Ever wondered if lasting lifestyle changes are truly possible? A new study delivering “staggeringly stunning” results shows a powerful combination of diet and exercise, coupled with expert support, can drastically cut the risk of type 2 diabetes for good. Could this be the game-changer we’ve all been waiting for?
A groundbreaking study has underscored the profound impact of a combined lower-calorie Mediterranean diet and regular physical activity, complemented by robust nutritional support, in averting the progression to type 2 diabetes among individuals aged 55 to 75 who are overweight or severely obese. This significant research offers compelling evidence that sustained dietary and healthy lifestyle changes can dramatically reduce global instances of this pervasive metabolic condition.
Specifically, the findings, published in the journal Annals of Internal Medicine, revealed a remarkable 31% lower risk of developing type 2 diabetes for participants who adhered to a calorie-restricted Mediterranean diet, engaged in daily moderate exercise for health, and received professional weight loss guidance, compared to those who solely followed the diet. Experts attribute this substantial reduction to a synergy of improved diet quality, increased physical activity, and achieving a modest weight loss.
Beyond mere weight reduction, the intervention group also demonstrated considerable improvements in body composition. Participants experienced a significant decrease in overall body fat percentage, crucially including a reduction in visceral adiposity, commonly known as belly fat. This improvement in body mass index (BMI) suggests that the reduction in diabetes risk stems not just from losing weight but also from a healthier redistribution and composition of body fat.
While the notion that diet and exercise prevent diabetes might seem straightforward, the study’s longevity and adherence rates were deemed “staggeringly stunning” by external experts. Unlike many similar interventions where initial changes wane, participants in this six-year trial showed exceptional consistency in maintaining their lower-calorie Mediterranean diet and daily physical activity. This sustained engagement led to lasting healthy lifestyle changes, proving that long-term adherence to beneficial habits is indeed possible for type 2 diabetes prevention.
This extensive research forms a key component of the ongoing Predimed-Plus trial in Spain, an eight-year randomized clinical trial involving 23 research centers. The study recruited 6,874 participants, all categorized with body mass indexes between 27 (overweight) and 40 (severely obese). Importantly, while none had a type 2 diabetes diagnosis at the outset, all exhibited metabolic syndrome—a critical risk factor characterized by high blood pressure, elevated blood sugar, altered cholesterol, and excess waist fat.
The intervention group meticulously followed a Mediterranean diet with a 30% calorie reduction, equating to approximately 600 calories daily. Their dietary regimen emphasized healthy fats, with 35-40% of daily calories, and limited intake of added sugars, refined grains, processed meats, and sweetened beverages. To bolster adherence to this plant-forward, healthy fat-rich diet, participants were even provided with a liter of extra virgin olive oil monthly.
Complementing the dietary modifications, the intervention group committed to increasing their aerobic exercise to 45 minutes daily, at least six days per week, alongside strength, flexibility, and balance exercises crucial for healthy aging. A cornerstone of their success was the intensive, long-term nutritional support, including three monthly dietitian sessions in the first year and ongoing individual and group support for the subsequent five years, fostering self-monitoring and goal-setting for improved physical activity and weight loss strategies.
Remarkably, even a modest weight loss of only 3-4% in the intervention group, coupled with these healthy dietary practices, yielded substantial long-term benefits in diabetes prevention. The Mediterranean diet benefits themselves are renowned for their diverse health advantages, including reducing risks for high cholesterol, dementia, depression, and certain cancers, while promoting stronger bones and heart health through its emphasis on plant-based foods, whole grains, and healthy fats.
