A Mediterranean-style diet, paired with calorie control, regular exercise, and professional support, could lower the risk of type 2 diabetes (T2D) by 31%. This is the finding of a new study led by researchers from Harvard T.H. Chan School of Public Health. The study will appear in the Annals of Internal Medicine on August 25, 2025.
Frank Hu, a co-author and nutrition expert, emphasized the importance of these findings: “We’re facing a global epidemic of diabetes. Our study shows that even small lifestyle changes can prevent millions from developing this disease.”
The Mediterranean diet focuses on eating lots of fruits, vegetables, whole grains, and healthy fats, while limiting red meat and processed foods. Previous studies have highlighted the diet’s benefits for overall health, particularly in enhancing insulin sensitivity and reducing inflammation, which are crucial for preventing T2D.
The research team, part of the PREDIMED-Plus clinical trial—the largest of its kind in Europe—studied 4,746 participants aged 55 to 75 who were overweight but free of T2D at the start. They were divided into two groups: an intervention group following the Mediterranean diet with additional lifestyle changes and a control group sticking to the diet without calorie limitations or exercise recommendations.
Over six years, the results showed that the intervention group not only had a 31% lower risk of developing T2D but also lost an average of 3.3 kilograms and reduced waist size by 3.6 centimeters. In comparison, the control group saw less significant changes.
Miguel Martínez-González, another co-author from the University of Navarra, noted: “In practical terms, calorie control and physical activities with the Mediterranean diet helped prevent around three out of every 100 people from developing diabetes—showing a clear benefit for public health.”
This approach to diet and lifestyle is supported by recent statistics. According to the Centers for Disease Control and Prevention (CDC), more than 34 million Americans have diabetes. Of those, about 90-95% have T2D. This highlights the importance of preventive measures like those studied.
In conclusion, the Mediterranean diet, when combined with a few lifestyle tweaks, could play a significant role in fighting the global rise of diabetes. As researchers continue to explore these connections, individual actions based on the study’s findings could lead to healthier lives for many.
For more detailed insights, you can check the Harvard T.H. Chan School of Public Health and the journal article here.
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Diabetes, Diet, Exercise, Mediterranean Diet, Type 2 Diabetes, Clinical Trial, Epidemiology, Medicine, Nutrition, Physical Activity, Public Health, Research, Weight Loss
