{"id":380869,"date":"2025-08-28T19:43:20","date_gmt":"2025-08-28T19:43:20","guid":{"rendered":"https:\/\/www.europesays.com\/uk\/380869\/"},"modified":"2025-08-28T19:43:20","modified_gmt":"2025-08-28T19:43:20","slug":"mediterranean-diet-combined-with-exercise-reduces-diabetes-risk","status":"publish","type":"post","link":"https:\/\/www.europesays.com\/uk\/380869\/","title":{"rendered":"Mediterranean Diet Combined With Exercise Reduces Diabetes Risk"},"content":{"rendered":"<p><img decoding=\"async\" src=\"https:\/\/www.europesays.com\/uk\/wp-content\/uploads\/2025\/08\/Mediterranean-diet-Stocksy_txp3f7f11fcQd3400_Medium_6386843-Header.jpg\" alt=\"Closeup of tomatoes and other vegetables\" class=\"css-1jytyml\"\/><a class=\"icon-hl-pinterest css-1dn5h5\" target=\"_blank\" rel=\"noopener noreferrer nofollow\" data-event=\"Any Page|Image Pinterest Click|Icon Clicked\" data-element-event=\"OPEN|CONTENTBLOCK|Any Page|Article Body|BUTTON|Image Widget Pinterest Click|\" href=\"https:\/\/www.pinterest.com\/pin\/create\/button\/?url=https%3A%2F%2Fwww.healthline.com%2Fhealth-news%2Fmediterranean-diet-exercise-lowers-diabetes-risk&amp;media=https%3A%2F%2Fmedia.post.rvohealth.io%2Fwp-content%2Fuploads%2F2025%2F08%2FMediterranean-diet-Stocksy_txp3f7f11fcQd3400_Medium_6386843-Header.jpg&amp;description=Mediterranean%20Diet%20Combined%20With%20Exercise%20Reduces%20Diabetes%20Risk\" title=\"Share on Pinterest\" data-pin-custom=\"true\" data-share-url=\"https:\/\/www.europesays.com\/uk\/wp-content\/uploads\/2025\/08\/Mediterranean-diet-Stocksy_txp3f7f11fcQd3400_Medium_6386843-Header.jpg\">Share on Pinterest<\/a>Eating a Mediterranean diet and following a healthy lifestyle can be very effective in lowering diabetes risk. Ivan Solis\/Stocksy United<\/p>\n<ul>\n<li><strong>A Mediterranean diet, combined with calorie reduction and exercise, reduced the risk of type 2 diabetes by 31%<\/strong>.<\/li>\n<li><strong>In a study of older adults, those who followed this lifestyle lost an average of 3.3 kilograms (just over 7 pounds) of body weight.<\/strong><\/li>\n<li><strong>Experts say that even small changes towards a healthier diet and more exercise can be beneficial in reducing type 2 diabetes risk <\/strong><\/li>\n<\/ul>\n<p>Eating a calorie reduced Mediterranean diet together with lifestyle changes can reduce the risk of developing type 2 diabetes by 31%.<\/p>\n<p>Researchers in Spain found that following this eating pattern, participating in moderate exercise, and having professional weight loss guidance could be highly effective prevention tools against <a href=\"https:\/\/www.healthline.com\/health\/diabetes\" class=\"content-link css-1c2ok3c\" target=\"_blank\" rel=\"noopener\">diabetes.<\/a> The findings were published on August 26 in <a href=\"https:\/\/www.acpjournals.org\/doi\/10.7326\/ANNALS-25-00388\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"content-link css-1c2ok3c\">Annals of Internal Medicine<\/a>.<\/p>\n<p>\u201cDiabetes is the first solid clinical outcome for which we have shown \u2014 using the strongest available evidence \u2014 that the Mediterranean diet with calorie reduction, physical activity and weight loss is a highly effective preventive tool,\u201d <a href=\"https:\/\/portalcientifico.unav.edu\/investigadores\/327631\/detalle\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"content-link css-1c2ok3c\">Miguel \u00c1ngel Mart\u00ednez-Gonz\u00e1lez<\/a>, professor of Preventive Medicine and Public Health at the University of Navarra, adjunct professor of Nutrition at Harvard University, and one of the principal investigators of the project said in a <a href=\"https:\/\/www.eurekalert.org\/news-releases\/1095785\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"content-link css-1c2ok3c\">press statement.<\/a><\/p>\n<p>\u201cApplied at scale in at-risk populations, these modest and sustained lifestyle changes could prevent thousands of new diagnoses every year. We hope soon to show similar evidence for other major public health challenges,\u201d Mart\u00ednez-Gonz\u00e1lez continued.<\/p>\n<p>To determine whether a Mediterranean diet with reduced calories could be beneficial in preventing <a href=\"https:\/\/www.healthline.com\/health\/type-2-diabetes\" class=\"content-link css-1c2ok3c\" target=\"_blank\" rel=\"noopener\">type 2 diabetes<\/a>, the researchers split the participants into two groups. <\/p>\n<p>The first group had a moderate exercise plan and professional guidance, and ate a calorie-reduced <a href=\"https:\/\/www.healthline.com\/nutrition\/mediterranean-diet-meal-plan\" class=\"content-link css-1c2ok3c\" target=\"_blank\" rel=\"noopener\">Mediterranean diet<\/a> with about 600 calories less than the second group, who just ate a regular Mediterranean diet with no exercise plan or calorie reduction.<\/p>\n<p>As well as reducing the risk of type two diabetes, the researched found that those in the first group who ate a calorie reduced Mediterranean diet and exercised lost an average of 3.3 kilograms or 7.3 pounds of body weight. They also had a reduction of 3.6 centimeters (1.4 inches) in their waist circumference.<\/p>\n<p>In comparison, the second group lost 0.6 kg (1.3 pounds) and just 0.3 cm (0.1 inches) of waist circumference.<\/p>\n<p>This suggests the calorie reduced Mediterranean diet together with exercise prevented roughly three out of every 100 participants in the study from developing type 2 diabetes.<\/p>\n<p>\u201c31% is a substantial and meaningful reduction\u201d said <a href=\"https:\/\/profiles.stanford.edu\/marilyn-tan\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"content-link css-1c2ok3c\">Marilyn Tan<\/a>, MD, an endocrinologist and clinical associate professor of medicine at Stanford.<\/p>\n<p>\u201cIt\u2019s not surprising, per se, but I would call it encouraging. We\u2019ve known for a long time that a cleaner, less processed diet, reduced <a href=\"https:\/\/www.healthline.com\/nutrition\/how-many-calories-per-day\" class=\"content-link css-1c2ok3c\" target=\"_blank\" rel=\"noopener\">calories<\/a>, and more exercise contribute to better metabolic health. In addition, professional support for weight loss is helpful not only for education but also for keeping people on track,\u201d Tan told Healthline.<\/p>\n<p>More than <a href=\"https:\/\/www.cdc.gov\/diabetes\/about\/about-type-2-diabetes.html#:~:text=Key%20points,type%202%20diabetes%20if%20you:\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"content-link css-1c2ok3c\">38 million<\/a> Americans live with diabetes, and of these, 90-95% live with type 2 diabetes. Rates of young people developing diabetes are also rising.<\/p>\n<p>\u201cIn the U.S., prevalence and incidence of diabetes are tied to body weight and obesity (higher than global average), dietary quality (which is lower than the global average), and <a href=\"https:\/\/www.healthline.com\/health\/what-to-know-about-exercise-and-diabetes\" class=\"content-link css-1c2ok3c\" target=\"_blank\" rel=\"noopener\">physical activity<\/a> (which is also very low with people in sedentary jobs and doing a lot of commuting to and from work),\u201d <a href=\"https:\/\/ph.ucla.edu\/about\/faculty-staff-directory\/dana-hunnes\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"content-link css-1c2ok3c\">Dana Hunnes<\/a>, PhD, senior dietitian supervisor at the RR-UCLA Medical Center told Healthline.<\/p>\n<p>\u201cAlso, our healthcare system is not equal for all. Many people cannot afford healthy food, good health care, and depend on \u2018what seems like inexpensive\u2019 foods that cause a lot of health problems in life. So, this is sadly very concerning, and there are [multiple] factors that are responsible for these trends,\u201d Hunnes noted.<\/p>\n<p>Lifestyle changes can prevent or delay type 2 diabetes, and experts say both exercise and the Mediterranean diet are useful change people can implement.<\/p>\n<p>\u201cThe Mediterranean diet emphasizes <a href=\"https:\/\/www.healthline.com\/nutrition\/9-benefits-of-whole-grains\" class=\"content-link css-1c2ok3c\" target=\"_blank\" rel=\"noopener\">whole grains<\/a>, <a href=\"https:\/\/www.healthline.com\/health\/video\/14-healthiest-vegetables-on-earth\" class=\"content-link css-1c2ok3c\" target=\"_blank\" rel=\"noopener\">vegetables<\/a>, <a href=\"https:\/\/www.healthline.com\/health\/best-low-sugar-fruits\" class=\"content-link css-1c2ok3c\" target=\"_blank\" rel=\"noopener\">fruits<\/a>, legumes and <a href=\"https:\/\/www.healthline.com\/nutrition\/9-healthy-nuts\" class=\"content-link css-1c2ok3c\" target=\"_blank\" rel=\"noopener\">nuts<\/a>; overall this is reducing carbohydrate and <a href=\"https:\/\/www.healthline.com\/health\/diabetes\/how-much-sugar\" class=\"content-link css-1c2ok3c\" target=\"_blank\" rel=\"noopener\">sugar intake<\/a> which in turn reduces <a href=\"https:\/\/www.healthline.com\/health\/type-2-diabetes\/insulin\" class=\"content-link css-1c2ok3c\" target=\"_blank\" rel=\"noopener\">insulin<\/a> secretion and increases fat breakdown, both improving diabetes risk,\u201d said <a href=\"https:\/\/www.memorialcare.org\/providers\/mir-b-ali\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"content-link css-1c2ok3c\">Mir Ali,<\/a> MD, board certified general surgeon, bariatric surgeon and medical director of MemorialCare Surgical Weight Loss Center at Orange Coast Medical Center in Fountain Valley, California.<\/p>\n<p>\u201cI suggest to my patients to start with small changes, like eliminating sugary drinks, and build on improving the diet from there. Also, with exercise, it is more important to be consistent (30 minutes\/day, 5 days a week) than having irregular intense exercise, and even <a href=\"https:\/\/www.healthline.com\/health\/exercise-fitness\/benefits-of-walking\" class=\"content-link css-1c2ok3c\" target=\"_blank\" rel=\"noopener\">walking<\/a> is beneficial. If it\u2019s not possible to get in the exercise in one session, breaking it up throughout the day is acceptable. Again, starting with small changes and building on that,\u201d Ali said.<\/p>\n<p>Whilst the Mediterranean diet and lifestyle interventions in the study show significant benefit, Tan notes that there may still be barriers for some.<\/p>\n<p>\u201cFor many people, it may be difficult to implement. In general, healthier whole foods, <a href=\"https:\/\/www.healthline.com\/nutrition\/11-proven-benefits-of-olive-oil\" class=\"content-link css-1c2ok3c\" target=\"_blank\" rel=\"noopener\">olive oil,<\/a> healthy nuts, fruit, etc., are more expensive than <a href=\"https:\/\/www.healthline.com\/nutrition\/how-to-eat-less-processed-food\" class=\"content-link css-1c2ok3c\" target=\"_blank\" rel=\"noopener\">processed foods<\/a>,\u201d Tan said. <\/p>\n<p>\u201cIt also takes time to buy and prepare these foods, and many people don\u2019t have time for the meal preparation. Physical support for weight loss is not always available locally or covered by insurance. In addition, most people are aware that physical activity is important, but this also relies on having time and a safe place to exercise,\u201d she continued.<\/p>\n<p>In the study, the reduced-calorie group ate 600 fewer calories than their peers. The experts note that while tracking and <a href=\"https:\/\/www.healthline.com\/nutrition\/counting-calories-101\" class=\"content-link css-1c2ok3c\" target=\"_blank\" rel=\"noopener\">reducing calories<\/a> can seem overwhelming, some strategies can make it more manageable.<\/p>\n<p>\u201cOne way to start is by reducing <a href=\"http:\/\/healthline.com\/nutrition\/portion-control#:~:text=Use%20your%20hands%20serving%20guides&amp;text=High%20protein%20foods%3A%20palm-sized,women%20and%20two%20for%20men\" class=\"content-link css-1c2ok3c\" target=\"_blank\" rel=\"noopener\">portion size<\/a>,\u201d Ali said. \u201cSome people will get smaller plates or use other guides to help reduce portions. Others will use apps or other methods to help reduce calories. Again, it is easier to make small changes that are sustainable and build on those changes. Unfortunately, no one method works for every person.\u201d<\/p>\n<p>There are some <a href=\"https:\/\/www.healthline.com\/health\/diabetes\/type-2-diabetes-risk-factors#:~:text=Lifestyle%20habits&amp;text=Lifestyle%20risk%20factors%20can%20include,smoking%20and%20alcohol%20use\" class=\"content-link css-1c2ok3c\" target=\"_blank\" rel=\"noopener\">risk factors<\/a> for type two diabetes that can\u2019t be changed, like age or having a <a href=\"https:\/\/www.healthline.com\/health\/type-2-diabetes\/genetics\" class=\"content-link css-1c2ok3c\" target=\"_blank\" rel=\"noopener\">family history of diabetes<\/a>. But experts say weight loss can still make a notable difference to reducing risk.<\/p>\n<p>\u201cWeight loss in someone who is overweight or <a href=\"https:\/\/www.healthline.com\/health\/obesity\" class=\"content-link css-1c2ok3c\" target=\"_blank\" rel=\"noopener\">obese<\/a> can help reduce diabetes risk significantly,\u201d Tan said. \u201cIt\u2019s been established that a 5\u201310% weight reduction in someone who is overweight or obese can reduce type 2 diabetes risk.\u201d<\/p>\n","protected":false},"excerpt":{"rendered":"Share on PinterestEating a Mediterranean diet and following a healthy lifestyle can be very effective in lowering diabetes&hellip;\n","protected":false},"author":2,"featured_media":380870,"comment_status":"","ping_status":"","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[4322],"tags":[1630,105,132493,16,15],"class_list":{"0":"post-380869","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-fitness","8":"tag-fitness","9":"tag-health","10":"tag-mediterranean-diet-lowers-diabetes-risk","11":"tag-uk","12":"tag-united-kingdom"},"share_on_mastodon":{"url":"https:\/\/pubeurope.com\/@uk\/115108105602063366","error":""},"_links":{"self":[{"href":"https:\/\/www.europesays.com\/uk\/wp-json\/wp\/v2\/posts\/380869","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.europesays.com\/uk\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.europesays.com\/uk\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.europesays.com\/uk\/wp-json\/wp\/v2\/users\/2"}],"replies":[{"embeddable":true,"href":"https:\/\/www.europesays.com\/uk\/wp-json\/wp\/v2\/comments?post=380869"}],"version-history":[{"count":0,"href":"https:\/\/www.europesays.com\/uk\/wp-json\/wp\/v2\/posts\/380869\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.europesays.com\/uk\/wp-json\/wp\/v2\/media\/380870"}],"wp:attachment":[{"href":"https:\/\/www.europesays.com\/uk\/wp-json\/wp\/v2\/media?parent=380869"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.europesays.com\/uk\/wp-json\/wp\/v2\/categories?post=380869"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.europesays.com\/uk\/wp-json\/wp\/v2\/tags?post=380869"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}