Mediterranean Diet and Exercise Prevent Type 2 Diabetes, Study Shows
The Power of Lifestyle Changes in Preventing Type 2 Diabetes
A recent study has shown that a combination of a lower-calorie Mediterranean diet, regular exercise, and professional nutritional support can significantly reduce the risk of type 2 diabetes in individuals who are overweight or severely obese, particularly those aged between 55 and 75. This research highlights the potential for lifestyle modifications to have a profound impact on public health.
Dr. Frank Hu, coauthor of the study and a leading expert in nutrition and epidemiology at Harvard T.H. Chan School of Public Health, emphasized that modest and sustained changes in diet and lifestyle could prevent millions of cases of type 2 diabetes globally. According to the findings published in the Annals of Internal Medicine, participants who followed a lower-calorie Mediterranean diet, engaged in moderate daily exercise, and received professional weight loss support experienced a 31% reduction in their risk of developing type 2 diabetes compared to those who only followed the Mediterranean diet.
Hu explained that this significant reduction is likely due to multiple factors, including improved diet quality, increased physical activity, and modest weight loss. Participants also saw a notable decrease in body fat percentage, particularly visceral adiposity (belly fat), and an improvement in their body mass index. These changes in body composition may have played a crucial role in reducing diabetes risk.
Christopher Gardner, a professor at Stanford University, initially found the study results "boring" because it was well-established that calorie reduction, a plant-forward diet with healthy fats, and exercise can help prevent type 2 diabetes. However, he later recognized the study's significance, noting that most people struggle to maintain these lifestyle changes over time. In contrast, the participants in this study demonstrated remarkable adherence to the program over six years, leading to lasting lifestyle changes.
Long-Term Support and Adherence
The study is part of a larger eight-year randomized clinical trial called Predimed-Plus, conducted in Spain. It involved 6,874 participants with body mass indexes ranging from 27 to 40, all of whom had metabolic syndrome—a condition characterized by high blood pressure, high blood sugar, altered cholesterol levels, and excess abdominal fat. Metabolic syndrome is a known risk factor for insulin resistance and type 2 diabetes, as well as heart disease and stroke.
Half of the participants were asked to follow a Mediterranean diet with a 30% reduction in calories, which equates to about 600 calories per day. They were encouraged to limit added sugars, refined breads and cereals, butter, cream, processed meats, and sweetened drinks. The diet included a higher proportion of healthy fats, such as extra virgin olive oil, along with balanced amounts of carbohydrates and protein.
Participants also engaged in 45 minutes of aerobic exercise daily, six days a week, alongside strength, flexibility, and balance exercises. This combination of dietary and physical activity changes was designed to promote long-term health benefits.
The Role of Professional Support
To ensure adherence, the intervention group received support from trained dietitians three times a month during the first year, followed by monthly group sessions and individual check-ins every three months for the remaining five years. This ongoing support helped participants maintain their lifestyle changes and achieve greater weight loss than the control group.
In contrast, the control group received monthly supplies of olive oil but only general nutritional and exercise advice twice a year. They did not have calorie restrictions, structured exercise programs, or specific weight-loss goals.
Understanding the Mediterranean Diet
The Mediterranean diet, often described as an eating style rather than a strict diet, has been associated with numerous health benefits. Studies suggest it can reduce the risk of diabetes, high cholesterol, dementia, memory loss, depression, and breast cancer. It emphasizes plant-based foods, whole grains, legumes, nuts, and healthy fats like extra virgin olive oil. Red meat is consumed sparingly, while oily fish rich in omega-3 fatty acids is encouraged.
Social interactions during meals and regular physical activity are also integral to the Mediterranean lifestyle. Eating with family and friends, mindful eating, and engaging in movement and exercise are key components of this approach.
Embracing a Healthier Lifestyle
Adopting a Mediterranean-style diet can lead to long-term health improvements. By focusing on whole, nutrient-dense foods and incorporating regular physical activity, individuals can enhance their overall well-being and reduce their risk of chronic diseases. With the right support and commitment, making sustainable lifestyle changes is not only possible but highly beneficial.