The Mediterranean diet is praised by medical professionals and researchers for its emphasis on fruits, vegetables, and whole grains, which have been proven to guard against various diseases.
Now scientists say they’ve found a way to boost its effects.
Researchers from Spain and the US found it’s most beneficial when paired with regular exercise, maintaining a calorie deficit, and seeking professional weight loss guidance.
The scientists, who tracked almost 5,000 obese adults, found the combination could slash the risk of type 2 diabetes by almost a third.
Professor Miguel Martínez-González, a nutrition expert from the University of Navarra and a study co-author, mentioned that these three lifestyle modifications provide a ‘clear and measurable benefit for public health’.
Professor Frank Hu, an expert in nutrition and epidemiology, and study co-author added: ‘We are facing a global epidemic of diabetes.
‘Our study offers the highest level of evidence that modest, consistent changes in diet and lifestyle could prevent millions of disease cases worldwide.’
In the study, published in the Annals of Internal Medicine, 4,746 overweight or obese participants were divided into two groups.
Researchers say eating the Mediterranean diet alone is not enough to protect against the disease
Nearly 4.3 million individuals in the UK were diagnosed with diabetes in 2021/22, according to the latest data. Additionally, 850,000 people have diabetes without knowing it, which is alarming because untreated type 2 diabetes can lead to severe issues like heart disease and strokes.
Whilst all participants were free from type 2 diabetes at the start of the trial, they all had metabolic syndrome—a group of health problems that increases the risk of type 2 diabetes or conditions that affect the heart and blood vessels.
Half adhered to the Mediterranean diet and also reduced their calories by around 600 a day, engaged in moderate physical exercise and received professional weight loss coaching.
The other half simply followed the Mediterranean diet plan.
Over a follow-up of six years, the scientists found those who supplemented the diet with additional healthy lifestyle changes had a 31 per cent lower risk of developing type 2 diabetes, compared to those in the control group.
Volunteers who adhered to the lifestyle changes also lost over 3.3kg and dropped 3.6cm off their waist size.
By comparison, those in the control group lost 0.6kg and 0.3cm off their midsection.
Type 2 diabetes occurs when the body doesn’t make enough the hormone insulin, which is needed to bring down blood sugar levels.
Genetics, lifestyle factors such as the amount of exercise a person does, diet and obesity all play a role in causing the condition.
Having high blood sugar levels over time can cause heart attacks and strokes, as well as problems with the eyes, kidneys and feet.
Sufferers may need to overhaul their diet, take daily medication and have regular check-ups.
Symptoms of the condition, which is diagnosed with a blood test, include excessive thirst, tiredness and needing to urinate more often. But many people have no signs.
Almost 4.3million people were living with diabetes in 2021/22, according to the latest figures for the UK, and numbers continue to climb.
Approximately 90 per cent of diabetes cases are type 2 diabetes, which is linked with obesity and is typically diagnosed in middle age, rather than type 1 diabetes, a genetic condition usually identified early in life.
