Mediterranean Diet - Natural "Weapon" against Type 2 Diabetes

A colorful plate with green vegetables, grilled salmon, whole grains and a few drops of olive oil - it is not only a delicious meal but can also become a natural "shield" to protect health.

Scientists have recently shown that a Mediterranean-style diet, combining calorie cutting and maintaining reasonable exercise, can significantly reduce the risk of type 2 diabetes in overweight or obese people.

The surprising benefits of the Mediterranean diet

Research published in the American Journal of Internal Medicine on August 25 showed that people who followed the Mediterranean diet and maintained an active lifestyle had a 31% lower risk of diabetes than the control group.

This is the result of an analysis of data from more than 4,700 people, aged 55-75, participating in a large-scale nutrition and lifestyle research project in Europe lasting 6 years. All of these people were overweight or obese, but did not have type 2 diabetes at the beginning.

Half were asked to follow a Mediterranean diet, cut about 600 calories a day, and exercise regularly with moderate activities such as walking, weight training, or balance exercises. The other half received general dietary advice but were not required to reduce calories.

A diet rich in green vegetables, fatty fish, and whole grains helps increase protection against the risk of diabetes. (Photo: iStock)

Results after 6 years of follow-up showed that the group applying the Mediterranean diet lost an average of 3.2 kg, their waist circumference was reduced by nearly 3.8 cm and especially the rate of type 2 diabetes was significantly lower. This protective effect was more pronounced in men than in women.

“Modest and sustainable changes in diet and lifestyle could prevent millions of cases of type 2 diabetes globally,” said study co-author Dr. Frank Hu, Chair of the Department of Nutrition at the Harvard TH Chan School of Public Health .

Typical menu: Lots of vegetables, olive oil, little red meat

The Mediterranean diet is based on the traditional eating habits of people living in countries around the Mediterranean Sea such as Italy, Greece, and Spain. The highlight of this diet is that it prioritizes fresh, minimally processed foods that are rich in fiber and good fats.

The basic principles of the Mediterranean diet include:

Eat lots of vegetables, fruits, whole grains, and beans.

Use extra virgin olive oil as your main source of fat.

Add fish, seafood, and lean poultry instead of red meat.

Eat yogurt and cheese in moderation.

Drink red wine in moderation with meals (depending on culture).

Limit refined sugar and processed foods.

The highlight of the Mediterranean diet is that it prioritizes fresh, minimally processed foods that are rich in fiber and good fats. (Photo: iStock)

Research shows that it is the combination of monounsaturated fats from olive oil, omega-3s from fish, and fiber and antioxidants from fruits and vegetables that creates the positive effects: stabilizing blood sugar, improving insulin sensitivity, reducing inflammation, and controlling weight - all of which are key factors in preventing type 2 diabetes.

Not only prevents diabetes

Not only does it help prevent diabetes, the Mediterranean diet has long been proven to reduce the risk of heart disease, stroke, obesity and some types of cancer. Many experts call it one of the healthiest and most sustainable eating patterns in the world.

Professor Miguel Martínez-González, co-author of the study, said: “Combining a Mediterranean diet with calorie control and moderate exercise could prevent three cases of diabetes in every 100 people – a small number but with great public health implications.”