Avoid Sardines with Soybean Oil

Dr. Eric Berg 01/10/2025

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Sardines are a nutritional powerhouse, packed with omega-3 fatty acids, protein, and essential vitamins. But not all canned sardines are created equal. The type of oil they're packed in can make a big difference in their health benefits.

I recently had an eye-opening experience while enjoying my go-to quick lunch. As I sat down to eat, I glanced at the label of my sardine can and was surprised to see "soybean oil" listed as an ingredient. I had always assumed my sardines were packed in olive oil or water.

This discovery led me down a rabbit hole of research on sardines in soy oil and their impact on our health. What I found was concerning. While sardines themselves offer numerous health benefits, the addition of soy oil can potentially negate some of these advantages.

Let's discuss why sardines in soy oil might not be the best choice for your health and what alternatives you should consider.

The Problem with Sardines in Soy Oil

Soybean oil is America's most popular cooking oil and the second most used oil worldwide. It's in fast food, restaurant meals, and even animal feed. However, its widespread use doesn't necessarily mean it's good for us.

Several studies have raised red flags about the health impacts of soybean oil. A study published in the Journal of Endocrinology found that soy oil induced obesity and diabetes more than fructose in animal models. It also led to insulin resistance and fatty liver disease.

Another research team from UC Riverside in 2015 discovered that soybean oil affected over 100 genes in the brains of test subjects. It lowered oxytocin levels, a hormone crucial for both men and women.

While these studies were conducted on animals, not humans, they still give us pause. If you have a choice, why risk consuming a potentially harmful oil when there are better options available?

Why Soy Oil Negates the Benefits of Sardines

Sardines are prized for their high content of omega-3 fatty acids. These essential fats offer numerous health benefits:

Reduce inflammation
Support brain health
Promote heart health
May help prevent certain cancers

However, when sardines are packed in soy oil, you're also getting a hefty dose of omega-6 fatty acids. While we need some omega-6 in our diet, the typical Western diet already contains far too much.

The problem lies in the ratio of omega-6 to omega-3 fatty acids. Ideally, this ratio should be close to 1:1. But in the average American diet, it's more like 15:1 or even 20:1.

This imbalance can lead to increased inflammation in the body, potentially negating the anti-inflammatory benefits of the omega-3s in sardines.

The Oxidation Issue

Soybean oil is highly processed and prone to oxidation. When oils oxidize, they can create harmful compounds in our bodies. These oxidized fats can contribute to inflammation and cellular damage.

By contrast, the omega-3 fatty acids naturally present in sardines are more stable and less likely to oxidize. But when packed in soy oil, the overall stability of the product decreases, potentially reducing its health benefits.

Soy products

Health Risks Associated with Soy Oil

Beyond its impact on the omega fatty acid balance, soy oil comes with its own set of potential health risks:

Inflammation: Soy oil is high in omega-6 fatty acids, which can promote inflammation when consumed in excess.
Heart disease: Despite being marketed as heart-healthy, some studies suggest that high consumption of soy oil may increase the risk of heart disease.
Obesity: Animal studies have shown that soy oil consumption may contribute to weight gain and obesity more than other types of fat.
Endocrine disruption: Soy contains phytoestrogens, which can interfere with hormone balance in some individuals.
GMO concerns: Most soybean crops in the U.S. are genetically modified, which some people prefer to avoid.

It's important to note that while these risks exist, moderate consumption of soy oil is generally considered safe for most people.

However, when it comes to sardines - a food we often choose specifically for its health benefits - it makes sense to opt for versions that maximize those benefits.

Better Alternatives to Sardines in Soy Oil

If you're a sardine lover like me, don't worry - you don't have to give up this nutritious food. Instead, look for sardines packed in healthier options:

Water: Sardines in water are the purest option. They allow you to enjoy the fish's natural flavors and nutrients without any added oils.
Olive oil: This heart-healthy oil complements the omega-3s in sardines. It's rich in monounsaturated fats and antioxidants.
Tomato sauce: For a flavor twist, try sardines in tomato sauce. You'll get the added benefits of lycopene, a powerful antioxidant.

When shopping for sardines, always check the label. Look for brands that use high-quality, minimally processed ingredients.

Some brands even specify that they use extra virgin olive oil, which offers additional health benefits. Sardines are an excellent source of Vitamin D, calcium, and B12.

Canned sardines

How to Incorporate Healthy Sardines into Your Diet

Now that you know what to look for, here are some delicious ways to enjoy sardines packed with healthier options:

Simple sardine toast: Mash sardines on a keto bread toast and top with sliced tomatoes and a sprinkle of sea salt.
Mediterranean salad: Add sardines to a Greek salad for a protein boost.
Pasta dish: Toss sardines with keto pasta, garlic, lemon juice, and fresh herbs.
Sardine patties: Mix mashed sardines with eggs, and spices to make tasty fish cakes. Add chili pepper for an extra kick.
Snack straight from the can: For a quick protein hit, eat them right out of the can (just make sure it's not soy oil.).

Remember, sardines are incredibly nutritious. By choosing sardines packed in water or olive oil, you're ensuring you get all these benefits without the potential drawbacks of soy oil.

The Bigger Picture: Reading Labels and Making Informed Choices

My experience with sardines in soy oil serves as a reminder of the importance of reading food labels. It's easy to assume we know what's in our food, especially when it's something as seemingly simple as canned fish.

But the food industry often makes choices based on cost and shelf stability rather than optimal nutrition. Reading the nutrition facts can help you make healthier choices.

By taking the time to read labels and understand ingredients, we can make more informed choices about our food. This doesn't just apply to sardines - it's good practice for all packaged foods.

It's also a good idea to be aware of the serving size so you know how much of each nutrient you're getting.

When reading labels, look out for:

Added oils: Opt for products using healthier oils like olive oil, or no added oils at all.
Added sugars: These can sneak into many savory products, including canned fish.
Preservatives: While some are necessary for food safety, excessive preservatives may not be ideal for health.
Sodium content: Canned foods often contain high levels of sodium. Look for low-sodium options when available.

Remember, every food choice is an opportunity to nourish your body. By being mindful of what we consume, even in small details like the oil our sardines are packed in, we can optimize our nutrition and support our long-term health.

Unveiling the Keto Pitfalls of Soy-Based Products

When considering sardines in soy oil, it's important to understand the potential health risks associated with soy-based ingredients for those following a ketogenic lifestyle. A common concern for many keto dieters is whether soy sauce is keto-friendly.

While traditional soy sauce is low in carbohydrates, it often contains hidden sugars and wheat, which may not align with a strict keto diet.

Instead, choosing alternatives like tamari or coconut aminos can provide the desired flavor without compromising ketosis, offering a better choice for maintaining a healthy and effective keto regimen.

Conclusion

The discovery of soy oil in my canned sardines was a wake-up call. While sardines remain a nutritious food choice, the oil they're packed in matters.

Sardines in soy oil may not offer the same health benefits as those packed in water or olive oil due to the potential negative effects of excessive omega-6 fatty acids and the processed nature of soy oil.

By opting for sardines packed in water or healthier oils, we can maximize the nutritional benefits of this small but mighty fish.

Remember to always check labels, not just for sardines but for all packaged foods. This simple habit can go a long way in supporting your health goals.

Ultimately, the choice of what to eat is personal. But armed with this information about sardines in soy oil, you can make a more informed decision next time you're in the canned fish aisle.

Here's to enjoying the many health benefits of sardines - without the unwanted side effects of soy oil.