🫒 Scientists Found a Smarter Mediterranean Diet That Cuts Type 2 Diabetes Risk by 31%
- Rebecca Guldberg
- Oct 13
- 3 min read
A groundbreaking six-year study found that a calorie-reduced Mediterranean diet combined with exercise and lifestyle counseling lowered type 2 diabetes risk by 31%. Discover how to follow this smarter Mediterranean plan for better blood sugar control.
🧠 The Smarter Mediterranean Diet: A Major Step Forward in Diabetes Prevention
The Mediterranean diet has long been praised for protecting heart health and promoting longevity. But now, scientists have made it even smarter.
A new study published in Nature Medicine and featured by ScienceDaily found that combining a calorie-reduced Mediterranean diet with exercise and behavioral support can cut the risk of developing type 2 diabetes by 31% — compared with following the diet alone. (Source: ScienceDaily, Oct 12 2025)
⚗️ Inside the PREDIMED-Plus Study
The breakthrough findings come from PREDIMED-Plus, a large-scale Spanish trial that followed 4,746 adults aged 55–75 who were overweight or obese and had metabolic syndrome — but did not yet have diabetes.
Participants were divided into two groups:
Lifestyle intervention group – followed a calorie-reduced Mediterranean diet (about 600 fewer calories/day), exercised regularly, and received personalized weight-loss counseling.
Control group – followed a traditional Mediterranean diet without calorie restriction or formal exercise guidance.
After six years, the results were dramatic:
The intervention group’s risk of developing type 2 diabetes dropped by 31%.
They lost an average of 7.3 lbs and reduced their waist size by 3.6 cm.
The control group saw minimal changes — just 0.6 kg and 0.3 cm.
📊 In real terms, about 3 out of every 100 participants in the lifestyle group avoided developing diabetes who otherwise might have.
💡 What Makes This Diet “Smarter”?
This version of the Mediterranean diet builds on traditional principles but adds three critical improvements:
This combination amplifies the diet’s benefits for insulin sensitivity, weight management, and metabolic health.
🩸 Why It Matters for Type 2 Diabetes Prevention
Diet alone isn’t always enough. This study proves that pairing food choices with lifestyle habits and accountability produces measurable results.
Small changes add up. Modest weight loss of just 3–5% dramatically improved blood sugar regulation.
Support matters. Participants who had ongoing counseling were far more likely to stick to healthy routines and sustain progress.
It’s a reminder that long-term diabetes prevention isn’t about perfection — it’s about consistent, supported change.
🥗 How to Follow the Smarter Mediterranean Diet
You don’t need to live in Greece or Spain to enjoy the benefits. Here’s how to adopt the smarter approach at home:
✅ 1. Eat the Mediterranean Way
Fill your plate with vegetables, fruits, legumes, and whole grains.
Use olive oil as your main fat.
Include fish, nuts, and seeds regularly.
Limit red meat, refined grains, and sugary foods.
🔥 2. Create a Gentle Calorie Deficit
You don’t have to count every calorie — just aim to eat a little less than usual, skip sugary drinks, and stop when you’re comfortably full.
🏃 3. Move Most Days
Get at least 150 minutes of moderate exercise per week (like brisk walking, swimming, or cycling). Add light strength training twice a week.
💬 4. Build Accountability
Track your progress, set small goals, and check in with a dietitian, health coach, or diabetes educator. Support makes healthy changes stick.
🏥 Why This Matters for People with Diabetes
At Direct Diabetes, we believe knowledge is power. Studies like this remind us that type 2 diabetes is often preventable — and even small improvements in eating and activity can make a big difference.
If you already live with diabetes, a Mediterranean-style plan can also help you manage blood sugar, weight, and heart health, especially when paired with professional care and continuous glucose monitoring (CGM).
Learn more about CGM devices and diabetes supplies at DirectDiabetes.com or call 480-998-5551 to talk to our team.
