Lately, TikTok users have been excited about the benefits of eating dirt (yes, real dirt; read more about that here ), and over the summer, some users of the popular social media app were raving about drinking coffee with green onions. And that’s just scratching the surface of the many food trends floating around on the app. Many eventually fall out of favor, but one food-related challenge has been sticking around for more than a year: the sardine diet.
The sardine diet is exactly what it sounds like. Adherents eat sardines and only sardines for several days, weeks or months. First, Dr. Martin, who claims that the diet can help “boost metabolism and get you into advanced ketosis.” It was popularized by Annette Bosworth, also known as Boz. Bosworth’s medical license was revoked in 2015.
The sardine diet falls under the keto diet umbrella. Keto diets, which are high in fat and very low in carbohydrates, have increased in popularity in recent years, mostly for weight loss reasons. The goal is to get your body into “ketosis,” as Bosworth calls it. In this metabolic state, your body burns fat instead of glucose (which comes from carbohydrates) for energy.
Many experts warned against the original version of the keto diet, which allowed foods such as seafood, high-fat meats, high-fat dairy products, low-carb vegetables and eggs. Research from earlier this year suggested that following the diet for long periods of time could even lead to kidney and heart damage.
Now, despite what Bosworth said, many dietitians also warn people to stay away from the sardine-only version of the keto diet.
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Are sardines good for you?
Sardines contain important nutrients, including omega-3 fatty acids, protein, vitamin D, B vitamins, and minerals such as calcium and selenium. But many experts warn against consuming excessive amounts of them, partly due to their potential mercury content.
Mercury enters marine ecosystems through plankton (and other similar organisms); plankton absorb a toxic form of the metal called methylmercury through the water. This methylmercury then accumulates not only in the plankton but also in the fish that eat the plankton. And in the fish that eats the fish that eats the plankton.
This ultimately means that humans are also consuming mercury through seafood in our diets. High doses of mercury can lead to poisoning, which can damage the nervous system, kidneys, and immune system and potentially increase the risk of heart disease.
Even proponents of consuming sardines for their nutritional benefits, such as Jenny Shea Rawn, RD, argue that eating too many of them can lead to potential mercury poisoning.
“Food [sardines] Frequently (as in, more than four times a week) can be alarming because you could potentially be exposed to too many chemicals. [mercury]”he said Healthy Nutrition. “It’s always best to choose different types of seafood (and food in general) throughout your week to ensure you’re getting a variety of nutrients.”
health line It also warns that canned sardines are high in salt and contain a substance called purine, which can increase uric acid levels. People with kidney stones or gout have difficulty eliminating excess uric acid and need to be careful about the amount of purines they consume, otherwise they risk worsening symptoms.
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Is TikTok’s sardine diet safe?
Given that the sardine diet, or the sardine “challenge” as it is often called, encourages people to eat nothing but sardines, following it could put people at risk of mercury poisoning. But it can also lead to other nutritional deficiencies.
For example, sardines do not contain any fiber. This nutrient is vital for supporting and maintaining overall digestive health, and without this nutrient, people may suffer from gut-related problems, including constipation. But fiber also benefits gut health.
“Fiber, as most of us know, is important for keeping us regular, but it’s also the foundation of a healthy gut,” says Nichole Dandrea-Russert, MS, RDN, and author. Fiber Effectshe told VegNews. “A healthy gut leads to less acute and chronic inflammation in both the gut and the body.”
The sardine diet isn’t the only food trend on TikTok. In fact, a survey by MyFitnessPal and Dublin City University earlier this year suggested that only two percent of diet and nutrition trends on the app were actually accurate. Despite this, the survey also found that more than half of teens on TikTok reported being influenced by viral food trends and nutrition advice.
“Nutrition misinformation can be dangerous if followed without the guidance of one’s healthcare provider and the nutritional expertise of the RDN,” said Joan Salge Blake, EdD, RDN, LDN, FAND. health line.
“Many people are on medications and have chronic medical conditions such as diabetes, heart disease, and high blood pressure, and they must follow a specific diet to meet their nutritional needs. Additionally, extreme diets and the promotion of elimination diets, often promoted through social media, are contributing to eating disorders and diabetes, especially among young adults.” It can lead to malnutrition.”
Always consult your healthcare provider before making any extreme dietary changes. If you get advice from social media, Blake recommends looking for experts with the appropriate credentials on the app. For example, the letters RD stand for registered dietitian, while RDN stands for registered dietitian nutritionist; both indicate that the person has received special training in diet, food, and nutrition.
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Charlotte is a VegNews editor and writer based in sunny Southsea on the south coast of England.