New Study: Mediterranean Diet and Activity Cuts Type 2 Diabetes Risk by Nearly a Third

    A Spanish study reveals that a calorie-reduced Mediterranean diet, paired with exercise and support, slashes type 2 diabetes risk by 31%. Researchers say this realistic plan could be a global game-changer.

    Selection of traditional Mediterranean food.
    A calorie-reduced Mediterranean diet paired with exercise cut type 2 diabetes risk by 31% in a Spanish clinical trial.

    Type 2 diabetes remains one of the world’s fastest-growing health concerns, with millions of new cases each year. As public health experts seek affordable ways to curb risk, new research from Spain shows that lifestyle changes can make a measurable difference.

    Smarter Eating, Real-World Results

    Spanish scientists from the University of Navarra, leading the PREDIMED-Plus trial, found that a calorie-reduced Mediterranean diet combined with exercise and professional counseling lowered type 2 diabetes risk by 31%.

    The study, published in the Annals of Internal Medicine, followed 4,746 adults aged 55 to 75 who were overweight or obese and had metabolic syndrome but no prior diabetes or heart disease. Participants who cut roughly 600 calories a day, ate traditional Mediterranean foods, and incorporated moderate physical activity such as brisk walking or light strength training saw substantial health gains.

    Over six years, those in the intervention group not only reduced their risk of diabetes but also lost an average of 3.3 kilograms and trimmed 3.6 centimeters from their waistlines. In contrast, those following a standard Mediterranean diet without calorie limits lost far less weight. Researchers say these results show that small, sustainable lifestyle shifts can translate into major public health benefits.

    Why It Matters: The Diabetes Challenge

    Type 2 diabetes now affects over 530 million people worldwide, with numbers rising due to urban lifestyles, unhealthy diets, and aging populations. The disease not only raises the risk of heart and kidney problems but also drives up healthcare costs.

    In Spain alone, 4.7 million adults are affected—one of the highest rates in Europe.

    Trainer having a weightlifting session with senior client.
    For every 100 participants who adopted the new diet and exercise plan, three new cases of type 2 diabetes were prevented.

    The researchers behind PREDIMED-Plus emphasize that modest, consistent changes—like swapping out high-calorie snacks, increasing activity, and getting support—could be a practical way to turn the tide, especially on a larger scale.

    "It is a tasty, sustainable and culturally accepted approach that offers a practical and effective way to prevent type 2 diabetes -- a global disease that is, to a large extent, avoidable,” Dr. Miguel Ruiz-Canela of Universidad de Navarra.

    According to the study’s lead authors, combining Mediterranean eating habits with calorie control and exercise delivers even greater benefits, such as improved insulin sensitivity and reduced inflammation.

    Global Takeaways and Next Steps

    While the results are promising, the study’s researchers note that putting this strategy into practice in other countries means tackling barriers such as the high cost or limited availability of healthy foods, neighborhoods that make it hard to walk or exercise safely, and a lack of access to nutrition counseling or support programs.

    Nevertheless, the intervention’s success in Spain suggests that small, affordable changes could help fight diabetes and obesity worldwide. The researchers hope to see similar gains in preventing other chronic diseases, as the Mediterranean diet has already been linked to better heart health.

    Ultimately, the PREDIMED-Plus study shows that even in an age of high-tech treatments, classic lifestyle choices remain powerful tools for better health.

    News reference:

    Universidad de Navarra. "Scientists found a smarter Mediterranean diet that cuts diabetes risk by 31%." ScienceDaily. ScienceDaily, 12 October 2025. https://www.sciencedaily.com/releases/2025/10/251012054621.htm