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Doctor Reveals Mediterranean Diet Reduces Diabetes Risk
Clear Facts
- A Mediterranean diet paired with calorie control and exercise lowered type 2 diabetes risk by 31% in a six-year study of nearly 4,800 older adults in Spain.
- The diet emphasizes fruits, vegetables, whole grains, healthy fats, moderate fish and dairy, and minimal red meat for heart health and lower inflammation.
- Experts say simple lifestyle changes like diet improvements and increased activity could halt millions of new diabetes cases in the U.S.
Research published August 25 in Annals of Internal Medicine reports that lifestyle changes, alongside a Mediterranean diet, significantly reduce diabetes risk.
The PREDIMED-Plus trial followed almost 4,800 overweight or obese adults in Spain for six years and observed the effects of diet and lifestyle habits.
“In practical terms, adding calorie control and physical activity to the Mediterranean diet prevented around three out of every 100 people from developing diabetes,” co-author Miguel Martínez-González, professor at the University of Navarra in Spain, said in a press release.
The Mediterranean diet features plenty of fresh produce, whole grains, olive oil, nuts, lean protein, and minimal red meat, supporting traditional values of healthy living and self-responsibility.
After six years, participants who also controlled their calorie intake and exercised lost more weight and reduced their waist size, showing measurable health benefits.
This approach is credited for promoting heart health, improving insulin sensitivity, and decreasing inflammation in the body.
“Fiber-rich carbohydrates like fruit, veggies, beans/legumes, nuts and whole grains are beneficial to meeting fiber goals, supporting gut health and helping to prevent lifestyle diseases,” said registered dietitian Lauren Harris-Pincus.
Type 2 diabetes is rising quickly, affecting nearly 16% of American adults and putting millions at risk without healthy lifestyle interventions.
“We’re facing a global epidemic of diabetes,” co-author Frank Hu, Fredrick J. Stare Professor of Nutrition and Epidemiology at Harvard TH Chan School of Public Health, said in the release.
Study authors stress that their method combines sustainable, long-term habits, not just quick fixes, for substantial health improvements.
“The best lifestyle strategy to reduce the risk of diabetes is to lose weight by adhering to a healthy, energy-reduced diet and increasing physical activity,” co-author Jordi Salas-Salvadó, M.D., PhD, professor at the University of Rovira i Virgili in Spain, told Fox News Digital.
While this specific study focused on older adults in Spain, experts note further research is needed to see the impact among different age groups and non-Mediterranean populations.
Dr. Marc Siegel, a clinical professor of medicine at NYU Langone Medical Center, added his perspective on the importance of avoiding processed foods and unhealthy fats for a healthy life.
“The alternative — saturated fats, salts and sugars — are not heart-healthy and increase the risk of obesity, high blood pressure, diabetes and cancer, all of which increase mortality risks,” he told Fox News Digital.
Conservative values emphasize the importance of personal responsibility and proven, sensible habits such as sound nutrition and daily exercise to maintain health and limit preventable disease.
Stay informed about practical ways to better your health and make choices that truly benefit you and your family.
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