Here's something that might surprise you: the most effective way to prevent type 2 diabetes isn't about cutting out entire food groups or following the latest fad diet.
In this article
Instead, groundbreaking new research shows that three modest lifestyle changes can reduce your diabetes risk by an impressive 31 per cent—and people stuck with them for six years.
The study, published this week in the prestigious Annals of Internal Medicine, followed nearly 7,000 adults aged 55 to 75 who were overweight and at risk of developing diabetes. The research tracked participants for six years, making it one of the most comprehensive long-term studies of its kind.
What makes this research particularly compelling for Australians is the timing. With more than 1.3 million Australians living with diabetes in 2021, including almost 1.2 million with type 2 diabetes, prevention strategies have never been more crucial.
The magic isn't in one change—it's in the combination
The Spanish and American researchers discovered that combining three simple approaches created something much more powerful than any single intervention. Those who followed all three strategies had a 31 per cent lower risk of developing type 2 diabetes compared to people who only followed a Mediterranean diet alone.
'With the highest-level evidence, our study shows that modest, sustained changes in diet and lifestyle could prevent millions of cases of this disease worldwide'
The three game-changing elements were surprisingly straightforward:
- Following a calorie-reduced Mediterranean diet (cutting about 600 calories daily)
- Engaging in moderate physical activity for 45 minutes, six days per week
- Receiving professional weight loss coaching and support
Why this approach works so well for seniors
What researchers found 'staggeringly stunning' was the six-year adherence to these changes, with very little recidivism. These participants made lasting lifestyle changes, something that's often challenging with more restrictive diet approaches.
The amount of weight loss wasn't dramatic—only about 3 per cent to 4 per cent in the intervention group—but it shows even modest weight loss along with a healthy diet can have significant long-term benefits.
Key Takeaways
- Three simple changes that cut diabetes risk by 31 per cent
- Mediterranean diet with 600 fewer calories daily
- Moderate exercise 45 minutes, 6 days per week
- Professional weight loss coaching and support
- Results sustained over 6 years
Breaking down the Mediterranean approach for Australian kitchens
The Mediterranean diet isn't about expensive imported ingredients or complicated cooking. A Mediterranean dietary pattern is abundant in vegetables, fruits, wholegrains, legumes, nuts and extra virgin olive oil, with fish and poultry featuring more often than red meat.
Study participants were encouraged to consume more vegetables, fruits, whole cereals, legumes, nuts and extra-virgin olive oil, while limiting meat, processed meat, sugar-sweetened beverages, and other ultra-processed foods.
The researchers made adherence easier by providing participants with one litre of extra virgin olive oil for free each month to support their adherence to the Mediterranean diet.
Making it work in Australia
A sample of what a day's menu could look like includes: Greek yoghurt with strawberries and unsalted nuts for breakfast; sandwich made with whole grain bread, hummus and salad vegetables for lunch; tuna with leafy green salad, canned beans and extra virgin olive oil for dinner.
Study results: Intervention vs Control groups
Intervention group (diet + exercise + coaching):
- 31 per cent lower diabetes risk
- Lost average 3.3kg
- Reduced waist circumference by 3.6cm
Control group (Mediterranean diet only):
- Lost 0.6kg
- Reduced waist circumference by 0.3cm
- Higher diabetes incidence
The exercise component: gentle but consistent
The intervention group was asked to increase their aerobic exercise to 45 minutes daily, at least six days per week, along with exercises to improve strength, flexibility and balance, all of which are critical to aging well.
This isn't about high-intensity workouts or gym memberships. You don't have to go crazy with exercise to lose weight. An hour's walk in the morning is pretty much sufficient, according to Mediterranean diet advocates.
The beauty of this approach lies in its sustainability. Exercise regularly, ideally with others, aligns with the Mediterranean lifestyle philosophy of community and social connection.
The power of professional support
The third element—professional weight loss coaching—proved crucial for long-term success. In Australia, this might include consultations with accredited practising dietitians, diabetes educators, or participation in structured weight management programs.
A Mediterranean lifestyle that goes with the diet involves regular physical activity, the sharing of meals with other people, and minimising stress levels, emphasising the holistic approach that made this intervention successful.
What this means for Australian seniors
In practical terms, adding calorie control and physical activity to the Mediterranean diet prevented around three out of every 100 people from developing diabetes—a clear, measurable benefit for public health.
For the 55-and-over demographic, this research offers particular hope. The Mediterranean diet has long been considered a benchmark for a model of healthy diet and is recognised by the World Health Organization as a healthy and sustainable dietary pattern. There is no one best way to eat for everybody, but a person can look to the Mediterranean diet as a guide to help make positive choices.
Getting started: small steps, big results
Making small, gradual changes to your eating habits and patterns is an easy way to incorporate the Mediterranean diet approach into your life.
The research suggests that even modest adherence to the Mediterranean diet was linked to a decreased incidence of type 2 diabetes, meaning you don't need to overhaul your entire lifestyle overnight.
Did you know?
Did you know? The researchers emphasise that the Mediterranean diet is palatable and sustainable and can be adapted to different cultural settings. Adding calorie control and exercise can enhance the health benefits of the diet.
What This Means For You
Consider starting with one element—perhaps swapping your usual cooking oil for extra virgin olive oil, or adding a 30-minute walk to your daily routine. The professional support component could begin with a consultation with your GP or a referral to a dietitian through Medicare.
What's your experience with making gradual diet changes? Have you found certain approaches more sustainable than others? Share your thoughts and perhaps inspire others who are considering taking these important steps toward better health.
Original Article
https://www.dailymail.co.uk/health/...anges-diabetes-type-2-mediterranean-diet.html
Mediterranean diet plus exercise and support reduced risk of diabetes by 31 per cent, study finds | CNN
Cited text: A combination of a lower-calorie Mediterranean diet, exercise and nutritional support kept overweight to severely obese people between the ages of 55 ...
Excerpt: The research tracked participants for six years, making it one of the most comprehensive long-term studies of its kind
https://www.cnn.com/2025/08/25/health/mediterranean-diet-type-2-diabetes-wellness
Mediterranean diet plus exercise and support reduced risk of diabetes by 31 per cent, study finds | CNN
Cited text: All 6,874 participants in the trial had body mass indexes between 27 (considered medically overweight) and 40 (considered seriously obese).
Excerpt: The research tracked participants for six years, making it one of the most comprehensive long-term studies of its kind
https://www.cnn.com/2025/08/25/health/mediterranean-diet-type-2-diabetes-wellness
Changes in the incidence of type 2 diabetes in Australia, 2005—2019, overall and by socio‐demographic characteristics: a population‐based study | The Medical Journal of Australia
Cited text: no.
Excerpt: With more than 1.3 million Australians living with diabetes in 2021, including almost 1.2 million with type 2 diabetes
https://www.mja.com.au/journal/2024...iabetes-australia-2005-2019-overall-and-socio
Prevalence of disability in Australian elderly: Impact of trends in obesity and diabetes—PubMed
Cited text: Predicting the risk of physical disability in old age using modifiable mid-life risk factors.
Excerpt: With more than 1.3 million Australians living with diabetes in 2021, including almost 1.2 million with type 2 diabetes
https://pubmed.ncbi.nlm.nih.gov/26586499/
Mediterranean diet plus exercise and support reduced risk of diabetes by 31 per cent, study finds | CNN
Cited text: People who reduced their daily calories on the Mediterranean diet and engaged in moderate daily exercise — while also receiving professional weight lo...
Excerpt: Those who followed all three strategies had a 31 per cent lower risk of developing type 2 diabetes compared to people who only followed a Mediterranean diet alone
https://www.cnn.com/2025/08/25/health/mediterranean-diet-type-2-diabetes-wellness
Mediterranean diet plus exercise and support reduced risk of diabetes by 31 per cent, study finds | CNN
Cited text: “I am accustomed in other similar studies seeing changes at 1 year that slowly diminish — most people are unsuccessful in making these changes, and if...
Excerpt: What researchers found 'staggeringly stunning' was the six-year adherence to these changes, with very little recidivism.
https://www.cnn.com/2025/08/25/health/mediterranean-diet-type-2-diabetes-wellness
Mediterranean diet plus exercise and support reduced risk of diabetes by 31 per cent, study finds | CNN
Cited text: “These participants made LASTING lifestyle changes.
Excerpt: What researchers found 'staggeringly stunning' was the six-year adherence to these changes, with very little recidivism.
https://www.cnn.com/2025/08/25/health/mediterranean-diet-type-2-diabetes-wellness
Mediterranean diet plus exercise and support reduced risk of diabetes by 31 per cent, study finds | CNN
Cited text: “Overall during the six-year follow up, the amount of weight loss is not very big — only about 3 per cent to 4 per cent in the intervention group,” he said. “However,...
Excerpt: The amount of weight loss wasn't dramatic—only about 3 per cent to 4 per cent in the intervention group—but it shows even modest weight loss along with a healthy diet can have significant long-term benefits
https://www.cnn.com/2025/08/25/health/mediterranean-diet-type-2-diabetes-wellness
Study: Low-cal Mediterranean diet, exercise cut diabetes risk by 31 per cent—UPI.com
Cited text: Participants 'were encouraged to consume more vegetables, fruits, whole cereals, legumes, nuts and extra-virgin olive oil, while limiting meat, proces...
Excerpt: Study participants were encouraged to consume more vegetables, fruits, whole cereals, legumes, nuts and extra-virgin olive oil, while limiting meat, processed meat, sugar-sweetened beverages, and other ultra-processed foods
https://www.upi.com/Health_News/202...s-exercise-cut-diabetes-risk-31/2431755710157
Mediterranean diet plus exercise and support reduced risk of diabetes by 31 per cent, study finds | CNN
Cited text: “They were provided one liter of extra virgin olive oil for free each month to support their adherence to the Mediterranean diet, which emphasizes hea...
Excerpt: providing participants with one litre of extra virgin olive oil for free each month to support their adherence to the Mediterranean diet
https://www.cnn.com/2025/08/25/health/mediterranean-diet-type-2-diabetes-wellness
Mediterranean diet plus exercise and support reduced risk of diabetes by 31 per cent, study finds | CNN
Cited text: “However, that shows even modest weight loss along with a healthy diet can have significant long term benefit on diabetes prevention.” · The intervent...
Excerpt: The intervention group was asked to increase their aerobic exercise to 45 minutes daily, at least six days per week, along with exercises to improve strength, flexibility and balance, all of which are critical to aging well
https://www.cnn.com/2025/08/25/health/mediterranean-diet-type-2-diabetes-wellness
Mediterranean diet
Cited text: Queensland Health provides a range of services aimed at achieving good health and well-being for all Queenslanders.
Excerpt: Exercise regularly, ideally with others
https://www.health.qld.gov.au/__data/assets/pdf_file/0032/946049/cardiac-meddiet.pdf
Mediterranean diet
Cited text:
Excerpt: Exercise regularly, ideally with others
https://www.health.qld.gov.au/__data/assets/pdf_file/0032/946049/cardiac-meddiet.pdf
Mediterranean diet combined with calorie reduction and exercise may reduce risk of type 2 diabetes
Cited text: 'In practical terms, adding calorie control and physical activity to the Mediterranean diet prevented around three out of every 100 people from develo...
Excerpt: In practical terms, adding calorie control and physical activity to the Mediterranean diet prevented around three out of every 100 people from developing diabetes—a clear, measurable benefit for public health
https://medicalxpress.com/news/2025-08-mediterranean-diet-combined-calorie-reduction.html
Mediterranean Diet Recipes for Weight Loss
Cited text: It is as simple as that!
Excerpt: Making small, gradual changes to your eating habits and patterns is an easy way to incorporate the Mediterranean diet approach into your life
https://www.mediterraneanliving.com/mediterranean-diet-recipes-for-weight-loss/
Association between Adherence to the Mediterranean Diet and Risk of Type 2 Diabetes: An Updated Systematic Review and Dose—Response Meta-Analysis of Prospective Cohort Studies—ScienceDirect
Cited text: Even modest adherence to the MD was linked to a decreased incidence of type 2 diabetes.
Excerpt: even modest adherence to the Mediterranean diet was linked to a decreased incidence of type 2 diabetes
https://www.sciencedirect.com/science/article/pii/S2161831323000406
Study: Low-cal Mediterranean diet, exercise cut diabetes risk by 31 per cent—UPI.com
Cited text: The Mediterranean diet is palatable and sustainable and can be adapted to different cultural settings. Adding calorie control and exercise can enhance...
Excerpt: the Mediterranean diet is palatable and sustainable and can be adapted to different cultural settings.
https://www.upi.com/Health_News/202...s-exercise-cut-diabetes-risk-31/2431755710157
.png){kind=icon}
