A new study shows that people at high risk of developing type 2 diabetes can lower their chances of getting the disease by making simple but lasting lifestyle changes.
Researchers found that combining a lower-calorie Mediterranean diet, daily exercise, and long-term nutrition support helped older adults avoid diabetes, even when overweight or obese.
“Our study shows that modest, sustained changes in diet and lifestyle could prevent millions of cases of type 2 diabetes worldwide,” Dr. Frank Hu, professor of nutrition and epidemiology at Harvard T.H. Chan School of Public Health, told CNN.
Lowering the risk of type 2 diabetes
The research, published in the journal Annals of Internal Medicine, followed nearly 7,000 adults in Spain who were overweight or obese but had not yet been diagnosed with type 2 diabetes.
Participants ranged in age from 55 to 75, and all had metabolic syndrome — a combination of high blood pressure, high blood sugar, cholesterol problems, and excess belly fat.
This condition is known to increase the risk of diabetes, heart disease, and stroke.
One group followed a Mediterranean diet with about 600 fewer calories per day. It got structured exercise plans and personalized nutrition guidance.
The other group ate a Mediterranean diet too, but without calorie restriction or added exercise goals.
After years of follow-up, results showed that the group with the complete lifestyle program had a 31% lower risk of developing type 2 diabetes compared to those who only followed the diet.
“I think this 31% reduction is probably a result of the combination of multiple components — improved diet quality, increased physical activity and modest weight loss,” Hu explained.
How lifestyle changes worked
Researchers pointed out that the study’s success was not just about weight loss.
The participants in the intervention group had better body composition, less belly fat, and healthier body mass index levels, all of which reduced their risk of type 2 diabetes.
Christopher Gardner, a professor of medicine at Stanford University who was not involved in the study, noted that while the outcome may seem obvious — cutting calories, eating healthy foods, and exercising should help prevent diabetes — the remarkable part was how long participants stuck with the plan.
He said most studies show short-term improvements that fade over time, but in this case, people could maintain healthy habits for six years.
The Predimed-Plus trial highlighted how consistent lifestyle change and structured support can make a difference.
Participants lost weight and kept it off, showing that long-term healthy living is possible with the right tools.
Why the Mediterranean diet matters for type 2 diabetes
The Mediterranean diet has long been linked to better heart health, lower cholesterol, and reduced risk of certain cancers.
This study adds further evidence that it can play a key role in preventing type 2 diabetes.
The eating style focuses on plant-based foods like vegetables, fruits, beans, whole grains, nuts, and seeds, with olive oil as the primary source of fat.
Fish and poultry are eaten in small portions, while red meat, butter, and sugary foods are limited.
Participants in the study who followed the reduced-calorie version of this diet were also given extra support, including monthly supplies of olive oil, nutrition coaching, and group sessions.
Hu explained that even modest weight loss — just 3% to 4% of body weight — combined with better food choices, provided lasting protection against diabetes.
Protecting muscle and supporting healthy living
The lifestyle program also emphasized regular physical activity.
Participants were asked to do at least 45 minutes of aerobic exercise six days a week, along with exercises to improve strength, flexibility, and balance. This helped preserve muscle while promoting fat loss.
“You lose both lean muscle and fat mass when you reduce calories,” said Dr. David Katz, a preventive medicine specialist not involved in the study.
“You protect lean muscle mass with exercise, especially if you add resistance training to build muscle,” Katz added.
Researchers noted that maintaining muscle is important, especially for older adults, because it helps with metabolism, balance, and long-term health.
Combined with healthy eating, exercise proved crucial in keeping participants on track for healthy living.
Lasting lifestyle change is possible
The study showed that support systems play a significant role in sticking to a program.
Participants in the intervention group had frequent check-ins with dietitians, group meetings, and personalized coaching sessions.
These efforts helped them stay consistent with their goals and maintain lifestyle changes over many years.
By contrast, the control group only received general advice twice a year. It did not have structured weight loss goals or exercise plans.
Experts say the results prove that people don’t need dramatic transformations to see benefits.
Even modest shifts — eating healthier, moving more, and receiving guidance — can cut the risk of type 2 diabetes in a lasting way.
The message is clear: with steady commitment to a Mediterranean diet, regular activity, and community support, preventing type 2 diabetes is not only possible but achievable for millions worldwide.
Watch this CTV News segment on how the Mediterranean diet can help reduce the risk of type 2 diabetes:
Discover more from My Positive Outlooks
Subscribe to get the latest posts sent to your email.