Research has linked the Mediterranean diet — which emphasizes high intake of fruits, vegetables, whole grains, and healthy fats; moderate intake of dairy and lean proteins; and minimal intake of red meat — with many health benefits, including a reduced risk of developing diabetes.
But could incorporating additional lifestyle changes provide even greater protection against diabetes? To find out, researchers looked at approximately 5,000 overweight or obese people, aged 55 to 75, who did not have diabetes. Half were assigned to follow a traditional Mediterranean diet, reduce their usual daily caloric intake by about 600 calories, engage in at least 150 minutes of moderate-to-vigorous activity per week, and receive weight-loss support, such as advice on making dietary and lifestyle changes and setting attainable goals. The others also followed the Mediterranean diet, but without the calorie restriction, exercise, or weight-loss support.
After six years, the researchers found that the people in the first group were 31% less likely to have developed diabetes compared with those in the other group. Additionally, those in the first group lost an average of about 7 pounds and reduced their waist size by about 1.5 inches, compared to 1.3 pounds and 0.11 inches in the second group.
The results were published online Aug. 25, 2025, by Annals of Internal Medicine.
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