How a Mediterranean Lifestyle Can Cut Diabetes Risk by 31%

Type 2 diabetes is one of the fastest-growing chronic conditions worldwide. While genetics play a role, lifestyle is the biggest driver which means prevention is possible.

A new study, published in Annals of Internal Medicine in 2025, found that combining a Mediterranean diet with three simple lifestyle tweaks lowered diabetes risk by 31% compared to diet alone.

Here’s what the study found, why it matters, and how you can apply these insights to your own life.

The Study in a Nutshell

The research comes from PREDIMED-Plus, Europe’s largest nutrition and lifestyle trial. Nearly 5,000 participants were followed for six years.

What they tested:

1. Mediterranean diet alone

2. Mediterranean diet + lifestyle support

What lifestyle support included:

✔ Calorie awareness and moderation

✔ Moderate physical activity

✔ Professional coaching and behavioral support

What they found:

• In the control group (Mediterranean diet only), 12 out of 100 people developed type 2 diabetes over 6 years.

• In the intervention group (diet + lifestyle support), only 9 out of 100 people developed diabetes.

• That’s a 31% reduction in risk.

The intervention group also lost more weight and trimmed their waistlines, showing that even modest lifestyle shifts compound into meaningful results.

Why the Mediterranean Diet Alone Is Powerful

The Mediterranean diet has long been praised for its heart and metabolic benefits. It emphasizes:

• Vegetables, fruits, and legumes – rich in fiber and antioxidants

• Healthy fats – especially olive oil, nuts, and seeds

• Moderate animal protein – including fish, poultry, and fermented dairy

• Limited processed foods and sugar

  
  

Why Lifestyle Support Makes the Difference

The study showed that diet is powerful, but adding movement, calorie awareness, and coaching multiplies the benefits.

1. Calorie Control

It wasn’t about restriction, but about mindful moderation. Participants learned how to balance portions without eliminating food groups.

2. Moderate Exercise

Activities like walking, cycling, or light strength training were enough to improve insulin sensitivity and metabolic health.

3. Professional Support

Coaching made a huge impact. Behavior change is hard to sustain alone, but accountability and guidance kept participants consistent.

This reflects what we see in practice: information alone doesn’t create transformation, but support does.

Why This Matters

Diabetes isn’t just about blood sugar. It increases risk for:

• Heart disease

• Stroke

• Kidney disease

• Vision loss

• Nerve damage

Preventing diabetes doesn’t just save lives, it dramatically improves quality of life.

And the best part? Prevention isn’t about drastic changes. It’s about consistent, small shifts in diet and lifestyle that build resilience over time.

How to Apply This Research

If you want to lower your risk of type 2 diabetes (or support better metabolic health), here are some takeaways from the study:

1. Adopt a Mediterranean-style base

   • Fill half your plate with vegetables and legumes.

   • Use olive oil as your primary fat.

   • Eat fish at least twice per week.

2. Add gentle, regular movement

   • Aim for 30 minutes of walking or light exercise most days.

   • Resistance training 2x/week helps maintain muscle and insulin sensitivity.

3. Practice calorie awareness

   • Tune into hunger and fullness cues.

   • Use smaller plates or portion strategies to avoid overeating.

4. Seek support

   • A coach, physician, or accountability partner can help you stay on track.

Functional Medicine Perspective

In functional medicine, we take prevention one step further by personalizing it. Instead of assuming one diet works for everyone, we ask:

• How does your metabolism respond to carbohydrates and fats?

• What role do stress and sleep play in your blood sugar regulation?

• Are there hidden drivers of inflammation (like gut health or toxins) affecting your risk?

By combining lab insights with nutrition and lifestyle strategies, we create prevention plans that are sustainable and tailored to each person’s biology.

Final Thoughts

The PREDIMED-Plus study confirms what functional medicine has emphasized for years: prevention is powerful, and lifestyle matters. A Mediterranean-style diet provides the foundation, but adding mindful eating, regular movement, and supportive coaching reduces diabetes risk even further.

The takeaway? Small, consistent changes add up. You don’t need perfection — just steady steps toward balance.

👉 Want to know what prevention looks like when personalized to your unique body and lifestyle? Schedule a consultation to learn how functional medicine can help you build a sustainable plan for long-term health.