Mediterranean Diet and Exercise Shown to Prevent Type 2 Diabetes, Study Finds

A new study has found that sticking to a Mediterranean diet combined with daily exercise and professional support can significantly reduce the risk of developing type 2 diabetes.

The research, published in the Annals of Internal Medicine, followed nearly 7,000 participants in Spain who were overweight or obese but did not yet have type 2 diabetes. Researchers discovered that people who reduced calories on the Mediterranean diet, exercised regularly, and received ongoing nutritional counseling had a 31% lower risk of developing diabetes compared to those who only followed the diet.

Dr. Frank Hu, professor of nutrition and epidemiology at Harvard’s T.H. Chan School of Public Health, said the results demonstrate how “modest, sustained changes in diet and lifestyle could prevent millions of cases of type 2 diabetes worldwide.”

The Mediterranean diet emphasizes fruits, vegetables, beans, whole grains, seeds, fish, and healthy fats like extra virgin olive oil. Red meat and processed foods are consumed sparingly, while meals often encourage social interaction and mindful eating.

Researchers noted that participants who stayed with the plan for six years maintained modest but steady weight loss, improved body composition, and lower belly fat — all key factors in reducing diabetes risk.

Experts say the success of this trial came from both the lifestyle plan and the long-term support. Participants received regular counseling sessions, group meetings, and check-ins with dietitians to help maintain their progress.

Dr. David Katz, founder of the nonprofit True Health Initiative, added that the combination of calorie reduction, exercise, and diet quality helped participants retain muscle while losing fat, further lowering their risk.

While the findings may sound simple, experts say what’s remarkable is that participants were able to maintain the lifestyle changes for six years — a rare feat in nutrition and fitness studies.

The study is part of the larger Predimed-Plus trial, which continues to explore the long-term benefits of healthy lifestyle changes on diabetes and heart disease.

Credit: CNN Newsource

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