Mediterranean diet with lifestyle changes lowers diabetes risk by 31%

By Admin

26 Aug, 2025

A new study co-authored by researchers at the Harvard T.H. Chan School of Public Health has found that combining a Mediterranean-style diet with healthy lifestyle changes can significantly lower the risk of developing type 2 diabetes (T2D). Published on August 25, 2025, in the Annals of Internal Medicine, the study highlights how diet and lifestyle together can play a transformative role in diabetes prevention.

The Study and Its Approach

The research builds on prior evidence linking the Mediterranean diet to better health outcomes, including reduced inflammation and improved insulin sensitivity. To examine how its benefits could be enhanced, a team from the PREDIMED-Plus clinical trial the largest nutrition and lifestyle randomized trial in Europe studied 4,746 participants aged 55 to 75.

All participants were overweight or obese, had metabolic syndrome, but were free of type 2 diabetes at the start. Researchers divided them into two groups:

• Intervention group: Followed a Mediterranean diet, reduced caloric intake by about 600 calories per day, engaged in moderate physical activity such as brisk walking and strength exercises, and received professional support for weight loss.
  
  

• Control group: Followed a Mediterranean diet but without calorie restriction, structured exercise, or professional support.
  
  

The participants were tracked for six years, with their diet, activity levels, weight, and metabolic health closely monitored.

Results That Matter

The findings were striking. Participants in the intervention group had a 31% lower risk of developing type 2 diabetes compared to those in the control group. They also achieved greater weight loss, shedding an average of 3.3 kilograms versus 0.6 kilograms in the control group. Waist circumference reductions were also more significant 3.6 centimeters compared to 0.3 centimeters.

“In practical terms, adding calorie control and physical activity to the Mediterranean diet prevented around three out of every 100 people from developing diabetes a clear, measurable benefit for public health,” said co-author Miguel Martínez-González, professor at the University of Navarra and adjunct professor of nutrition at Harvard Chan School.

Why the Mediterranean Diet Works

The Mediterranean diet is rich in fruits, vegetables, whole grains, legumes, nuts, olive oil, and lean proteins like fish and poultry. Dairy is consumed in moderation, while red meat and processed foods are limited. This nutrient-dense, anti-inflammatory approach not only supports heart health but also stabilizes blood sugar levels and improves insulin sensitivity making it particularly effective for reducing diabetes risk.

Public Health Implications

The results demonstrate that dietary patterns combined with lifestyle support can have a profound impact on chronic disease prevention. With type 2 diabetes affecting millions worldwide, interventions that are practical, sustainable, and culturally adaptable such as the Mediterranean diet could reshape public health strategies.

Funding and Support

The study received funding from the European Research Council, the Spanish National Institute of Health, the Biomedical Research Networking Centre (CIBER), and the U.S. National Institute of Diabetes and Digestive and Kidney Diseases.

Takeaway

Adopting a Mediterranean diet is powerful on its own, but pairing it with calorie moderation, regular physical activity, and professional weight management support makes it even more effective. As this study shows, such changes could meaningfully reduce the risk of type 2 diabetes and improve overall health for millions.