by Eating more small fish such as herring, anchovies and sardines instead of red meat could have a major impact on preventing premature deaths worldwide.
“Red meat consumption is associated with an increased risk of mortality from non-communicable diseases, but forage fish may prevent these diet-related diseases,” including conditions such as heart disease, stroke, diabetes and colon cancer, says the study’s lead author Shujuan Xia, research. association with the National Institute for Environmental Studies in Tsukuba, Japan.
In the case of the United States, Xia notes that forage fish replacing 16 percent of red meat in 2050 could reduce deaths from coronary artery disease by about 15 percent, and deaths from stroke, diabetes, and colorectal cancer by 2 to 3 percent.
Why Smaller Fish Are a Good Alternative to Meat
“There have been many studies that have shown the benefits of omega-3 rich foods such as herring and sardines for heart health,” says Kate Donelan, RD, a registered dietitian with Stanford Healthcare in California. “Omega-3 fatty acids have been shown to reduce inflammation, improve cholesterol levels, and reduce the risk of heart disease. Likewise, reduced red meat is associated with lower risks of heart disease and other chronic conditions.”
How Smaller Fish Can Be Healthier Than Bigger Fish
Xia and her colleagues decided to look at these small forage fish because they are highly nutritious, environmentally friendly, often low-cost, and the most abundant fish species in the ocean.
Additionally, Christine Ryan, RDN, a registered dietitian-nutritionist in Seattle, points out that larger fish can be less healthy compared to smaller ones because they accumulate more contaminants, such as mercury, can build up in the body over time and as a result. health problems.
“One reason to target smaller fish is that they are safer than larger fish,” says Ryan, who was not involved in the research. “They don’t last as long, so they don’t have enough time to absorb heavy metals in the environment, making them safer to eat.”
A Way to Help the Environment
The environment also benefits when this type of fish is substituted for red meat consumption. The authors of the study explain that livestock produces significant amounts of greenhouse gas emissions, such as carbon dioxide and methane, which contribute to global warming.
The Monterey Bay Seafood Watch program also shows that forage fish have a low carbon footprint compared to other animal food sources. “However, it is important to note that not all forage species have the same environmental impact,” says a Seafood Watch spokesperson.
To learn the latest environmentally sustainable seafood options, check out the recommendations and buying guides provided by Seafood Watch. The organization says that canned forage fish is readily available at grocery stores, or that fish markets sell fresh varieties in some areas.
Impact of Shifting to Casting Forage Fish
For this analysis, the scientists looked at datasets of red meat projections in 2050 for 137 countries and forage fish catches. They then replaced red meat consumption in each country with forage fish from marine habitats, without exceeding the potential supply of forage fish.
Their assessment showed that about 8 percent of the world’s red meat could be replaced by forage fish due to its limited supply. Their calculations found that such a substitution could prevent up to 750,000 deaths from diet-related diseases, and avoid 8 to 15 million years of disabled life — most of which are concentrated in low- and middle-income countries .
This food swap could cut global deaths from coronary heart disease, stroke, diabetes, and bowel cancer by 2 percent in 2050, according to Xia and her team.
Obstacles to Overcome
The researchers recognize that several barriers may prevent the full health benefits of forage fish from being realized, including the diversion of forage fish to fishmeal and oil processing, and climate change.
Donelan, who was not involved in the study, warns that a greater global reliance on the fish could lead to overfishing and increase food insecurity in regions where these fish are essential for local diets. this as a food source.
The authors of the study recognize that it may be difficult to get people to eat more fish in some cultures that are not used to eating this type of seafood.
“Forage fish such as herring and sardines may not be as popular in the United States compared to other seafood options such as salmon or tuna, but several potential avenues—such as health initiatives, nutrition education, and recipe development—could – helping to promote the consumption of these types of fish. ,” says Xia.
Ryan admits that it can be challenging for a beef-centric population like America to eat more fish, but she encourages people to try and experiment with different ways to incorporate these types of fish into their diet.
“It’s hard to make everyone love fish,” she says, “but if you can include more small fish in your diet, they’re actually one of the best sources of omega-3 oils. increase to reduce cardiovascular risks.”
