Research Indicates that Mediterranean Diet May Lower the Risk of Type 2 Diabetes

New research has revealed that following the Mediterranean diet can significantly reduce the risk of developing type 2 diabetes. This eating pattern is already popular among doctors and registered dietitians due to its emphasis on a variety of nutrient-rich foods, as well as its flexible and sustainable nature.

The Mediterranean diet is based on the typical foods and eating habits of southern Italy, southern Spain, and Greece. It includes a variety of fruits, vegetables, whole grains, legumes, nuts, seeds, lean proteins, fish, and heart-healthy fats. Unlike strict diets, the Mediterranean way of eating includes most foods, making it highly sustainable.

According to Nita Forouhi, MBBS, PhD, one of the authors of the study, previous research on the Mediterranean diet and type 2 diabetes relied on subjective reporting, which can be prone to reporting errors. To improve the assessment of dietary intakes, this study used objective markers of foods that can be measured in the blood, such as blood carotenoids and fatty acids, to determine adherence to the Mediterranean diet.

The study results indicated that following a Mediterranean eating pattern was positively associated with a lower risk of new-onset type 2 diabetes, even with moderate adherence to the diet. The use of nutritional biomarkers proved to have a stronger relationship than self-report questionnaires.

This study, though observational, reinforces the Mediterranean diet as a dietary strategy for the prevention of type 2 diabetes. In addition to its benefits for blood sugar management, the Mediterranean diet is associated with reduced risk of cardiovascular disease, hypertension, certain cancers, and neurodegenerative diseases such as Alzheimer’s. Its emphasis on fiber-rich plant foods may also positively impact gut health.

There are many ways to adopt and follow a Mediterranean eating pattern. Consider starting out with one or two changes at a time. Thomason suggested setting small, achievable goals like “incorporating one fruit or vegetable per day or swapping refined grains for whole grains at least half the time.”

Lastly, make the Mediterranean diet your own to fit into your lifestyle.

“There are actually 23 total countries in the Mediterranean ranging from Italy and Greece to middle eastern countries and northern parts of Africa,” Thomas concluded. “You can pull from any of these cuisines to create Mediterranean habits!”