A study has found that following a Mediterranean diet can significantly lower the risk of developing diabetes, especially when combined with additional lifestyle changes. This diet is characterized by a high intake of fruits, vegetables, whole grains, and healthy fats, along with moderate consumption of dairy and lean proteins, while minimizing red meat.
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To investigate whether further lifestyle modifications could enhance protection against diabetes, researchers studied approximately 5,000 overweight or obese individuals aged 55 to 75 without diabetes. One group was instructed to adhere to a traditional Mediterranean diet, reduce their daily caloric intake by about 600 calories, engage in at least 150 minutes of moderate-to-vigorous physical activity weekly, and receive weight-loss support. The second group also followed the Mediterranean diet but did not implement caloric restriction, exercise, or weight-loss support.
After six years, the findings revealed that the first group had a 31% lower likelihood of developing diabetes compared to the second group. Participants in the first group also lost an average of around 7 pounds and reduced their waist size by approximately 1.5 inches, while the second group only lost about 1.3 pounds and saw a 0.11-inch decrease in waist size.
These results were published online on August 25, 2025, in the Annals of Internal Medicine.