Mediterranean diet combined with other changes in lifestyle cuts the risk of diabetes

Eating a Mediterranean diet, which includes many products, integral grains and healthy fats, while adding some healthy lifestyle behaviors, could reduce its risk of diabetes in almost a third.

According to the investigation published on August 25 in Annals of Internal Medicine, which found that after a Mediterranean style diet together with calorie control, regular activity and professional support reduce the risk of developing type 2 diabetes by 31%.

The findings come from the Predimed-Plus essay, a six-year study of almost 4,800 older adults in Spain that had overweight or obesity and at risk of diabetes.

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“In practical terms, add calorie control and physical activity to the Mediterranean diet prevented around three out of 100 people from developing diabetes,” said co-author Miguel Martínez-González, a professor at the University of Navarra in Spain, in a press release.

“That is a clear and measurable benefit for public health.”

“We face a global diabetes epidemic,” Co -author Frank Hu, Fredrick J. Stare a professor of nutrition and epidemiology at the Harvard Thard Thard Public Health School of Harvard Thard Thard.

Type 2 diabetes is one of the fastest growing health conditions in the world, which affects almost 16% of American adults, according to disease control and prevention centers. Experts say that simple lifestyle changes could help prevent millions of new cases.

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How the diet looks

The Mediterranean diet consists mainly of the following ingredients.

• Many fruits, vegetables and whole grains
• Healthy fats, such as olive oil and nuts
• Moderate amounts of fish, lean proteins and dairy
• Little or no red meat

This way of eating has been related to better heart health, better sensitivity to insulin and reduced inflammation.

Lauren Harris-Pincus food dietitist and blogger, based in New Jersey, previously spoke with News Digital about the benefits of full food diets like this.

“Carbohydrates rich in fiber such as fruits, vegetables, beans/legumes, nuts and integral grains are beneficial to meet the objectives of the fiber, support intestinal health and help prevent lifestyle diseases,” he said.

Study design

The study analyzed almost 4,800 people in Spain who had overweight or obesity and ran the risk of diabetes.

Half of the group followed a Mediterranean diet while incorporating additional changes in the lifestyle, including the cut of approximately 600 calories a day, added moderate exercise (such as energetic walking or light strength training) and receiving professional weight loss support.

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The other half followed a Mediterranean diet without calorie restriction, orientation of additional exercise or support.

After six years, the first group had a 31% risk of developing diabetes. On average, they also lost 3.3 kilograms (approximately 7 pounds) and cut 3.6 centimeters (approximately 1.4 inches) of their waists.

“Add calorie control and physical activity to the Mediterranean diet prevented around three out of 100 people from developing diabetes.”

The control group lost significantly less, only 0.6 kilograms (1.3 pounds), and almost had no changes in waist size.

“The best lifestyle strategy to reduce the risk of diabetes is to lose weight by adhering to a healthy and reduced energy diet and increase physical activity,” said co-author Jordi Salas-Salvadó, MD, PHD, professor at the University of Rovira I Virgili in Spain, said News Digital.

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While the Mediterranean diet is not the only food plan that could help prevent diabetes, it offers a “highly sustainable weight loss option and long term,” he added.

Salas-Salvadó said that no previous trial has evaluated the effect of reducing calories in the context of a healthy and relatively high fat diet.

Dr. Marc Siegel, Clinical Professor of Medicine at the Nyu Langone Medical Center and Senior Medical Analyst of News, did not participate in the study, but has previously talked about the effects of the Mediterranean diet.

“The alternative, saturated fats, salts and sugars, are not healthy for the heart and increase the risk of obesity, high blood pressure, diabetes and cancer, all of which increases the risks of mortality,” he told News Digital.

Potential limitations

The study of the study of monitoring diet, physical activity and weight loss hinders the evaluation of which factor the greatest impact had, according to Salas-Salvadó.

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He also noted that because participants were older adults in Spain, more studies are needed to evaluate the results in other populations, such as younger people and non -Mediterranean populations.