Slash Diabetes Risk 31% With This Low-Calorie Mediterranean Diet & Exercise Plan!

The study tracked 4,746 individuals between the ages of 55 and 75, who were overweight or obese and had metabolic syndrome, over a period of six years.

None of the participants had a history of diabetes or cardiovascular diseases prior to the study.

The researchers divided the participants into two groups to evaluate the effectiveness of a calorie-reduced Mediterranean diet in preventing type 2 diabetes.

The first group followed a moderate exercise regime and received professional dietary advice, consuming about 600 fewer calories daily compared to the second group, which followed a standard Mediterranean diet without any specific exercise or dietary restrictions.

The study also found that participants in the first group not only significantly reduced their risk of developing type 2 diabetes but also lost an average of 3.3 kilograms (about 7.3 pounds) and trimmed 3.6 centimeters (1.4 inches) off their waistlines.

In contrast, the second group only saw minimal changes, losing 0.6 kg (1.3 pounds) and reducing their waist circumference by just 0.3 cm (0.1 inches).

This implies that the structured approach of a calorie-reduced diet and regular exercise could prevent diabetes in approximately three out of every 100 participants from the study.

While the dietary and lifestyle changes highlighted in the study are not particularly novel, the results they yield are quite significant.

“A 31% reduction is both substantial and significant,” remarked Marilyn Tan, MD, an endocrinologist and clinical associate professor of medicine at Stanford.

“These findings are not necessarily surprising but certainly encouraging. We have long known that a cleaner, less processed diet, combined with reduced caloric intake and regular exercise, leads to better metabolic health. Moreover, professional support in weight management plays a crucial role not only in educating but also in maintaining adherence to these lifestyle changes,” Tan explained to Healthline.

More than 38 million Americans are living with diabetes, with 90-95% of these cases being type 2 diabetes. The incidence rate among young individuals is also on the rise.

“In the U.S., the prevalence and incidence of diabetes are closely linked to factors such as body weight and obesity (which are higher than the global average), dietary quality (which is lower than the global average), and physical activity levels (which are also quite low, especially among those in sedentary jobs or those who commute extensively),” Dana Hunnes, PhD, senior dietitian supervisor at the RR-UCLA Medical Center, told Healthline.

“Additionally, the healthcare system does not equally serve everyone. Many individuals cannot afford healthy foods or adequate healthcare, and often rely on cheaper food options that contribute to significant health issues later in life. This is a deeply concerning issue with multiple contributing factors,” Hunnes added.

Lifestyle adjustments can delay or prevent the onset of type 2 diabetes, with exercise and the Mediterranean diet being highly effective interventions.

“The Mediterranean diet focuses on whole grains, vegetables, fruits, legumes, and nuts, which overall helps reduce the intake of carbohydrates and sugars, leading to decreased insulin production and enhanced fat breakdown, thereby improving diabetes risk,” explained Mir Ali, MD, a board-certified general surgeon, bariatric surgeon, and medical director of MemorialCare Surgical Weight Loss Center at Orange Coast Medical Center in Fountain Valley, California.

“I advise my patients to start with small, manageable changes, such as cutting out sugary beverages, and gradually improve their diets. Similarly, with exercise, consistency is more crucial than intensity. A daily 30-minute exercise for five days a week is beneficial, and even walking counts. If it’s challenging to fit in a continuous session, breaking it up throughout the day is also effective. It’s about making small, sustainable changes and building upon them,” Ali noted.

While the Mediterranean diet and related lifestyle changes have shown significant benefits, implementing them can be challenging for some, according to Tan.

“For many, adopting this diet can be difficult. Generally, healthier whole foods, olive oil, nuts, and fruits are more expensive than processed alternatives,” Tan stated.

“Additionally, buying and preparing these foods takes time, which many people may not have. Support for weight management is not always accessible locally or covered by insurance. Moreover, while the importance of physical activity is well-known, having the time and a safe place to exercise are also significant factors,” she continued.

In the study, the group consuming fewer calories ate 600 less daily than their counterparts. While managing and reducing calorie intake can seem daunting, there are strategies to make it easier.

“Beginning with smaller portion sizes can be an effective approach,” suggested Ali. “Some might opt for smaller plates or other visual cues to help control portions, while others might use apps or different tools to track and reduce their caloric intake. It’s easier to start with small, manageable changes and progressively build on them. Unfortunately, there’s no one-size-fits-all solution,” he added.

While some risk factors for type 2 diabetes, such as age or family history, cannot be altered, weight management can still significantly impact risk reduction.

“A weight loss of 5–10% in someone who is overweight or obese can markedly decrease their risk of developing type 2 diabetes,” Tan concluded.