Two cans of sardines a week might be a quiet superhero for your metabolism.

Other research does support that eating fatty fish like sardines can help lower triglycerides, improve blood pressure, and boost HDL cholesterol in people with prediabetes — and one study even found it slowed progression toward type 2 diabetes. Omega-3s from fish are consistently linked to reduced inflammation and better insulin response, though one study found fish oil supplements didn’t help pregnant women with blood sugar, showing results aren’t universal. Taurine appears to help with insulin sensitivity, but the cortisol connection wasn’t tested. The claim that one can has exactly 23 grams of protein and 900 milligrams of omega-3s is overstated — actual numbers vary and may be lower or much higher. Sardines are indeed much lower in mercury than tuna, and their selenium likely helps neutralize any trace amounts, making them a safer choice. But we don’t have direct evidence from the linked study for every nutrient listed, like B12 or calcium per can.