New research from the University of Cambridge has found that following the Mediterranean diet can lower the risk of type 2 diabetes more than previously thought. The study, which is the first of its kind, used a biomarker score to determine the impact of eating a Mediterranean diet on type 2 diabetes risk. The biomarker score identified a stronger link between the Mediterranean diet and reduced risk of type 2 diabetes than previous studies, which were based on self-reporting. The researchers examined the biomarker scores of over 340,000 people living in eight European countries. However, more research is needed to confirm the new findings, as it is currently unknown to what extent the biomarker score is specific to the Mediterranean diet.
Experts agree that the Mediterranean diet is one of the most sustainable eating patterns with significant health benefits, including helping to reduce the risk of heart disease and stroke, obesity, diabetes, high cholesterol, and high blood pressure. The Mediterranean diet emphasizes vegetables, fruits, whole grains, nuts, seeds, legumes, fish, herbs, and olive oil, with some meat, poultry, and dairy incorporated. The American Heart Association has included the Mediterranean-style diet in their most recent update of an American Heart Association tool for evaluating heart health.
Health experts suggest starting slowly to begin incorporating the Mediterranean diet into your lifestyle. You can start by adding an extra serving of vegetables and fruits to your current meals or assessing your primary protein sources and focusing more on beans, legumes, and fatty fish. It's also important to prioritize mindful eating, socializing over food, and adding daily movement, as the Mediterranean diet is more of a lifestyle than a diet.