This Diet Reduces The Risk Of Diabetes

According to SAEDNEWS, a major European study conducted by the University of Navarra found that combining the Mediterranean diet with a slight calorie reduction, regular physical activity, and professional weight-loss support can lower the risk of type 2 diabetes by up to 31%.

Scientists followed more than 4,700 people aged 55 to 75 for six years. All participants were overweight or obese and at risk of diabetes, but none had yet developed the disease.

The results were remarkable.

People who followed the “smarter” version of the Mediterranean diet:

• Lost more weight

• Had less abdominal fat

• Reduced their waist circumference

• And most importantly, were far less likely to develop diabetes

This program did not involve extreme dieting or prolonged hunger. Participants simply:

• Consumed slightly fewer calories each day

• Did brisk walking

• Performed light strength and balance exercises

• And received support from nutrition counselors

What Did The Diet Include?

The nutritional plan was based on the Mediterranean diet, emphasizing more natural foods and fewer processed foods. Participants consumed about 600 fewer calories per day while eating healthy, filling foods.

Main components of the diet included:

• Extra virgin olive oil

• Plenty of vegetables and fruits

• Legumes and whole grains

• Fish and nuts

• Low-fat dairy products

And these foods were limited:

• Sugary drinks

• Sweets and fast food

• Processed meats

• High-fat and ultra-processed foods

Researchers say this lifestyle improves the body’s sensitivity to insulin and reduces chronic inflammation — two key factors involved in the development of diabetes.

Interestingly, the quality of fats also played a major role. Consumption of extra virgin olive oil showed a stronger protective effect compared to regular oils.

Today, more than 530 million people worldwide live with diabetes, making it one of the greatest global health threats. But this study delivers a hopeful message:

Sometimes small but consistent lifestyle changes are more effective than strict diets and even some medications.

And researchers believe that the future of diabetes prevention lies not only in medicine, but also in returning to a healthier lifestyle, greater physical activity, and more natural foods.