eating it all when opened.
@@TheRealPynkPanther good question, no toxicity whatsoever. I can eat one or even 2 cans per day.I don't do it every day, but sometimes I can eat a couple of days in a row. I have researched this subject and it looks like the toxicity from Vitamin A can only occur from taking a synthetic version of it - like a supplement. There is virtually no natural form of Vit A available in a supplement form, it is all retinol palmitate (synthetic), so they only can do research using the supplements, not the natural form of Vit A that we can only get from fresh animal foods such as cod liver, beef liver, dairy and so on.
@yuliamarynik thanks a bunch!❤
Crazy but I heard a fellow carni suggest ground beef and sardines 🫣 but I’ve got to say it’s totally delish. I disect my sardines first (I know I know) but for me it’s worth it - can’t eat the bones and stringy stuff. But all good, I’ve got it down to 2 min per can cleaning them out. I add some smoked salt, a little cayenne pepper and fry up some eggs over easy and this meal satisfies beyond belief!! I prefer the larger sardines 3-4 per can. Bon appétit 😋
That sounds good!
Large ones? Can I ask which brand is that please?
In the UK the larger sardines are called pilchards, and are incredibly cheap.
@@lat1419 thanks! I think I found some 😊
@@cinnamonparsley6384 Marie Elisabeth is the brand in olive oil, which I always drain.
I love sardines, so this will be easy to do. Thank you for this valuable information. 🙏
You are welcome!
I started eating good quality sardines with extra virgin olive oil as part of my diet, and my knee pain disappeared after a couple of weeks
Wow that’s amazing!
yes great anti inflams and more.
Liar
😮 i got gout crystals which formed and hurt my left foot after a month of sardines. I could not walk strait for 3 weeks. Thank goodness it was cherry season and those fruit helped.
Love this video, some great info. I do not know anyone within my friends and family circle who like sardines but I love them. I believe they are such a healthy choice especially for dieting. The look I get when they see you are eating sardines. 😂
I know right? They are like, shocked LOL
Make America Healthy Again 👏🙏🏻🙏🏽
Healthy is good.
This is a very useful video. I am wondering what happens to your mercury and lead concentrations when you eat sardines every day? That might make for a good video as well. Thank you.
Hello! I talk about the mercury levels in this video. Sardines dont accumulate lead.
Thank you for another super helpful video !! ❤
Youre very welcome!
Jenny, unlike many, I actually love the taste of Sardines. Weird.
Jealous! I can tolerate them.
Which brand of sardines do you like best?
Hello and great question! I really love these Nuri sardines from World Market, they are a spiced Portuguese sardine :)
@ never heard of it. On RUclips?
@ cool! I’ll check it out
@ nice👏🏼👏🏼
@@JennyMitich how much do they cost in the USA just curious I bought some in Austria for about three dollars a can. If you try and buy them directly online they are over six dollars plus shipping from Portugal.
Excellent presentation!
Thank you!
I share my sardines with my Golden Retriever, Geordi. They’re good for him too. 🐟 Thx Jenny.
Nice! I bet he loves them :)
The chickens like them too. 😂
One of my most favorite foods “sardines and steam rice yummy”! 😋
Yum!
I agree
(from France), great video, if i can add something, we have been informed here of a big scandal concerning tuna, which seems to be highly and widely intoxicated with mercury.
Maybe! You would have to eat a ton of tuna to have any sort of appreciable increase in mercury though.
Sardines are very low on the food chain, so there is less risk of heavy metals
After a week of eating sardines, my wife now calls me "Fish Breath". But I feel great.
That is hilarious!
Brush teeth. Eat sprig of parsley
Interesting! Looking forward to you testing grass fed/finished vs regular beef and its impact on omega ratio!
Agreed! I think that will be an interesting test :)
I started to eat one can of sardines per day and after a month or two I found that I no longer needed reading glasses.
Wow! That is incredible!
What happens?- You get SICK of Sardines!
I like Sardines………once or twice a week.
True LOL
I used to balk, but with a crusty roll and butter...its not bad, and to know I can walk again... I'll take the sardines every day, or krill oil.
What I do with sardines is drain them well, mash them, add an egg and a good pinch of gelatine (this can be omitted), and sometimes some grated cheese. Leave for a minute if you're using gelatine and then use a waffle maker to make two or three waffles, depending on the size of your waffle-maker. The taste is far less pronounced and you can top them with whatever makes you happy. I usually do a bit of butter and some fish roe to up the omega-3. I eat it as my first meal of the day around 3pm when I come home from work. You could fry them as patties instead, I suppose, but I like them as waffles.
Wow, that sounds amazing!
When I eat sardines, I get sardines in water no salt, from Wild Planet, I drink that water and eat the fish. It's all good for nutrition.
Dinner. Tonight!
I hope so I eat a can every day. Hopefully it will help my knees
Yum!
Walk backwards, it works.
Exercise your glutes. Helps balance your muscles and helps lower stress off your knees.
@@sharksport01 tried it but it made them worse
@@emh8861 I have started that about 3rd week in. 😊
So how do feel??? Do you feel better??? Worse??? 8:28
I feel better :)
Worse. Now she can’t poop.
Just ordered my labs! 🤞🏼🤞🏼
Good luck! Let me know how they turn out.
How were your results?
@@l.mack89 well, I had my omega 6/3 checked like Jenny- and mine are similar to hers before she did the sardine fasts….. my arachidonic acid/EPA ratio is 50.2… omega6/omega3 ratio is 12.3, omega 3 total is only 3.6, EPA is 0.3, DPA is 1.0, DHA is 2.3, Omega 6 total is 44.6 😳 Arachidonic Acid is 13.5 and Linoleic Acid is 28.2….. So, I’m thinking I need to do the sardine fast or incorporate them into my meal rotation??! Insulin is a 3.1- happy to see that!
@@JennyMitichmy omega check was only a 3.6 😮 looks like sardines are in my future!!😅
@ looks like it😀
Been doing a can a day skinless and boneless yummy sardines for the past 2 years. Haven't tested my cholesterol yet, which was high before, like 220 or so. Will find out soon...
Sounds great!
Thanks so much for this video. I was wondering if a can of sardines every day as a daily staple would be a good idea I use chicken of the sea. It's the cheapest. It's a $1.19 a can in North Carolina
Yes, absolutely!
@@JennyMitich Thanks for your Reply. Happy New Year. Hope the New Year brings you health and wealth in abundance.
@ same to you😀
Thanks for the deets!
Youre very welcome!
Delicious but I am suspicious. If I open a can of say Glenrick pilchards in tomato sauce I see a LOT of oil great if it is fish oil but what if they add vegetable oil. I am going to try getting them in brine and adding the tomato sauce myself.
You can get them in olive oil. Tomato sauce? Yuck.
True! I always drain the oil and if it is vegetable seed oil, I rinse the fish too
What do you think about Cod Liver oil daily?
Hello! I have no opinion on it
Yes sardines are the best ! In Greece we can find them fresh and for that we are blessed.!
Another good source of Omega -3 is Cod liver oil . Thank you for all the info !
So good!
It’s super cheap and healthy. I also bought some canned cod liver going to take canned cod liver once a week because it’s too high in minerals so you can’t have it everyday or you will have vitamin toxicity.
True!
What is the cost of getting an OmegaCheck blood test?
Hello! $66 on Own Your Labs, plus you can use my coupon code for 10% off. Its all listed in the description :)
For people who are new to this info, this is how one can remember what’s what. Omega 3s come from the sea. (can you hear the little rhyme?) Omega 6 comes from everything else. The more Omega 6s very often the more inflammation.
Great tip!
Tuna is too low in Omega 3 to make much of any difference, and is a waste of effort to raise levels like she saw. Mackerel is super high in Omega 3 and will make a huge difference. Pink Salmon will also make a big difference. If you are eating a 3.5 oz/106g can of fish Omega 3 content from highest to lowest is Mackerel, Sardines, Pink Salmon and way way way way way last is Tuna.
Great tips!
Are you not worried about the high PCB content in sardines? Where do you get your sardines from?
Hello! I get mine from Costco, Jewel, and World Market
@@JennyMitich So are you worried or not?
@ honestly I don’t even know what PCB is, what does that stand for?
@@JennyMitich Polychlorinated biphenyl. Its one of the most widespread hazardous man made pollutants. They were banned in 1979, but are still very present in mostly sediment and fish. Tends to accumulate a lot more in oily fish such as sardines, herring and mackerel.
@@JennyMitich Polychlorinated biphenyls, are a group of POPs, toxic, man-made, hazardous organic chemicals that have dangerous effects on the environment and our health, classed as carcinogenic. They are especially common in fat, oily fish such as salmon, herring and sardines. They were banned in 70s but are very well present today in our seas.
Large B Cell Lymphoma sources its energy from HDL cholesterol. My father was taking Omega 3 and 6 supplements as per doctor’s orders. What my father’s General Practitioner didn’t catch is his HDL was low because he had this slow growing cancer for about 10 years. Basically feeding the cancer with supplements. What I’ve learn from two leading Lymphoma researchers at Northwestern University is that both HDL and LDL should be low. The HDL needs to be higher, but both of these need to be low. People should investigate why they are low on HDL prior to attempting to boast it via food or supplements.
Hmmm, that is interesting! Never heard that before.
That is a good podcast 😊.
Thanks for watching!
Any difference between water based vs oil based?
I would avoid the oil based ones as they are almost always some type of vegetable oil. Sardines in extra virgin olive oil are a much better choice but the oil is likely to already be oxidized from the heating of the can process. Personally i only buy sardines in spring water then add my own ghee or EVOO to it!
I pretty much only get sardines in oil, but I drain and rinse them.
If the oil is soy or corn or any other seed oil, this means you are adding inflammatory products to your system. If it's not olive oil, it is better to choose water-based.
depends on the oil.
Oils clog your arteries
Okay now we need the grass fed vs grain fed test.... Thanks this was informative.
Right? I am trying to figure out when I can do grass fed only for one month. I think it will have to be March
@@JennyMitich Look forward to seeing the results.
I wonder if it matters if you eat skinless &boneless vs skinon, bone in
Hello! I think the skin on bone in has more nutrients
I do wonder about the impact of your sardine fast right before the bloodwork
It would interesting to see the bloodwork change from a 3 day sardine fast alone - I’m glad I like sardines
Agreed! I was wondering that too. Kind of like how you are supposed to stop taking supplements a day or two before bloodwork. I have another sardine experiment video coming up where I stopped eating them one week before the OmegaCheck and there was a bit of a difference.
I don't care for them. I tried choking them down. After eating a can I couldn't eat anything else the rest of the day
Were those sardines with the heads on at 1:30? Did they come from a can? What brand?
Hello! That is B roll, I dont know what those sardines are.
Yes... it helped
Agreed!
How about heavy metals level? Did you check the ratio?
Hello! I will be doing a mercury test in my next sardine video, coming Wednesday
Anyone know what to do if the thought of food that swam makes you sick?
I guess you could try to disguise the food as best you can. Mix it up in a stir-fry, etc. That might help.
But the only real solution is to engage with that feeling, understand it, and work to change your perception.
I have the same problem. I wonder if it is my body telling me I shouldn't eat them.
Hello! I would say take supplements instead
@@MrKanti-yy5ux that is likely the only solution.
@@mamabear9389 I’ve thought about that too. The “disgust” reflex it’s important. I grew up in Southern West Virginia where the coal companies got in trouble for dumping waste into the water, so we did not eat the fish. (It’s an interesting thought for me but it’s most likely the lack of early exposure for me and not a true message.) Fish 🤢
Sometime after the new year I want to try a sardine fast. Should I do a 3 day? 7 day? Can I workout? Go about my normal routine? Any side effects for doing this fast?
Hello! Start with 1-3 days, light workouts will be ok. I dont go too hard at the gym when I am fasting. Check out my first sardine fast video in my Sardine Fasting playlist for more info on sardine fasting :)
@ thanks Jenny. I’ll take a look. I’m excited to try this. But I feel like I’m gonna have side effects.
@@lukesmith3283 What side effects do you anticipate?
@ I’m guessing digestive issues, diarrhea, headaches, migraines, fatigued etc?I’m mostly carnivore, I do consumer carbs with my meals. Haven’t been fully strict carnivore in 6-7 months. I’m trying to heal my psoriasis and additionally lose more weight. I hit a plateau recently. Have some subcutaneous fat around my torso love handles and rear love handles.
@ I have had a little bit of fatigue during a sardine fast, but I just eat more sardines and I feel fine. If you’re not fully fat adapted, you may run into some of these issues, these all sound like keto flu related so if you’ve been consuming some carbs with your food, and then you go to zero carb for a few days, you might not feel great. But the only way to know is to try😀
One can per day is not a small amount of seafood in my opinion.
...well cut it down to one sardine
To each their own I suppose :)
Excessive amounts of protein for sure. Not good.
@@NoemiSchwartz-w1c I definitely don’t think it’s an excessive amount of protein. Pretty small amount actually
@@NoemiSchwartz-w1cdefinitely not an excessive amount
I don't like sardines...but I ate them sometimes.
at 9:33 I see optional mussels and are those squid ?
Very interesting video. I do the carnivore lifestyle, but wanted to raise my HDL without raising LDL. So, every day I have sardines as a appetizer to my dinner. I use a can of sardines packed in water because I'm suspect of any oils. Including the water I add balsamic vinegar and ground flax seed. It looks terrible, but it's delicious. I really believe in maxing HDL.
Nice!
It made a huge, huge difference for me but they are making me ill. I do use high quality omga 3 fat
There you go!
Around a year ago I watched another video about the benefits of consuming sardines and bought a few tins. A year later the tins are still sitting unopened in a draw in the kitchen.
Why? Well the saturated fat in one tin is 49% of my daily allowance and the salt/sodium levels are 105% of daily allowance.
Hello! Saturated fat is good for you, as is sodium. What diet do you follow?
I dont eat any added salt so thats not a worry, but added salt is very very common in processed foods and Us foods.
@Jennywhats the hellpMitich
You have to be careful that your canned sardines don't have seed oils added in.
Hello! Yes, get the ones in olive oil or water, or just drain and rinse.
@@JennyMitich Thanks for acknowledging this issue, it's a problem we have here in the UK too. A lot of canned sardines have added sunflower oil. You have to be careful reading the labels.
@ agreed! And a big problem with the ones with olive oil is you don’t know the quality of the olive oil or if it is adulterated.
@@JennyMitich Exactly. This is why I only buy sardines in tomato sauce and that I have scoured the ingredients labels to ensure no nasties in there.
I know I tried loading up on Sardines in olive oil for a week before my last cholesterol check hoping to drop my high LDL and unfortunately it didn't work for me. My LDL only dropped one point and was still above 200, sigh. Was really trying to get the doctors off my back about taking a statin.
Hello! Your doctor works for you. You dont have to take a statin if you dont want to. Also, what were your trigs and your HDL? That is what I would be concerned with on a lipid panel.
There are some hacks .. like you can eat a bunch of oreos a few days before. I haven't looked into the details of doing this, but it's very practical.
@ I have a video on this, I went super high fat super high calorie Carnivore and my LDL dropped by 23% I think?
@@cherylwmh6543 For the Oreo thing, you can look up Nick Norwitz. RE lowering LDLs another way, I heard Dr. Berry mention this, but I can't say which of his many videos (probably one of the Monday night Q&As)
never take a statin, go do research. you may be a lean mass hyper responder if you are thin. lots to it. complex.
Purines exacerbated my arthritis.
That can definitely happen. I recommend cutting all sugar, fruit, alcohol, ultra-processed foods from your diet (if you haven't already) as that is what is causing the issue in the first place. As your metabolic health improves, your tolerance for high purine foods will improve as well :)
I buy 100g cans of sardines in water or tomato sauce. But eating more than half a can makes me feel bad. I have to store the rest and eat it a couple of days later. I think it's the sight of the gut line hanging out ( I haven't found a brand that doesn't have it) that sickens me.
You're not alone on that one! It's not the most appetizing sight! I just drain and rinse them and pretend it's not there!
Taste like tuna for me
Its not clear to me if the cans u were eating had added water, olive oil or sunflour/canola oil. Because the last one matters alot for omega 6 intake what actually increases inflammation. Also canned fish in tomato sauce is a bad choice because of the acid-ph that interferes with the bpa lining from the can. You dont want hormone disrupting bpa in ur food.
Also canned fish in tomato sauce is a bad choice because the acid tomato actually interferes with the bpa lining from the can and bpa leaches into the sauce. So better add ur own organic tomato sauce and buy sardines in olive oil 🤗
Hello! I always to sardines in olive oil. But I drain them, so only a bit of the oil remains.
More fear mongering.
how to you prepare the sardines? There's gotta be a way to make them more enjoyable to eat.
I typically just eat them out of the can with some salt. But there are lots of creative ways to eat them!
This is not a healthy way..but I break them up in a bowl and then throw in some broken tortilla chips and eat with a fork.
Excellent post, Jenny! Would you be open to trying the same test with sardines canned in water vs the Nuri brand you like packed in EVOO?
My guess is that the EVOO may be a confounding variable pos/neg in your n=1 study. Maybe the fish + EVOO combo is synergistic?
Hello! I really dont like the ones in water, they are so dry.
My Omega 6 was pretty high, I ate carnivore but mostly pork and chicken and so I changed up and it went down significantly
Nice!
Just enjoy the food. Why is it that we must always be technical on everything these days. Just relax and enjoy your food
Hello! I do N=1 experiments and share the data as educational content. I wouldnt expect normal people to do what I do LOL
Can I substitute anchovies or something else for sardines? I really don't like sardines.
Sure, I dont see why not
anchovies are stronger.
@@JennyMitichkipers ok?
Isn't it recommended not to eat fish daily? I appreciate your reply thanks
Hello! That is mostly bad advice. Fish can be eaten everyday.
plenty long livers eat only seafood. Japanese eat alot
It's better to eat smaller, wild caught ocean fish with shorter life cycles such as sardines or salmon as they have lower levels of mercury. Sardines are particularly good for being lower on the food chain because the higher you go up the food chain, the more mercury accumulates. Larger, longer lived species such as Tuna, swordfish, and shark tend to be higher in toxic mercury.
So-so... but not quite.
On that test the Omega-3 was low, is one thing, but what was more serious there was the Omega-6, which was TOO HIGH!
The Omega-3 should be as high as the Omega-6, or higher.
The Omega-6 should NOT be more than the Omega-6, or should be lower.
The problem wasn't really the Omega-3 in relation to potential heart problem, but rather the Omega-6. Although, the Omega-3 was low, sure, but it was the Omega-6 that posed danger to the heart.
I should also include: it is high Omega-6 that causes inflammation, and it is inflammation of the heart that causes heart disease.
I yet need to meet someone who is "low" on Omega-6, I don't think that's even a thing. No one is lacking Omega-6, it is not likely that anyone would need to supplement there. Omega-6 needs to be kept on bay or it will cause inflammation. Heart attack, Diabetes, Cancer, Arthritis and all the rest of major diseases have one thing common: INFLAMMATION!
your omega-6 was okay? no, it wasn't. Omega-6 never should be looked alone, it is always should be measured compared to Omega-3! Is it higher than omega-3? if yes, you have an inflammation and you're a candidate to a major disease; heart-attack, cancer, diabetes or something else, but something major.
Hello! Yes, the before test was a bit tragic. But the after test was great!
I did this and got gout.
Yea, if you are susceptible to gout you could have a flare-up. Are you doing Carnivore?
@@JennyMitich Nope.
@@TheMisterGriswold I recommend clearing all ultra processed foods and added sugar from your diet. They are what’s causing the issue in the first place. Also, if you eat fruit and or fruit juice, that’s all sugar. Once you improve your metabolic health, you won’t be as sensitive to sardines or other high purine foods👍🏻
My triglycerides are over 2000. I am mostly eating meat. Occasionally a few flour tortillas with my meat. How come my triglycerides be this high beef fish butter and eggs mostly. I started eating fish too because I was constipated on the beef. I don't understand. A1c went from 9.8 to 6.7 and now it's back up to 9.9%. Two packages of organic flour tortillas can do that to me a month, what's an occasional organic black beans & my hamburger meat
Holy smokes! Are you currently losing a lot of weight?
Tortillas are hard to beat but make me sick and fat. I tried some made of eggs as a substitute. They're really good for carnivore
If you like tuna salad, make them like tuna salad. That’s how I eat them!
The thing is, tuna has almost no fats and hence almost no omega 3's. You need to eat fatty fish like sardines, mackerel, and salmon to get the omega 3 fats.
It's weird how many diet based vlogs, blogs and videos out there will list tuna as an option when listing fish/foods with omega 3's.
@ I use sardines and add ingredients like I do in tuna salad, I’m not putting tuna in it-I’m using sardines-I add boiled egg, pickle, onion, mustard, clean mayo to make it “tuna salad like”
Don't eat tuna, mercury poison.
@Kerry What an amazing tip! I adore tuna salad and sardines packed in mustard or hot sauce, but not plain. I will definitely try this.
never understood why people put lemon on seafood. To me that masked the taste.
I love it :)
Because it adds a hydrogen to TMA, which smells bad. Tri methyl amine.
Fascinating! I eat about a can of sardines a week now . . . maybe I need to jack that up.
Hello! Try testing first to see where youre at, you may be fine with just that :)
IF YOU CAN!!!!!!!!!!!!!!!!!!!!!!!!! eat whole sardine, guts and head, like fried whitebait. The brain has huge levels of oil and may be even better for brain health, liver gives vit A and skin much fat. Bones etc give at least calcium and magnesium Sadly cant get them with heads or they are hard to find. Im in Ukraine atm, long story, they fry up and eat whole fish a bit bigger than sardines, sooooooooo good, I ate the whole fish no worries. Locals leave the heads but they just crunch down a treat. cheap too. Smelts I think, about 6" in American.
Agreed!
omega 3 dha are so important for fertility and during pregnancy
True!
So sardines can be bought with all their bones in them, and when you eat them you just eat the bones too? Doesn't sound safe.... but I have never been a fish eater.
Hello! Yep, they are very soft. Excellent source of calcium 👍
Zero processed food is more convenient in my opinion. My O6/O3 ratio is 2.97 without ever eating fatty fish or taking supplements. It's because I don't eat greasy plants like sunflower or animals that have been fed soy. I don't even eat much meat, only the best things like liver or oyster. Once the nutritional needs are met through these, you can fill plate with potatoes, no worries from plants as long as O6 is kept low.
High quality tasty Portuguese morsels will have you sold.Coming from a Danish diet of daily fish and living on the BC coast now for 60 years, just need to build up a threshold for any option.
Agreed!
I try to down the sardines, but can't quite manage it without the saltines. I know the carbs defeat the purpose of carnivore, but i just can't bring myself to eating them any other way.
Pork rinds?
I also eat pork rinds with my sardines with acv vinegarette with lots of lemon. Only way I can enjoy eating them.
What about mercury poisoning? Do you feel brain fog?
Hello! It's a common misconception that sardines have a lot of mercury. Only large, long lived fish like tuna, salmon, shark, etc accumulate mercury in large amounts, and even then you would have to eat a ton of it to get anything close to mercury poisoning.
@@JennyMitich -- Another youtuber complained of brain fog from sardines and it stopped after stopping consumption of sardines.
Tony Robbins said he was having cognitive problems after he started eating fish and then his bloodwork showed high mercury level and so he stopped eating fish and the problem went away.
@ interesting! I have not had that same experience and my mercury levels are low. I’ll be touching more on that in an upcoming video.
Nothing happened!!
HI
I just mix sardines in my scrambled eggs every morning
Yum!
0:43 u in chiraq?
Hello! I am in the Chicagoland area :)
Beware of over-fishing.
Poor orcas
Love and light ✨️
Thank you!
Been eating a can of sardines since 2020 just because I could buy 100 cans at a time, super easy and other good stuff plus the omega 3. I like them too. Reasonable price.
Nice!
Small amount of food not a food
i1can a day is my breakfast, its food, its not air. very nutrient dense.
Definitely fills you up! Great for carnivore!
Agreed!
Fresh sardines i can see eating for a month, but canned" they better be high quality sardines! 😮
You're right, quality is key!
Very impressive results that certainly has me thinking to incorporate more sardines or fatty fish in my diet.. A quick search found this from the Levels folks ‘A 3-ounce serving of canned sardines delivers about 740 milligrams of DHA and 450 milligrams of EPA-nearly four times the minimum recommended amount.’’ Therefore 1 -2 cans a week should do….. thank goodness lol…. Thanks for all the detail breakdowns…..much appreciated!!
Thank you! And thanks for looking that up, that is good info :)
Thank you!!! 🎉
What happens is, you get a toxic amount of heavy metals. ;)
Hello! Common misconception. Sardines are very small and short lived fish, they don't have as much time to accumulate mercury like the larger fish do.
not on sardines. back to school.
Very intresting. Not on a low carb/carnivore diet but I've been eating fatty fish 5 times a week (mackerel, salmon, sardines) for couple months. Wonder how it would come out for me. I've noticed a huge change in sleep, concentration and regeneration.
Nice!
yes great for brain health as well. Notable in Dementia clinics, not that they ever use it. Krill oil is better but no profit.
seem good for skin as well, my skin went to powder. Rub in a few researched oils, notably castor oil, take a few oils and sardines, bingo, much better.
Usually have fish weekly but do worry about the contaminates from the fish or its packaging 😮 19 months carnivore
I would say that as long as you are getting your fish from a reputable place, you should be ok. You can also try eating fish that is lower on the food chain, like sardines, to reduce your exposure to toxins.
But usually they are in rapeseed, sunflower oils
Drain and rinse them :)
Sardines should be very low in toxic metals.
Yes, they typically are
God bless you for this information. I thought it took years to switch things up. I will begin this today and skip blood testing. The new meme, a can of sardines a day keeps the doctor away.🎉
There you go :)