I Won't Tell You What to Eat... Except THIS

[@gerrimcgrath6878]

When I was about 11, 12 I would sleep over at a friends house because she would babysit her younger siblings when her parents went out for the night. I never really slept well away from home so I would usually be awake when when her parents came home, late. Her dad knew I liked sardines so he would check to see if I was still awake. If I was he would make us sardines on toast as a snack. Great memories.

[@tie_breaker]

I would NOT EVER consider eating sardines, if it wasn't for Dr. Boz and many of her videos that mention it. Last week I attempted to buy a can, but the label didn't look to appealing, so I put it back on the shelf and bought some fresh wild caught fish. I did some research on what's good, then went and bought a can, and to be honest I could have eaten 2 cans, since there wasn't so much in a can. It was King Oscar's skinless & boneless, spanish-style in olive oil, wild caught. I mixed it was avocado and it had a nice kick to it.

[@DF-ee8vt]

You must still read the ingredient label. There are many "varieties" of sardines. Some have the dreaded seed oils and other nasty additives. Just get the ones in water or extra virgin olive oil.

[@KenJackson_US]

Some people claim the olive oil can't be trusted to not be counterfeit. I only by them in water now.

[@DF-ee8vt]

@@KenJackson_US Agreed. Same here.

[@Chuckruu]

Olive oil heated is omega 6

[@DragonToothless2517]

@@Chuckruuso omega 6 is bad now?

[@DragonToothless2517]

@@Chuckruuso omega 6 is bad?

[@fiftiesandfabulous]

Most sardine brands have blended oils in them which includes seeded oils. You literally have to read the nutritional value on every brand. I spent 30 minutes in the grocery store just trying to find a brand with olive oil and I only found ONE brand which was the most expensive brand. So be aware when buying them!

[@FIGGY65]

Excellent advice. I always buy the highest quality ones which are oil free, then add my own oil ( avo, EVOO, sesame, etc) to suit my taste.

[@Chuckruu]

If cans are heated to make the sardines olive oil is no good as has omega6

[@DavidSmith-jd2hg]

For exactly the same reason I switched to sardines in spring water.

[@gigig2492]

Can you share what brand it was?

[@Bluewaave51]

@@FIGGY65 sesame oil is seed oil and not really good ... Too much omega 6

[@rikcrampton]

I began eating sardines two weeks ago after I watched two of your videos about them. I am a type 2 diabetic who has been on keto for years. My fasting blood sugar averages about 120. Yesterday it was 99 and this morning it was 86. I am sold on sardines. Thank you! I also bought and read your most recent book. After reading it I narrowed my eating window to 4 hours in the middle of the day. I have experienced great results. Again, thanks!

[@sl4983]

So when do you eat the sardines?

[@rikcrampton]

@@sl4983 I eat twice a day, around 11:30 am and 2:30 pm. I eat sardines for my second meal two or three times a week. Last week I fasted two days and ate sardines only for two days.

[@cammieklund]

@@rikcrampton Sardines in water? Only one can?

[@fignewton8690]

Nice job

[@rikcrampton]

@@cammieklund I buy sardines in a 15 ounce can packed in tomato sauce. They are the most economical. I eat the whole can but not the tomato sauce.

[@jeffhaney841]

I take a can of those same sardines, add two hard boiled eggs, a slash of vinegar, dice a pickle,salt,pepper,garlic powder,a little nutritional yeast and some saurkraut. It rings all my bells.

[@C02045]

Finishing touch for me, a wedge of freshly cut avocado!

[@Rusty6507]

All tips on how to make these palatable will be appreciated 😁

[@Rusty6507]

My dr wants me to eat a lot of carbs to counter my glipizide. My low carb understanding is that we should lower the drug to accommodate my keto phase 1.

[@StuStevens-rn7rb]

KABOOM!! 😊

[@CJP3626]

A simple recipe tip for sardines I've been eating nearly every day for years. Mash one can of sardines(115g) with a ripe avocado(~140g), juice from 1/4 lime and salt to taste. 430c, 25g protein, 3.3g Carb, 33g Fat. Perfect fast lunch with an awesome nutrient profile.

[@Lusi-PT]

Thanks for the tip! I'm working my way to trying sardines for the first time. What type of canned sardines do you recommend? Packed in oil, tomato sauce, other. Any brands to try or to avoid? many thanks

[@jameskantor0459]

You may like just to try packed in water. Oil is okay too

[@socalmimi5254]

🍃🌷🍃Sardines and avocado is my go to quick meal. Never thought to add lime. Thanks for the tip. 🌿

[@CJP3626]

@@Lusi-PT I buy mine in bulk at Costco when they're on sale about once/ Q, 30% off for the 1st 10-6 packs, so I keep at least a case (6x6cans) in my pantry. They're packed in olive oil, but I pour it off- lots of fresh oil in the avocado. Avocados come from Costco too. They're a little tricky to always have ready to eat. I buy them green (6 pack again) and keep 4 on the counter replacing 1 each day. Mex&Cali are easier. Summer Green Peruvian a take longer to ripen so I might keep a couple more out of the fridge. They don't start to ripen until they warm up. Finally, my balanced caloric intake is about 2800 calories/day

[@CJP3626]

@@Lusi-PT you'll have no trouble eating sardines. And together this meal hit should hit your leucine trigger for muscle protein synthesis If you're under 60 yrs, over 60 have an a slice of cheese or an egg with it. And keep in mind your caloric intake. Mine balances at about 2800 cal/day. If you find you gaining (or not losing), if that's what you're working on) it will be the avo. Those are VERY healthy calories do I would adjust in another meal.

[@torkjoy1]

I have tons of sardines stored away for when famine comes. I ate some forgotten sardines that expired in 2016...they were still ok...amazing!!!

[@robertab929]

Do not leave sardines in the car. It can easily overheat and affect food stored in it. Especially sardines rich in omega-3 which are unstable in high temperature (due to multiple double bonds), they are easily oxidized.

[@Bluewaave51]

The process of sterilization when making cans had already reached high temperature during some minuts

[@fourashbury]

One of the worst inflammatory seed oils is soya oil and many brands of sardines use this oil to pack their sardines in. Always read the ingredients and choose sardines packed in spring water, extra virgin olive oil or even tomato sauce will do. You can drain the spring water and add your own organic olive oil, which is what I do.

[@grantw7946]

Sardines are often packed with seed oil. Get the water packed sardines.

[@ant7936]

Or olive oil

[@casper98204]

King Oscar Sardines

[@deanwilson5767]

You can drain off the oil

[@slickwillie3376]

How to make consuming sardines more practical: Dump a can of sardines into a large ziplock bag, then spread them out into one layer and freeze the bag on a plate, baking sheet, or something similar that will keep the bag flat. After they are frozen they will remain separated and not stick together, so the plate can be removed, and the bag rolled up or whatever and stored in the freezer. Why do I do this? Because I use sardines two or three at a time to add flavor to salad dressings and seafood salad. I assure you they are delicious this way. The don't even need to be thawed out; just mash them up with a fork.

[@SyriusStarMultimedia]

I had a picnic today by the beach. Vegan chocolate cake. Avocado. Sardines and homemade ginger ale.

[@peteranserin3708]

sounds gross!

[@nicolenadia1]

After my daily 18 hour fasts I sometimes eat a can of sardines warmed in a pan with 4 pasture egg yolks and grass fed butter. No whites, just yolks. It’s delicious!

[@RichardBond5566]

Ode to Sardines, silver-scaled delight, A treasure of the sea, a fish so slight, In briny depths, you swim and weave, A gift to Keto, we do believe. Your oily richness, dense with power, A source of strength in hunger’s hour, With Omega-3s and proteins grand, You nourish us, you understand. In tins, you travel far and wide, A ready meal, a taste to guide, From ocean’s depths to kitchen’s plate, A Keto staple, we celebrate. In salads, omelets, or on their own, Your flavors bold, a joy full-grown, A savory bite, a hint of salt, Your presence hailed, without a fault. O Sardines, your humble grace, A champion in the Keto race, We sing your praises, small and bright, A beacon in our culinary night. So here’s to you, our fishy friend, On whom our Keto hearts depend, A testament to nature’s art, O Sardines, you’ve won our heart.

[@jennifersatzman5340]

This is the sweetest thing I have ever read. I saved it and we will recite it weekly as we eat our sardines.

[@714Roostergirl]

❤❤❤❤❤❤

[@WealthyLeap]

🥰🥰

[@jagsgranster3819]

❤❤❤❤😂

[@shalomagape5457]

Thank you 🙏❤

[@Coelacanth1]

I am really pleased you say sardines are the no1 Keto superfood, as a can of sardines have been my daily breakfast and occasional snack for over a decade and that initially because of availability, portability and cost, just carry a fork. To now as a result of being on a keto diet, I have increased my intake of what I already enjoy. What I enjoy is sardines in olive oil and yes I drink the fish oil laden olive oil when I have eaten the fish. And I am and have been aware of the potential for mercury poisoning, to say in over a decade of daily consumption I have not been poisoned by mercury.

[@J5423C]

We grew up on sardines but went off it as an adult. Now back onto it just recently. Thanks

[@richardmullins2850]

My coworkers are not happy with me at lunch time I am now a lonely man at the lunch table but I have got to get my sardines on

[@vibrantly50]

I make a sardine “sushi” bowl: a can of sardines, (oil drained,) 2 tsp. Salmon roe, 20 grams smoked salmon, (cut into slivers) 2 tsp. Dijon mustard, 1 Tb. Finely shredded cooked bacon bits, 1/3 cup chopped cooked shrimp, 1 Tlb. Homemade butter mayo! So filling!! And keeps me satisfied for several hours.

[@mrzee1958]

Hi - I wanted to share a recipe of something I have been makin'. I'm on an OMAD, carnivore diet with Monday all day fasting! It's a 3 day - "seafood casserole" kind of creation. Consists of a can of Albacore tuna in spring water, a can of sardines - wild caught in water and a vacuum packed large piece of wild caught alaskan salmon (coho or sockeye) from Trader Joes, all cooked on my outside covered grille. I put the salmon on a foil boat out on the covered grille and while its cookin', I make a foil boat platter with about 20" of foil, folded long way in1/2 and then cup up the outer edge (about an inch) to make a boat. After the salmon cooks (about 15 minutes) I scoop it into the mixture. Then scoop in the tuna (after draining water) and the sardines drained (all in a big bowl, smashed up and stirred with a fork) - and stir it up.and break it all up and stir it in. Then I scoop it all into the foil boat and flatten it out and put a couple scoops of beef tallow (fat) on top for oi as well as any salt, spices or any sprinkle you like! Then back in to the grille for about 10 -15 more minutes. But I also make about 6 local free range raw eggs whipped in a bowl and pour it on top and kind of level it out so there is egg on the whole surface. . In 10 minutes, i cut it in 3 with a spatula and I have a 3 day casserole that last me for 3 meals (days)! It only comes to about $5 per day to eat! It's awesome!! (NO FISH TASTE AT ALL!)

[@2bbossfree]

I've been keto for 3 years--prior to that I was pre-diabetic/diabetic. My doc was worried and wanted me to be on metformin. I didn't take it. I've done wonderful with keto - no more meds of any kind and my A1-C went from 10 to 5, but my blood sugar still hung at 100 with days at 130 or 140 even high while water fasting. I consistently fell in the pre-diabetic range, even after 3 years. It was less than it was 3 years ago, but still frustrating. Then I did the sardine fast...WOW. blood sugar at 75 in the AM and it's stayed down. Now I always have sardines handy. If I am "hungry" at the end of the day after OMAD, the only thing I allow myself to eat is a can of sardines. If I don't want sardines, I'm not really hungry. Glucose is finally in the normal range.

[@BAND-MAID-USA]

So what happens after the 3 day sardine fast? Everything goes back to the levels before the fast? Curious about that.

[@lane2ware]

I am one of the students who can confirm that sardines lowered my glucose and my ketones increased. Sardines are a lifesaver.

[@katherinesmithey2499]

Can you define the fast parameters? How often did you eat sardines? Eating window? Thanks.

[@lane2ware]

@@katherinesmithey2499 Hi. I ate sardines for 72 hours. I started at noon on Sunday and ended at noon on Wednesday. My normal eating window at that time was 12 pm to 8 pm. I only ate them if I was hungry.

[@50calBeowulf]

My wife found a dish called Fisherman Eggs, it combines two of the best foods, sardines and eggs, and it surprised me by being absolutely savory and delicious.

[@dalewatkins8694]

I get sardines with water. I drain the water from two cans and add a tablespoon of Macadamia nut oil. Give me 30g of fats, 26g of protein, and zero grams of carbs and sugar. Sometimes I will also use C8 MCT oil with or instead of the Macadamia nut oil. Tastes great!

[@mrzee1958]

Hi - I wanted to share a recipe of something I have been makin'. I'm on an OMAD, carnivore diet with Monday all day fasting! It's a 3 day - "seafood casserole" kind of creation. Consists of a can of Albacore tuna in spring water, a can of sardines - wild caught in water and a vacuum packed large piece of wild caught alaskan salmon (coho or sockeye) from Trader Joes, all cooked on my outside covered grille. I put the salmon on a foil boat out on the covered grille and while its cookin', I make a foil boat platter with about 20" of foil, folded long way in1/2 and then cup up the outer edge (about an inch) to make a boat. After the salmon cooks (about 15 minutes) I scoop it into the mixture. Then scoop in the tuna (after draining water) and the sardines drained (all in a big bowl, smashed up and stirred with a fork) - and stir it up.and break it all up and stir it in. Then I scoop it all into the foil boat and flatten it out and put a couple scoops of beef tallow (fat) on top for oi as well as any salt, spices or any sprinkle you like! Then back in to the grille for about 10 -15 more minutes. But I also make about 6 local free range raw eggs whipped in a bowl and pour it on top and kind of level it out so there is egg on the whole surface. . In 10 minutes, i cut it in 3 with a spatula and I have a 3 day casserole that last me for 3 meals (days)! It only comes to about $5 per day to eat! It's awesome!! (NO FISH TASTE AT ALL!)

[@aburningpromise]

I have been eating canned sardines as a kid when my mom would set them out for guests...loved them ever since bones, skin and all. I prefer them in oil yet like them in tomato sauce. We Mexicans eat them with onions on a tostada with avocado and lime 😋

[@nataliehladun744]

Me too- I didn’t like most food but I just loved these- the old Brunswick ones

[@zogzog1063]

Half a finely chopped onion, juice of one lemon, one can of sardines (in olive oil or water). Mash together. Very tasty. Optionally a few drops of chili sauce.

[@AnneShirleyNarrations]

I love them and here's the way I fix them: drain the liquid, melt butter in a skillet, add some onion and garlic powder, saute the fish, remove and deglaze the pan with the can water and some lemon juice (discard the liqud if it's soybean or vegetable oil,) add the fish back in the pan and place under a hot broiler for 3 to 5 minutes or until slightly crispy...

[@gracecotton9819]

Anne Marshall Shirley What a lovely suggestion, one which I shall try. I usually mix a can with mackerel and finely chopped onions, eggs, and fry into fish cakes.

[@Kitchenwitch1885]

Now that might get me to try them!

[@MichelleK765]

oooookaayy. I finally popped open a can and tried it. I was SHOCKED that I actually liked it! My husband has been eating these for years. Now he will have to share!

[@maargenbx1454]

OMG…sardines!!! Seriously, the past few months I’ve lost so much weight that people are asking me how I do it. The look on their faces when I tell them it’s from from eating salads very often featuring sardines! Most people decide right then and there they’d rather be overweight 😂😂😂 I don’t get it - sardines are delicious!! I get mine from a company called Natural Catch, so I don’t get any nasty minerals and pollutants that can be in store brands. I mash sardines and avocado together, add turmeric, black pepper, sea salt olive oil, apple cider vinegar, roasted garlic, toasted almonds, chopped onions and grated Parmesan and eat it with a spoon like it’s pudding! I have no idea why so many people look queasy when I tell them 😂 I’m delighted to find a channel that appreciates sardines!

[@marajade4403]

Love sardines. It is important to buy them canned in water or brine, not in sunflower oil or sweet sauce.

[@SusanBame]

Better yet: real olive oil. The wild-caught sardines I buy by subscription through Amazon come with real olive oil.

[@lordofthemound3890]

@@SusanBamecould you link to it?

[@angelathompsonmack3583]

​@@SusanBameWhat Brand please???

[@loekloekloek]

Why not fresh?

[@marajade4403]

Fresh would be better, but canned are more available 😂

[@k8eekatt]

Costco has Moroccan sardines in olive oil that are so mild and light. I don't care for the olive oil so I pour it off before I crown the fish on a pile of greens with a bit of live saur kraut. Pretty great!

[@jna9888]

Stopped your video at a minute in so I could eat my dinner sardines! Same exact ones you showed. If you don't like the taste or smell, dose them with cheap yellow mustard. I used nutritional yeast and a bit of Redmond's salt. Thanks for showing me what a good boy (77) I am!

[@MellowJourney4Life]

I never had a sardine until you started talking about them. I've now added them to my advanced OMAD 3 times per week and I'm seeing much improved Dr Boz ratios all week long. I feel amazing. They truly are a superfood! Thank you for everything you do.

[@drchrisgrayson6415]

Hello 👋 Beautiful Lady 🌹.. Good morning how is your weather condition like?

[@christinamerklin2166]

Try mackerel and herring also!!

[@andycummings2900]

Did 72 hour with 1 can sardines per day without struggling for the first time and dropped 2 pounds. Have done 72 hour water fast only a few times before with white knuckling. Planning on weekly 72 hour fast with sardines going forward. Great advice - thank you so much.

[@williammorgan7769]

Do three cans. 8AM, 12PM, 4PM. Not many calories, but keeps your metabolism up better. Better payoff.

[@leaannsavage2231]

@simone ambroise - but sardines are easy to eat, have a good nutrient profile and are likely to have WAY less mercury than other fish types...

[@DatKat]

@simone ambroise yeah...bass and crappie free and fun to catch. Eat em up

[@earlgrey691]

@@leaannsavage2231 And there must be quadrillions of them in the oceans but i would be cautious of any caught near Japanese waters given they're emptying a million litres of radioactive water from the destroyed Fukushima nuclear plant.I think they're shoal fish as opposed to sea-bed feeders,so less chance i guess of micro-plastic ingesting ?

[@ArifAli-hg1eq]

I with due respect, in this kind of fasting, sometimes the weight that we loose is the poop not actual body weight. Same goes for water intake and excretion differences.

[@CarbageMan]

As a bonus, they're good survival food. I literally have cases of them, which I buy when on sale, and rotate, eating frequently, mostly in omelets and on pork rinds, with guacamole. It's hard to prioritize, but my short list is: Sardines (wild canned, w/skin and bones) Salmon (wild, skin on) Eggs (pasture raised) Avocados (virgin avocado oil) Olives (EVOO) Throw in some crucifers, and that's really all you need. I eat a lot of shrimp, lamb and steak too-it is what it is.

[@jamespayne8781]

I’ve done the same thing. They are a logical choice for a survival food pantry.

[@adriapeet3943]

Any concern about mercury levels?

[@jamespayne8781]

@@adriapeet3943 hard to tell what’s in any fish these days. Mercury, radiation, toxic chemicals etc.. However the general rule is the smaller the fish the lower the levels. Big fish like tuna get big by eating small fish which, if they have toxins in their tissues, add to the store of toxins in the big fish. Of course where a fish eats is also an issue. Bottom feeders would seem likely to encounter more toxins than mid water feeders.

[@CarbageMan]

@@adriapeet3943 Small fish are not a mercury risk. Those would all be big, long-lived fish.

[@DeborahLynn1963]

@Carbage Man What brand of sardines to you buy. I usually eat a can of sardines when I get home from my second shift job. What brand do you buy? I have been buying the Beach Cliff sardines. I know there are better brands but this brand is a good price.

[@katk1958]

I'm ecstatic! 🎉 I finally was well enough (not severely nauseated) today to eat a can of sardines (in water) today. I am so very unwell (practically bedridden) and I believe deep down in my heart that returning to a ketogenic diet, losing weight, again, is my only shot left at me getting better. It's a long story, but anyway I feel very good, for multiple obvious reasons, but including *financial* reasons, about eating sardines. I had them with 2 lightly scrambled eggs, and lots of butter (lots just til I get used to eating them). 😊 They weren't bad today. Soon, I'll like them again just as much as I used too! I'm praying I can get into ketosis again. My body sure doesn't want to, and sadly I can't fast more than 14 hours with my very sick body. But I believe one day I'll be able to.

[@ianstuart5660]

Wow, very touching story. My prayers and best wishes for you. Hope you can become healthier!

[@katk1958]

@@ianstuart5660 thank you!

[@darrinclow1363]

God bless you!

[@VictorHarold]

I pray for your speedy recovery.

[@YouButter]

Yes ! Keep it up! Do a video journal!!!! I’ll watch ! I was SICK too

[@elizabethbryan7601]

I love sardines. My Dad and I used to share a can of sardines. I like the small, double layer in olive oil. I have been doing Keto since January 2020. So good to receive your message today. Thank you.

[@candyalexander2196]

What brand is yours I only find in soy so won't buy it my have to get online

[@sfcharley]

@@candyalexander2196 King Oscar has wild caught packed in extra virgin olive oil.

[@bonsummers2657]

In water is best for me,… and I feel non-salted is best for me usually.

[@mikedovsky]

When I was a kid, my dad ate sardines and I thought they were gross. Now I love them. I eat them a few times a week. I like to mix them with avocado. I get the ones with the skin and bones.

[@Michael-tm3vq]

I decided to give the 3-day sardine fast a try to see how it would impact my numbers. I don't eat sardines but I didn't find the fast to be challenging: Chicken of the Sea sardines with skin packed in olive oiled, chopped up with pepper. I averaged 3 cans per day. Prior to that, I had just completed a 3-day water fast with a 3-day ketone high of 2.3: the high to that date. I then ate normal keto for 1 day (< 20 g carbs) and then started the sardine fast. On the 3rd day, my ketones hit 3.1! 🙂 I'm going to add a 4th day to the sardine fast before resuming my normal keto diet. I'm also starting at least 8 consecutive weeks of 3-day water fasts.

[@timratcliff6590]

I would not buy them in oil guarantee that oil is not pure olive oil

[@debbieklose8776]

This is so 😎 awesome! Thanks so much for sharing/posting . I’m a big believer of water fasting and I’ve just been introduced to the sardine fast and just read your comment and I’m going to borrow your practice and see how I do . ❤

[@sweetkids9]

OK OK I'm going to start a sardine fast. I'm down to one meal a day and feeling better, but not quite where I need to be. I'm going to start it. Thanks for your cheerful voice and so much encouragement! We can't wait til you come back to Iowa. We all learned so much and now I have 3 kids doing Keto. it's interesting hearing kids tell the differences in the way they feel on keto. I would have never understood any of this when I was a kid, but you teach in a way that everybody understands. Great work and you are changing lives! You've changed mine!

[@garethwest9069]

Best doctor on the planet. Thank you so much. "Cast your bread upon the waters, for you will find it after many days." - Ecclesiastes 11:1

[@MrSeeit17]

King Oscar brand Mediterranean style is incredible. I eat it with pork rinds for a crunchy treat. They also have a mackerel filets with the same Mediterranean style, is great. The Mediterranean style has olive oil and olives. Trust me on this.

[@goddesstc]

I've always liked kippered herring, but I have also grown accustomed to sardines as well. My favoite is the canned mackerel filets, but they are considerably pricier than sardines or herring.

[@mosesCordovero-uw5vw]

wild caught salmon and sardines are not only the healthiest foods in existence, but are also quite satisfying. i am an extremely obese, middle aged man with an enormous appetite, and yet when i eat just one little can of sardines, it is enough to satisfy me for almost the entire day

[@Chuckruu]

Might as well do IF with that to complete the win !

[@mosesCordovero-uw5vw]

well, actually, Intermittent Fasting makes absolutely no sense to me

[@farmfam5]

I love sardines! Doing my first 72 hr sardine challenge! I’m 34 hours in and seeing good results with my numbers so far.

[@brendaseager7371]

my grandfather ate a can of sardines every day for lunch along with an inion, he would peel and eat like an apple. I cant remember my grandpa ever being sick because he ate such a healthy diet, never did I see him eat anything sweet.

[@williamj4538]

That generation had so many things right. I can only imagine how these younger generations are going to be suffering in the future.

[@vanitagomes3794]

What did your grand father have for breakfast

[@sarahborders2348]

Ate my first ever can of sardines today. Put them in a pan with some butter and pepper and they were delicious. Tasted like canned tuna. Was full all afternoon. Great addition to my weekly meals!

[@susaninflorida7414]

Did you eat the skin and bones?

[@jessegentry9699]

I've bought your program with the kitchen magnet, book, and chart. I don't always give a thumbs up but I'll start immediately! Thanks for helping America get on track.

[@Marc-zp6uq]

Great video and very interesting. Im not on a keto genic diet. I consume sardines several times a week. I simply fast 16-to 23 hours a day. I have a fast metabolism run everyday and work a physical job. The sardine fast makes sense. These folks were pushing all the glucose out while at the same time getting optimal nutrition. I do think adding some extra virgin coconut oil would be beneficial also.

[@wendyluckie4537]

67 years I’ve been a sugar/carb junkie. Now 77, I’m losing weight on Dr. Boz sardines.

[@BettyGone]

Same here. I’m 75! It’s never too late as long as we are breathing!

[@tlsthoughts]

I LOVE sardines and I've been eating them since I was a little girl, so I'm very happy to discover that they're a super food! I'm super happy!😆👏♥️

[@orowizard1369]

I eat those same sardines 2 to 3 times a week on average. I love them in olive oil, plain, sometimes add cayenne pepper, tabasco or other hot sauces, mustard, with lots of garlic powder, salt, turmeric, black pepper, etc.

[@stephenjacquelitle8524]

Do you drain the olive oil off?

[@orowizard1369]

@@stephenjacquelitle8524 Yes, and FYI, I eat eggs shell and all per either Dr. Berry or Dr. Berg.

[@lpjohnson120]

After my grandmother died, one of my aunts passed out her purses to the granddaughters. My purse had a can of sardines in it!

[@BettyGone]

What a great legacy!

[@davis2284]

Thanks Dr. Boz. I like your stuff. I also keep an eye on Eric Berg and Sten Ekberg. You all say roughly the same thing(which is encouraging), and all seem knowledgeable. A seven minute clip is a big plus. Keep it up and keep it short. I am over 60 and falling off diet wagon...a lot!!!. I need the hints and encouragement.

[@craiglowden5995]

Great info Doctor! I love sardines...in a bowl mixed with fresh tomato ,raw red onion or scallion, green olives, lemon, pepper and high quality extra virgin olive oil. I prefer Apollo oil.

[@paulkosm5882]

Sardines are good except… in a can they’re in - usually - soaked in soy or vegetable oils. I stay away from canned fish unless the label states that there is ONLY olive oils used. Providing they don’t lie. If you eat sardines In vegetable oil the all benefits are screwed by vegetable oils the fish is soaking for a long time and it becomes an inflammatory food. Dr, please tell whether I am missing something here. I buy frozen sardines and fry them on olive oil or lard that I make myself which is the best option when choosing a fat for frying. I buy unsalted pork belly at local polish deli , I dice it, and melt on medium in a bowl. When is cool and still liquified I transfer it to a container and chill farther until is solidified so it becomes a spread. I use it for frying eggs, fish, meats, etc. Depends on the portion size of the lard it lasts for many many weeks kept in refrigerator and doesn’t spoil. In Central Europe pork lard it is a traditional thing even served with fresh bread as an appetizer at most expensive restaurants except I don’t eat bread.

[@Grk149]

For me it’s mackerel. It has a bit more of everything compared to sardines, especially in the mineral side

[@carlosoliveira-rc2xt]

Actually it's sardines that have a bit more on the mineral side other than Magnesium, Sodium and Potassium. Calcium, Iron, Phosphorus, Zinc, and Copper are all higher in Sardines.

[@islandlightphotodotcom7162]

@@carlosoliveira-rc2xt Sardines could be any of 20+ species.... they are all different in the nutes of course. Id love to see a spreadsheet with all the variations and nute content

[@JamesEndo1]

Thanks Dr. B! Yes, I like sardines. Avacados have too much carbs for me. I mix with avacado mayo diced onion, salt and pepper, eat with chicharones is very tasty and satisfying low carb snack or lunch!

[@lechatel]

Make absolutely sure your sardines are in olive oil. Often the cheaper brands are in sunflower or other seed oils. Seed oils caused my GERD for years. I had no idea it was the problem and always assumed it was spices and red wine etc. But in reality the seed oil caused the inflammation first. Rather like lemon juice doesn't hurt the skin...it is only when there is a cut in the skin that lemon juice is a problem. I eventually realised that the oil was causing my digestive problems (along with wheat etc) and eliminated them. No problems since...except on the rare occasions when I am served seed oil without realising it...and the Gerd always comes back and tells me!!

[@Allabertina]

In South Africa I buy them in brine. Not available in olive oil.

[@lechatel]

@@Allabertina Well as long as they are not in seed oil it is good! Sometimes I get brine ones, or ones in lemon juice etc...and add some olive oil to taste.

[@Allabertina]

@Hidden Paths. Yes, thank you. I try to steer clear of linoleic acid.

[@grandmamma]

I'm 58. My siblings and I were raised eating sardines. I still love them. Especially with hot sauce. 😋

[@fabiolakoperberg7769]

My husband is not keto. He did the challenge with me, and his blood sugar never went down 100 and ketons didn't go past 0.5-0.6. He was highly disappointed, but that encouraged him to go keto! Once he becomes fat adapted, he's gonna try the challenge again.

[@jacqchurchm2293]

Yes you got me eating sardines and after a few weeks I am starting to like them. Good for my osteopenia too. Thanks so much!

[@banzaiburger9589]

I love sardines and I will always have an ample supply to eat it daily. Another fantastic food that I eat twice a week is canned cod liver.

[@catyear75]

Sardines have been a staple and a favorite in my family ever since I can remember...! For ONCE I’m ahead of the curve ...!

[@jeffhaney841]

I liked sardines before this video, now I'm madly in love. Great video. In the last comment I meant a"splash" of vinegar.

[@malakai3360]

I really wish I could eat them, I do. All fish, including sardines, cause severe vomiting with me, ever since I was a child.

[@deborahbuxton9128]

Have you tried hypnosis ?

[@carolsteinberg5584]

I make a great salad with a can of sardines, one hard boiled egg and three slices crumbled bacon. Top it with bleu cheese dressing. Yum!

[@blankblank4130]

I like eggs in butter too. No carbs no sugar.sugar feeds cancer .and garlic every day. Thanks 🙏

[@mollypaintscows]

Me too. 👍🏻

[@Arellar]

…sugar feeds garlic? Weird.

[@elizabethbooth8794]

Have learned to like them (@ age 70). Always ate 1 with Daddy, who really liked them. He carried a small paper sack of them for his week of truck driving. Elizabeth

[@hstrinzel]

SUPER-GENIUS! Thank You! Makes SOOO much sense! I used to be MUCH healthier when I had a LOT of sardines, and will now put that back in my food plan. THANK YOU! Also: "normal" Keto was a nightmare for me to get ketosis going. Now THIS is a walk in the park.

[@DoctorBoz]

You win Hermann. Glad to have you on the channel.

[@Theo-kv7cj]

I use black seed oil and Flax seed oil regularly. Both are anti-inflammatory and high in Omega 3.

[@lauriecarlson4672]

VERY true!!! I just bought 10 cans of sardines in olive oil for $10 sale! A 10/$10! VERY economical and they DO lower glucose and they DO increase ketones! I've experienced it myself firsthand! For myself, I think they taste very similar to tuna! I have no problem with them at all!

[@kevn99]

Ive been eating sardines off and on for years thank you Dr. Boz for reminding me why I started in the first place! 1 tin Wild Planet brand w/arugula, black pepper, turmeric, and some fermented cabbage like garlic kraut. ❤✌️

[@MrSidReal]

garlic kraut and sardines together, is that even legal?

[@bestnews4you]

I buy the sardines with skin & bones in oil, but drain the oil; I put the sardines in a salad of microgreens and use virgin olive oil and a few grinds of salt for a dressing (a squirt of lemon is also good). Also, instead of crab chaffles (SeriousKeto) I substitute sardines and add a tablespoon of salsa; serve w keto ketchup. Hubby likes them, too.

[@jasonsindelar3057]

Been eating for years, in olive oil. Costco 6pk for like 9$. I usually try to consume 2-3 times a week

[@AZsmoothrider]

Totally agree with sardines and no seed oils. But I think you miss the mark with the fiber comment. I ferment my own sauerkraut and my gut has never been happier.

[@jumboon]

OMG!! I Had a tin of sardines in oil as part of an emergency food pack. I never eaten sardines in my life (I am from Italy, northern Adriatic sea side, and we have a smaller version of this fish, but I don't live in Italy anymore). Today was decision time. With surgical like process I cleaned the fish from the central bone and had a taste. No bad and I am still alive!😂 and probably will repeat the experiment buying a better quality product as sunflower oil was the 27% of the ingredients. Success 😃!!!

[@EC-lq3qw]

Well done you! Here's to your continued success and a healthy future. Best wishes from Scotland 😊

[@ileanasantamaria2364]

Grazie mille! Non fanno schifo allora?

[@ileanasantamaria2364]

Decision time hahahaha

[@smileyfacewithsunglasses7613]

I did a test run for the sardine cleanse a few days ago with a jar of smoked sardines in olive oil. They tasted good but gave me horrible indigestion, I felt nauseous. I bought plain sardines in water, started my 3 day cleanse today, and so far so good.

[@bonnie8522]

I am now eating sardines for lunch thanks to you Dr Boz!

[@Paul-hl5ls]

Chicken of the Sea Wild Caught Sardines in Water Are actually delicious because they are canned fresh and not overly heated or packed in rancid oil

[@rubiccube8953]

I’ve been using a tin of sardines or wild salmon to compensate for the increase in appetite when stressed. Going to give the three day trial.

[@chelle2244]

My mom introduced me to sardines as a child…I love sardines! Mustard on them is my favorite.

[@dogphlap6749]

Many years ago I used to eat a lot of sardines. I've been keto for a couple of years now (best thing I ever did). It's time I went back to eating sardines again. Thank you Dr Boz for the reminder. I'll try and find some that are not tinned in seed oil.

[@funhistory]

Sardines have long been among my favorite foods for many reasons. Knowing that Dr. Boz recommends them makes them even more desirable!😀

[@Lusi-PT]

what is your favorite way to eat sardines? any recipes that you recommend for beginners to sardines? I've been low carb, "dirty keto" this year and lost 57 lbs since Christmas. trying to find nutrient dense foods to add to my menu rotation. thank you!

[@funhistory]

@@Lusi-PT First, great job on losing 57 & sticking with whatever you've been doing since Christmas. Because I like the flavor & texture of sardines (which remind me of Maryland crab-claws, a childhood staple), my "favorite way" is totally plain--only the water in which they're packed. For nostalgia (Long John Silver's fast-food fried fish was another childhood staple), I'll also heavily salt them (sea &/or pink Himalaya) & soak in organic unfiltered apple-cider vinegar. For variety, I also occasionally dip them in organic mustard (the 3-ingredient kind), organic salsa, or organic pasta sauce.

[@Lusi-PT]

@@funhistory I will try them that way! and keep the ACV idea for later. I just retired to Portugal... on the hunt for sardines for my first go at it. A lot of "fun history" in this area.

[@marcysikes]

I love sardines packed in olive oil. I haven’t eaten any since I started Keto 6 months ago. I like them with soda crackers and that would not work with Keto. Maybe I will try them with a green salad.

[@celestebinus6142]

​@@Lusi-PT Portugal is the right place for sardines 😊

[@waitandseegame158]

I just subscribed to your Chanel and liked the video just because of the SARDINE info. I am obsessed with Sardines but here in California it is a challenge to find fresh sardines. I honestly like the canned sardines but FRESH oh man that is the best food ever.

[@Paul-Weston]

I like sardines in brine. Open the can, pour the brine down the sink. Put the sardines in a bowl and cover them with melted butter. Alternatively, fry some garlic in the butter and pour that on the sardines.

[@TheRockMorton]

Thank you, Dr Boz, for reminding me about the superfood sardines. Amazing how much these cute little fish can help stabilize or improve diabetic conditions, and increase absorption of calcium.

[@SpearChuck777]

I bought $20 worth of sardines from the local European supermarket yesterday. Most were backed in seed oils but found a few in olive, sprats in wawa

[@ShaneZettelmier]

Sardines are awesome but what I find is most times when I see a top 10 list what they say is wild caught seafood. Sardines are awesome but small variety tuna similar wildcat Alaskan salmon is similar and if you’re someone who hates sardines but loves salmon then go ahead and eat the salmon it’s almost as good, small variety wild caught seafood eat the seed plant stuff that puts those nutrients in them and they also have lower levels of mercury because they’re not as old is not eating other fish that are full of mercury. That’s why chunk light tuna is superior to albacore because it’s a smaller younger fish it has the same type of nutrients it just isn’t as old and hasn’t absorbed as much mercury. And if you get healthy oysters I believe they have a higher rate of nutrients than sardines even and also you can buy fish roe which tops them all the eggs of small variety wild caught seafood and as long as it’s not processing correctly from what I see that’s the healthiest food on the planet. The other thing that people should understand is that sardines freak them out but the truth is it taste pretty much just like tuna and you can prepare it the same way it freaks people out because they can see all the dark bits in the head and all of that sometimes but if you mash it up in a bowl make some healthy mayonnaise with avocado oil lemon salt and an egg and some mustard And mix it up and throw it on some leafy greens it’s going to taste almost exactly the same as canned tuna. I can’t eat the oysters I just cannot make myself do it I hate the taste I am not a fish person in general but I can tolerate the sardines the chunk light tuna in water and wild cut Alaskan salmon so I concentrate on those and I have sardines and tuna in the can because you can store them without refrigeration which also makes them nearly a perfect survival food I also keep a few pounds of seeds that I can sprout in a mason jar. If our food supplies get cut off as long as I’ve got water I can grow sprouts and eat them with canned tuna or sardines. Honestly I eat the tuna mostly but sardines are very portable can I buy large cans of tuna and make enough for five or six meals in a row and basically eat that for lunch every day with some leafy greens and I’ll mix up the vegetables sometimes a little tomato sometimes a little Cucumber or half an avocado or a little chopped up broccoli or fermented carrots and that’s kind of what I eat for lunch every day and then for dinner I usually have grass fed beef or pasteurized chicken eggs with a cooked cruciferous vegetable like an artichoke or asparagus or something like that and 814 meals a week and 12 it that are what I just told you. Then on the other day of the week or whenever they run out are usually eat more eggs or I’ll have salmon or a small grass fed ribeye steak or something like that to have some kind of variety and most people would probably be too bored with that but no I’m eating tuna salad every day I can have cucumbers on it one day some other vegetable I need another I just stay away from the sugary starches and grain products. People don’t have to eat only that but the idea is to get a type of seafood every day in a type of clean healthy meat like a grass fed beef and have those in moderate amounts 4 to 6 ounces per meal two meals a day is what I go for and I’m 6 foot male. Then I accent that with the healthier vegetables without the toxins and without the starch and sugars. The only fruits I eat as part of my core diet would be small amounts of tomatoes and avocados. The cool thing about the sardines is their portable, I’m gonna go on an overnight camping trip and on a motorcycle I want something small that I can take with me an account of sardines is pretty much complete meal and you can throw a couple of mustard packets in with that as long as they’re not full of soybean oil or whatever and you can keep them in your desk, and they’re extremely portable. Otherwise I do that tonight because you get 12 ounce cans I can use two of those and make five or six meals out of it😅 but people learn these seafood that are healthy it makes a huge difference my doctor just told me to eat fish and I bought tilapia which is farmed and fed grain and has basically no omega-3 and no nutrients either it’s a wasted food. A lot of people eat only beef but even for a carnivore I think they kind of have to eat seafood. I don’t eat it because I like it I would much rather have grass fed beef or bacon or eggs but the seafood has different nutrients and I think we kind of have to eat it. So on a regular basis for a main diet I think we have to have the seafood the sardines the tuna the salmon always wild cot and make that live half of our meals and then with the vegetables stay away from starches or sugar in any form and the toxic vegetables like drains so. If you love fish you’re golden, personally I’m not a fan at all but even someone that hates fish I can stomach sardines and they pretty much taste just like canned tuna they’re just creepy looking so don’t look at them mash them up and eat them like tuna. Lol She said on on this do you need the seafood and you need to eliminate the toxins and sugars and you need to learn what sugars are a carbohydrate is a measurement of sugar. Sort of a rule I learned was to stop chasing your nutrients with vegetables. They have some in it but you’re gonna have to eat ridiculous amounts of vegetables like pounds per day trying to meet your nutrient requirement because The forms of those nutrients and vegetables aren’t very bold is horrible the same nutrients and meats are incredibly bio observable your body to process them with the vegetables most of it becomes waste products and you’re never gonna get all of the nutrients you need to be a good levels chasing them with vegetables. I eat the meat to meet my basic requirements which means eating it with the fat and I make at least half of it seafood even though I don’t like it every day I eat tuna or sardines or wild caught salmon and I eat the vegetables with that to make it tolerable, tuna salad is a lot easier to eat than a can of tuna but make your own condiments, mustard is usually pretty good you can buy mustard without junk in it but mayonnaise is pretty hard and it’s just easier to make it cup of avocado oil some salt a squirt of mustard an egg and some lemon juice and you hit it with an immersion blender in it just turns into mayonnaise and that amount will make about a cup of mayonnaise and throw that in with 24 ounces or just two large cans of tuna or sardines which taste pretty much the same so you can get 24 ounces of sardines throw in some celery and some onions and some salt pepper to make it taste decent and you can eat that on some lettuce or just eat it straight and that should be enough to make five or six meals. That’s when the vegetables come in as an accent food I eat leafy greens or cruciferous vegetables to make a tuna salad because it just makes eating it more pleasant and I can get some variety I can have tomatoes one day fermented carrots the next and some cucumbers or whatever and switch it up as long as I’m staying with the non-starchy vegetables they don’t have toxins in them and I have them in moderation and just be careful not to put too much in there cause you don’t wanna fill up before you’ve consumed 46 ounces of the meat. I had a few times when I put too much of the leafy greens in there and I couldn’t finish it which isn’t a huge deal but then you’re losing your nutrients from the fish if you’re not eating it so it’s better to go easy on the vegetables and if you’re not chasing them for nutrients you put just enough in there you don’t have to worry about eating a certain amount of them because you literally have to eat in a Normas bowl full of them to get enough nutrients to matter and most people couldn’t do that she put a little handful in there to make your tuna pleasant to eat and you’re good. You don’t have to use the same vegetables if you want to eat it over green beans and like that better go ahead just make sure you’re getting the healthy vegetables without the toxins and the starchy sugars and from there it’s just what you like because you’re not chasing the nutrients with the vegetables anyway

[@markkubiak8296]

Season is an excellent brand for sardines. I will splash a little balsamic vinegar on them. The no salt added Season brand packed in water is my first choice.

[@Mark-ni3st]

I eat sardines every day and agree with nearly everything you say. I would caution people who are at risk for gout that sardines are high in purines and those foods can trigger an attack. I only had the problem one time when i consumed 2 cans (about 7 ounces) at one time.

[@Amanda_downunder]

I think Paul Saladino (CarnivoreMD) did a video about gout, I don't think it is sardines at fault, but combining proteins with certain carbs, like alcohol or fruit !

[@_DB.COOPER]

I’ve been eating sardines since I can remember, we always packed them for our camping, hunting and fishing trips. My favorite are those packed in mustard.

[@peterbeyer5755]

My dad eats canned sardines, mackerel, and other canned fish but not tuna. He isn 93, still living at home.

[@aquamarine99911]

I love sardines, but after many years they stopped loving me back. They started precipitating gout outbreaks (I am otherwise in good shape). So I've had to stop, and focus on the other high fat fish and get more of my protein from legumes which (lol) is a high fiber food. Legumes dropped my ApoB from 186 (on a strict keto diet) down to 83 (on a Mediterranean diet), without statins. So ... some of us need fiber.

[@michellepoelma2791]

I've never eaten sardines and I'm not a huge fan of fish! That said, I totally believe in what Dr. Boz (and this community) says regarding the benefit of doing so. Any recommendations to make my first experience top notch! I'm slightly terrified!!😂

[@lechatel]

Get the very small ones first. (usually double layered in the tin.)They are sweeter and easier to get used to.

[@Mydogsleepsat10pm]

How did it go? l need an alternative super food - I can’t eat them.

[@Elite59]

I wasn't too keen on eating them either, but I like them now. I put a little mustard or Tapatio hot sauce on them, then I eat them with pork rinds. The pork rinds (or chicharones) are a good substitute for crackers as a lot of people traditionally eat sardines with crackers.

[@sophiacromwell8017]

I’m nervous about it, too! I’ve noticed some interesting sardine pate recipes that are pretty simple.... you couldn’t spread the pate on anything during the sardine fast, but you wouldn’t have to look at/ deal with the texture. I also watched a video where someone deep fried a few sardines... the skin got very crispy & they looked a bit like chicken-fingers. Good luck to you!!!

[@paolacedeno9365]

I had sardines for Lunch yesterday and I couldn’t believe how full that kept me during the rest of the afternoon. 💪🏼💪🏼💜

[@geopietro]

Regarding the graph Dr. Boz discussed, what happened on Days 4 and 5 that glucose increased and ketones decreased? Thank you. I love sardines. :-)

[@greasymccheese1374]

I'm new to Keto and have been watching lots of doctor's videos. I'm adding sardines to my grocery list because of your recommendation. 🙂

[@1Hope4All]

I love Love LOVE sardines! Always have! Even as a child! But as a child, I wanted the skinless boneless sardines. But for many years now, I've gotten the ones with the skin and the bones. I know it's better for me. And it's still yummy! 😋

[@marthawoodworth]

I'm successful on keto (30 lbs. down to my goal weight in a few months) and eat less than 50 carbs (or even less) per day. However, I can't stand sardines It's the grainy texture and overly fishy taste. I hold my nose and get them down when I do, occasionally, eat them. I find that heavy cream, eggs, nuts and olive oil, with Apple Cider Vinegar in my water every morning, have put my cravings and basic appetite in remission. I prefer tuna, shrimp, salmon, etc. I have very low blood sugar. However, I do hear you, and will get some sardines on my next shopping trip. I just believe that people should eat what they love.