With more than 101 million people living with diabetes and another 136 million in the prediabetes stage in India, the country continues to face a massive metabolic health crisis. According to theInternational Diabetes Federation, rising diabetes rates are also increasing healthcare costs, heart disease risk, and premature deaths across the population.

While genetics and lifestyle both play a role, experts say your daily diet remains one of the biggest factors influencing blood sugar control and long-term diabetes risk. Now, a large European clinical trial has revealed that three simple but sustainable dietary changes may reduce the risk of developing type 2 diabetes by as much as 31 per cent.

Also read:Can Anxiety Make You Bleed? THESE Symptoms Should Never Be Ignored

The Mediterranean diet focuses on whole, minimally processed foods such as fruits and vegetables, whole grains, nuts and seeds, olive oil, legumes, and lean proteins. This eating pattern is rich in fibre, antioxidants, and healthy fats that help lower chronic inflammation and improve insulin sensitivity. Better insulin sensitivity allows the body to regulate blood sugar more efficiently.

Research published in theAdvances in Nutritionjournal has also linked the Mediterranean diet to a lower risk of type 2 diabetes and heart disease.

The Mediterranean diet focuses on whole, minimally processed foods

The study participants reduced their calorie intake by approximately 600 calories per day under professional guidance. This was not an extreme crash diet, but a controlled reduction designed to support long-term weight management. Moderate calorie reduction helped participants achieve:

Researchers noted that dietary changes worked best when paired with structured lifestyle support and regular exercise. Participants were encouraged to include moderate physical activity such as:

These dietary and lifestyle modifications target several biological factors linked to diabetes development. Together, they help improve insulin sensitivity, reduce chronic inflammation, support gut health, promote healthy metabolism, and encourage sustainable weight loss.

A meta-analysis published inPLOS Onealso found that diets rich in whole grains and fibre are associated with better glucose control and a lower risk of type 2 diabetes.

Source: India Latest News, Breaking News Today, Top News Headlines | Times Now