When it comes to preventing type 2 diabetes, there’s no single magic solution. Instead, it’s the everyday choices we make – what goes on our plates, how much we exercise and the kind of support we have along the way – that add up to meaningful lifestyle protection against diabetes.
Type 2 diabetes is one of today’s most pressing health concerns. In the United States alone, more than 38 million people, or about one in nine adults, are living with diabetes. Global diabetes rates are similar and rising. Many more people have prediabetes or remain undiagnosed. Risk factors for this chronic disease include carrying excess weight, a sedentary lifestyle, family history, certain racial or ethnic backgrounds and aging. While we can’t control all risk factors, the good news is that some of them are modifiable.
Promising results from the Predimed-Plus study, the largest nutrition and lifestyle clinical trial to be conducted in Europe, published in August in the Annals of Internal Medicine, demonstrate just how much diet and lifestyle can reduce Type 2 diabetes risk. The study enrolled nearly 4,800 adults between the ages of 55 and 75, all of whom were living with overweight or obesity and metabolic syndrome, but did not yet have diabetes. Participants were assigned to one of two groups and both groups followed a Mediterranean-style diet rich in vegetables, fruit, beans, whole grains, nuts and extra-virgin olive oil. However, only one group received extra guidance on calorie reduction strategies, encouragement to increase physical activity and ongoing behavior and weight-management support.
After six years, the differences in these two groups were clear. The intensive lifestyle group reduced their risk of developing Type 2 diabetes by about 31 percent compared with the diet only group. They also lost more weight and reduced their waist circumference. This combination of Mediterranean diet-style eating, modest calorie control, regular movement and consistent support is what really made a difference.
So how can we apply these findings in our own lives? Start with your plate. Build meals around whole foods, including colorful vegetables, fruits, beans and whole grains using extra-virgin olive oil as a primary source of fat. Include nuts, seeds and fish if you enjoy them. Cut extra calories from fatty cuts of meat, added sugars, fried foods and ultra-processed snacks. Emphasize preparing home-cooked meals and portion control.
Get started by trying some of these easy Mediterranean diet-inspired swaps:
1. Drizzle olive oil or herb pesto instead of using butter, mayo or creamy dressing on salads, vegetables and other recipes.
2. Add beans like lentils or chickpeas and whole grains like farro and quinoa to your salads.
3. Opt for fish or tofu instead of beef, pork or processed meats.
4. Choose whole-grain bread, brown rice, quinoa or oatmeal instead of products made with refined white flour and white rice.
5. Swap out cheese, bacon and croutons in salads and other dishes for nuts, seeds, olives and avocado.
6. For dessert, go for berries and low-fat Greek yogurt or baked fruit with cinnamon in place of baked goods and ice cream.
Next, include movement on most days of the week. Brisk walking, cycling or even dancing can count toward the 150 minutes of moderate activity recommended weekly. Add in a couple of short strength-training sessions to keep muscles strong and insulin sensitivity high. If you don’t currently exercise regularly, speak to your doctor before getting started safely.
Finally, don’t underestimate the power of support. In Predimed-Plus, participants benefited from ongoing counseling. You can recreate that by consulting with a registered dietitian or health coach, joining a community program, working with a personal training or attending groups fitness classes and using health apps and fitness trackers to stay accountable.
LeeAnn Weintraub, MPH, RD is a registered dietitian, providing nutrition counseling and consulting to individuals, families and organizations. She can be reached by email at RD@halfacup.com.
Dining and Cooking