Lighter mediterranean diet and light exercise linked to 31% lower diabetes risk, says study

Lighter mediterranean diet and light exercise linked to 31% lower diabetes risk, says study (Picture Credit: Canva)

There’s been no shortage of hype over miracle drugs and fitness fads promising to cure illnesses overnight, but Spanish researchers may have found something far more sustainable, and tasty. A lighter version of the Mediterranean diet, paired with modest exercise and coaching, has been shown to reduce the risk of type 2 diabetes by a stunning 31%. And the best part? It’s not about perfection – just small, doable changes that last.

In what’s now the largest nutrition study of its kind in Europe, Spanish scientists followed nearly 5,000 older adults over six years. The study, dubbed PREDIMED-Plus, had participants adopt a calorie-reduced Mediterranean diet, exercise regularly (nothing extreme – just walking, strength, and balance training), and receive guidance from health professionals. The control group stuck to a more traditional Mediterranean diet, without calorie cuts or exercise advice.

The results were striking. Not only did the first group lose more weight (an average of 3.3 kg) and shed more centimetres off their waistlines (3.6 cm), they also saw a 31% drop in new cases of type 2 diabetes. That’s roughly three fewer cases for every 100 people – a modest but meaningful improvement for public health.

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The PREDIMED-Plus trial
Where it happened: Over 100 health centres across Spain
Who was studied: 4,746 adults aged 55–75, all overweight with metabolic issues
How long it ran: 6 years of follow-upWhat they did: Followed a Mediterranean diet with fewer calories, exercised moderately, and received professional support

The result: 31% reduction in type 2 diabetes risk, better weight and waistline control
Researchers believe the lighter Mediterranean diet works on multiple fronts: it boosts insulin sensitivity, cuts down inflammation, and promotes healthier fat distribution. Add regular movement and expert guidance to the mix, and you’ve got a well-rounded, realistic way to prevent chronic illness.

Professor Miguel Ángel Martínez-González, one of the lead investigators, said the findings represent the “strongest available evidence” that such lifestyle tweaks can stop diabetes before it starts. “This is something that can be rolled out in clinics, not just labs,” he noted.

With over 530 million people worldwide now affected by type 2 diabetes, the need for preventative strategies is urgent. In Spain alone, 4.7 million adults are living with the disease. The rise is fuelled by poor diets, sedentary routines, and excess weight – all of which are addressed by this new approach.

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And while replicating the Mediterranean lifestyle in places like the U.S. might come with hurdles – like food access and walkability – the study’s authors and international experts agree: we must invest in public policies that support healthier environments.

Experts also stress the importance of professional support, a cornerstone of the trial. This wasn’t a DIY diet off the internet – it included real-world advice, coaching, and check-ins that helped people stay on track. According to Professor Miguel Ruiz-Canela, this model is “tasty, sustainable, and culturally adaptable” – not a gimmick, but a genuinely scalable solution.

The PREDIMED-Plus trial is a reminder that lifestyle changes, even modest ones, can are good for health. This isn’t about starving or running marathons, it’s about rediscovering traditional foods, moving a bit more, and getting the right support to make it stick.

Disclaimer: This article, including health and fitness advice, only provides generic information. Don’t treat it as a substitute for qualified medical opinion. Always consult a specialist for a specific health diagnosis