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Slash your diabetes risk by following Mediterranean diet, study says Credits: Social Media
By Ellissa Bain

Slash your diabetes risk by following Mediterranean diet, study says

By Ellissa Bain

A new study has found that following the Mediterranean diet, which is widely considered one of the world’s best eating plans, can slash your risk of developing type 2 diabetes.

The condition leads to high levels of glucose in the blood, which can raise your risk of heart disease and stroke, two of the leading causes of death across the globe.

Blood glucose test using smart devices.
A person with diabetes measuring his insulin level at home. Credit: Jackyenjoyphotography (Getty Images)

Slash diabetes risk with Mediterranean diet

The Chinese study published in the Nutrition Journal used data from 12,575 participants without diabetes from the China Health and Nutrition Survey (CHNS) who all followed a Mediterranean diet.

Adherence to the diet was determined by a score scale which included nine food components: vegetables, legumes, fruits, nuts, cereals, fish, red meat, dairy products, and alcohol.

They were followed up an average of nine years later, and only 445 (3.5%) of the subjects developed diabetes in that time.

Due to the low figure, researchers concluded that the Mediterranean diet was “significantly associated” with a lower risk of new-onset diabetes.

Particularly, it was a greater fruit, fish, and nut intake, which was linked to a lower risk of developing type 2 diabetes.

What is the Mediterranean diet?

The Mediterranean diet is a popular eating plan in European countries like Greece, Italy and Spain which includes lots of plant foods such as fruits, vegetables, whole grains, nuts and legumes, Harvard Health explains. These are whole, fresh foods which aren’t processed and don’t come out of a packet.

Meat is also consumed in low to moderate amounts a few times a week, but this must be lean options such as chicken and turkey, as well as fish. Red meat should only be consumed infrequently, if ever, in very small quantities.

Olive oil is the main source of fat, and some dairy, including cheese and yogurt, can also be eaten daily in low to moderate amounts. The diet limits sugar and saturated fats but does allow some wine, which can be consumed with meals.

Vegetables, fruit, olive oil and fish
Assortment of various food groups: proteins, fats, fruit, vegetables and carbohydrates. Credit: CRISTINA PEDRAZZINI/SCIENCE PHOTO LIBRARY (Getty Images)

Health benefits of Mediterranean diet

The Mediterranean diet consistently ranks as the world’s best overall diet, including in the US World and News 2024 list – and for good reason.

It has numerous health benefits as the diet limits saturated fat, trans fat, salt and refined carbohydrates (including sugar) while encouraging healthy fats like omega-3 fatty acids and foods high in fiber and antioxidants, Cleveland Clinic explains.

Some of the benefits include:

  • Lowering your risk of heart disease
  • Supporting a healthy body weight
  • Maintaining a good blood pressure
  • Lowering cholesterol
  • Supporting healthy blood sugar levels
  • Lowering your risk of�metabolic syndrome
  • Supporting a healthy gut
  • Slowing the decline of brain function
  • Lowering your risk of some cancers

All of this will help you live longer and healthier!