Low Carb Superfood or Silent Threat – the truth about Sardines

Joe Rogan was eating three cans of sardines a day, until his blood test showed elevated arsenic levels. Panic? Not quite. The source? Organic arsenic, naturally found in fish. Unlike the harmful inorganic kind, it’s not typically dangerous in normal amounts.

So should you skip sardines? Not at all. As a doctor, I recommend variety and moderation. Two to three servings of seafood a week is ideal, not three cans daily.

Sardines are packed with health perks:

✔ High protein = longer fullness and fewer sugar crashes
✔ Zero carbs = great for blood sugar control
✔ Rich in omega-3s = improved insulin sensitivity
✔ Loaded with calcium + vitamin D = strong bones, healthy heart
✔ Low mercury = safe for regular consumption

Even better, Mega Sardines, a Filipino brand, recently became the first canned sardine brand certified as a Superfood by the U.S. Medical Wellness Association.

Affordable, shelf-stable, and surprisingly versatile, sardines can be enjoyed on toast, salads, pasta, or rice bowls. A squeeze of lemon reduces the smell and boosts flavor.

Don’t overlook that humble tin—sardines are a budget-friendly superfood with real science behind them.

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You won’t believe what eating sardines did to Joe Rogan! For a while, his go to snack was three cans of sardines, every day. But during a routine checkup, his bloodwork revealed something surprising. He had elevated arsenic levels. Hello again! And welcome back to my YouTube channel, Dr. Hanz, MD. Naturally, Joe Rogan, one of the most popular podcast hosts in the US was alarmed. Was someone trying to poison him? After some digging, he found the real culprit. His beloved sardines. Now before you panic and toss out your sardines, let’s clear this up. Yes, sardines can contain arsenic. It’s a specific type called organic arsenic. Sometimes called fish arsenic. It’s very different from the toxic inorganic arsenic found in polluted waters or industrial runoffs. Organic arsenic in normal food amounts, usually doesn’t pose a health risk. So, should Joe Rogan’s experience scare you away from sardines completely? Absolutely not! My advice as a doctor is always balance and variety. Eating seafood 2 to 3 times a week is great. But 3 cans every day? That’s overdoing it. Sardines may be tiny, but they’re packed with nutrients. They’re loaded with proteins, which help you feel full longer. Protein also slows down how fast sugar enters your blood. That means fewer blood sugar spikes and crashes. They’re rich in omega three fats, which helps your body use sugar efficiently. They support insulin sensitivity, which is key for good blood sugar support. Sardines also have zero carbs, making them perfect for stable energy. You’ll also get a good dose of calcium and vitamin D which support bone and heart health. And thanks to their small size and short lifespan, sardines are naturally low in mercury. They’re one of the cleanest fish you can eat. And here’s the fun fact. A company from the Philippines called Mega Sardines, was recently recognized by the US based Medical Wellness Association. They became the first canned sardine brand in the world to earn a super food certification. That’s a big win for a humble fish. Sardines are easy, shelf stable and way cheaper than a fancy coffee. They’re more versatile than most people think. You can eat them on toast. Mix them with scrambled eggs. Toss them into salads. Steer them into pasta. Or throw together a quick rice bowl for a no fuss meal. Are you worried about the smell? Just squeeze a little lemon over them. It brightens the flavor and tones down the scent. So don’t underestimate that can of sardines in your pantry. Sardines are small fish with a giant flex!