New Mediterranean Diet Approach Shows Significant Reduction in Diabetes Risk: Study

Small lifestyle changes may be far more powerful against diabetes than many people realize. A major Spanish clinical trial has found that combining a Mediterranean-style diet with modest calorie reduction, regular exercise, and professional weight-loss support lowered the risk of developing type 2 diabetes by 31%.

The findings come from the PREDIMED-Plus trial, one of Europe’s largest nutrition studies, involving more than 4,700 adults aged 55 to 75 who had overweight or obesity and metabolic syndrome. None had diabetes at the start of the study.

Researchers followed participants for six years to test whether a more structured Mediterranean lifestyle could outperform the traditional Mediterranean diet alone. One group followed a calorie-reduced Mediterranean diet, increased physical activity through walking and strength exercises, and received ongoing support from health professionals. The comparison group followed a standard Mediterranean diet without calorie restriction or exercise guidance.

The results were striking. Participants in the intensive lifestyle group were significantly less likely to develop type 2 diabetes. They also lost more weight, reduced belly fat, and improved overall metabolic health more effectively than the control group. On average, people in the intervention group lost 3.3 kilograms and reduced waist size by 3.6 centimeters, while the comparison group saw only minimal changes.

Researchers say the Mediterranean diet likely works through multiple pathways. Rich in vegetables, fruits, legumes, olive oil, nuts, and fish, the diet helps reduce inflammation and improve insulin sensitivity. Adding moderate exercise and weight loss appears to amplify those effects.

Scientists note that type 2 diabetes is now one of the world’s fastest-growing health problems, affecting more than 530 million people globally. Prevention is increasingly important because diabetes raises the risk of heart disease, stroke, kidney problems, and other serious complications.

Experts say the findings offer an encouraging message: preventing diabetes does not necessarily require drastic measures. Eating healthier foods, moving more, gradually losing weight, and receiving consistent support may together produce powerful long-term benefits for metabolic health.

REFERENCE: Miguel Ruiz-Canela, Dolores Corella, et al.; Comparison of an Energy-Reduced Mediterranean Diet and Physical Activity Versus an Ad Libitum Mediterranean Diet in the Prevention of Type 2 Diabetes. Annals of Internal Medicine, 2025; 178 (10): 1 DOI: 10.7326/ANNALS-25-00388