A Six-Year Experiment
An international team of researchers conducted a large-scale study, the results of which were published in the esteemed medical journal Annals of Internal Medicine, as reported by DailyMail. Nearly five thousand individuals with or obesity participated in the study. Importantly, none of the participants had diabetes at the start of the experiment, but all had what is known as metabolic syndrome—a cluster of disorders in the body that significantly increases the risk of developing type 2 diabetes and cardiovascular diseases.
The researchers divided all volunteers into two groups. The first group simply adopted a —a nutritional system rich in vegetables, fruits, , fish, and nuts. The second group not only changed their diet but also completely overhauled their lifestyle: they reduced their daily caloric intake by 600 calories, began engaging in regular moderate exercise, and received professional weight loss counseling.
Impressive Results
After six years of observation, the results were more than convincing. Participants who made comprehensive lifestyle changes had a 31% lower risk of developing diabetes compared to those who only followed the diet. This means that approximately one in three individuals who could have developed diabetes avoided the disease thanks to these lifestyle changes.
Additionally, the group that made comprehensive changes lost an average of over 3.3 kilograms and reduced their waist circumference by 3.6 centimeters. In comparison, participants in the control group lost only 0.6 kilograms and 0.3 centimeters in waist size, respectively.
What is Type 2 Diabetes and Why Should We Fear It?
is a condition in which the body becomes ineffective at using insulin—the hormone responsible for regulating blood sugar levels. Unlike type 1 diabetes, which is a genetic condition typically manifesting in childhood, type 2 diabetes develops gradually and is closely linked to lifestyle factors.
Key risk factors include genetic predisposition, obesity, insufficient physical activity, and poor nutrition. The insidious nature of this disease lies in its ability to progress silently for a long time. When symptoms do appear—such as excessive thirst, constant fatigue, and frequent urination—the disease may have already caused significant harm to the body.
Elevated blood sugar levels over time act like a slow poison: they damage blood vessels, increasing the risk of heart attacks and strokes, can lead to eye problems including blindness, kidney damage, and complications with the feet. People with diabetes are forced to radically change their lives: adhering to a strict diet, taking daily medications, and undergoing regular medical check-ups.
The Scale of the Problem
The statistics are grim: according to the latest data, over 4.3 million people in the United Kingdom were living with diabetes in 2021-2022, and this number continues to rise steadily. Approximately 90% of all cases are attributed to type 2 diabetes, which typically develops in middle age against a backdrop of obesity.
Prevention is the Best Solution
The results of this study offer hope: type 2 diabetes can largely be prevented. The combination of the Mediterranean diet with moderate caloric reduction, regular , and professional support has proven to be extraordinarily effective. It doesn’t require heroic efforts—just consistent, sensible changes in daily life that can protect against serious chronic illness.
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