It is validated by researchers: with this diet, we can reduce the risk of diabetes by up to 30%.
Diabetes is one of the most common chronic diseases in the world, particularly in France. More than 4 million French people are affected by it, and the number of patients has been steadily increasing for years. "We are facing a real epidemic," even estimates the French Federation of Diabetics . Fortunately, type 2 diabetes, the most common, can be prevented through a healthy lifestyle, a balanced diet, and regular physical activity.
One diet in particular has proven effective: the Mediterranean diet. Several studies have shown that people who follow it have a lower risk of developing type 2 diabetes. Research conducted by Harvard University researchers on 20,000 healthy women followed for 20 years concluded that those who followed the Mediterranean diet the most had a 30% lower risk of developing diabetes. Other studies, conducted on people who were healthy or at risk of developing diabetes, have also shown a reduced risk.
But a more recent study found that other lifestyle changes beyond the Mediterranean diet were even more effective than the diet alone. For six years, half of the participants—who were overweight or obese and had metabolic syndrome—followed only the Mediterranean diet. The other half followed the same diet, but also reduced their daily calorie intake, followed an exercise program, and received professional support.
The result: in the second group, the risk of developing type 2 diabetes was reduced by 31% compared to the first group. "Our study shows that modest, sustainable changes in diet and lifestyle could prevent millions of cases of this disease worldwide," said Professor Frank Hu, chair of the Department of Nutrition at Harvard and co-author of the study published on August 26, 2025, in a statement .
So to minimize your risk of type 2 diabetes, it's recommended to avoid smoking, exercise regularly, control your weight, cholesterol, and blood pressure, and, of course, eat a healthy diet, such as the Mediterranean diet. It consists of eating plenty of fruits and vegetables, olive oil, nuts, whole grains, fish, and lean meat. Conversely, you should avoid sugary drinks, saturated fats, processed meats, and alcohol.
L'Internaute
