A clinical trial has shown that the combination of a low-calorie Mediterranean diet and physical exercise acts as a protective factor against type 2 diabetes in overweight people. This study, cited by EFE Health, with the participation of approximately 200 specialists and an investment of 15 million euros, focused on the prevention of this chronic disease that affects health and quality of life. Published in the Annals of Internal Medicine, the PREDIMED study (named for PREVENTION with a Mediterranean Diet) followed more than 4,740 individuals between 55 and 75 years of age, with no history of cardiovascular disease or diabetes, assigning them to programs with different dietary and physical activity approaches. For this study, an intensive regimen was introduced that combined a low-calorie, high-fiber Mediterranean diet with vigorous physical activity, seeking to maximize weight loss and thus reduce the risk of diabetes. Revealing Results: After six years of follow-up, participants in the intensive program showed positive results, such as greater adherence to the diet, increased physical activity, and weight reduction. Furthermore, there was a decrease in the need for glucose control medications.

The absolute risk of developing diabetes among participants in the intensive program was 9.5%, compared to 12% in the group that followed the initial guidelines, demonstrating a 31% reduction in new cases of diabetes.

The findings suggest that the components of the Mediterranean diet and physical exercise are not only compatible but also act synergistically to combat type 2 diabetes. This combination could be a viable and sustainable strategy for the long-term prevention of cardiometabolic diseases.

Other benefits of the Mediterranean diet

In addition to being recognized as an intangible cultural heritage of humanity by UNESCO,The Mediterranean diet offers numerous health benefits. Among them are:

This diet also helps control weight, reduces inflammation, and may slow the progression of diseases such as Alzheimer's. It also contributes to a better quality of life by promoting a healthy lifestyle based on social interaction and physical activity.

How to Measure Effectiveness

The effectiveness of the Mediterranean diet and daily exercise can be measured through different methods and tools that assess changes in body composition, physical activity levels, and overall health.

1. Monitoring Intensity and Frequency

Monitoring heart rate during exercise allows you to determine if it remains within the target zones for moderate or vigorous intensity, according to age and fitness level, using heart rate monitors or subjective methods such as perceived exertion.

2. Physical Activity Log

Keeping a workout log or using technological devices, such as fitness trackers or smartwatches, helps record steps, duration, distance, and intensity of daily activities, allowing for comparative evaluation over time.

3. Goals and Scores

Using validated questionnaires, such as the IPAQ, allows you to categorize physical activity levels as low, moderate, or high, based on objective criteria such as weekly METs/minutes and the number of active days.

4. Physiological Changes

Improvements in aerobic capacity, muscle strength, and endurance can be measured using specific fitness tests, such as endurance, muscle strength, and cardiovascular capacity tests.