The Mediterranean diet—rich in fruits, vegetables, and whole grains—has long been praised by doctors and scientists for protecting against numerous diseases. Now, new research shows it can be even more powerful when paired with other healthy lifestyle changes.
A study conducted by Spanish and U.S. researchers tracked nearly 5,000 overweight and obese adults over six years and found that combining the Mediterranean diet with regular exercise, staying in a calorie deficit, and receiving professional weight loss guidance could cut the risk of type 2 diabetes by almost one-third.
Professor Miguel Martínez-González, a nutrition expert from the University of Navarra, called the findings “a clear and measurable benefit for public health.” Co-author Professor Frank Hu added: “With diabetes reaching global epidemic levels, even modest, sustained lifestyle changes could prevent millions of cases worldwide.”
In the study, 4,746 participants—all with metabolic syndrome but free from type 2 diabetes at the start—were divided into two groups. Half followed the Mediterranean diet alone, while the other half combined it with a 600-calorie daily reduction, moderate exercise, and professional weight loss coaching.
After six years, those who implemented the additional lifestyle changes saw a 31% lower risk of developing type 2 diabetes. They also lost an average of 3.3kg and reduced their waist size by 3.6cm. By contrast, participants who only followed the diet lost 0.6kg and 0.3cm off their waist.
Type 2 diabetes arises when the body cannot produce enough insulin to regulate blood sugar. Genetics, obesity, diet, and physical activity all contribute to the condition, which can lead to heart attacks, strokes, and complications affecting the eyes, kidneys, and feet. Symptoms include excessive thirst, fatigue, and frequent urination, although many people show no signs.
With nearly 4.3 million people living with diabetes in the UK as of 2021/22—and numbers still rising—this study reinforces that combining diet with exercise, calorie control, and guidance can be a simple, powerful strategy to reduce risk and improve long-term health.
