The Mediterranean diet is hailed by doctors and scientists for its menu of fruit, vegetables and wholegrains that has been shown to protect from a host of diseases.
Now scientists say they've found a way to boost its effects.
Specifically, Spanish and US researchers discovered it is most effective when combined with regular exercise, remaining in a calorie deficit and getting professional weight loss advice.
The scientists, who tracked almost 5,000 obese adults, found the combination could slash the risk of type 2 diabetes by almost a third.
Professor Miguel Martínez-González, a nutrition expert from the University of Navarra and study co-author said the three lifestyle changes demonstrated a 'clear and measurable benefit for public health'.
Professor Frank Hu, an expert in nutrition and epidemiology, and study co-author added: 'We are facing a global epidemic of diabetes.
'With the highest level evidence, our study shows that modest, sustained change in diet and lifestyle could prevent millions of cases of this disease worldwide.'
In the study, published in the Annals of Internal Medicine, researchers split the 4,746 participants—all of whom were overweight or obese—into two groups.
Whilst all participants were free from type 2 diabetes at the start of the trial, they all had metabolic syndrome—a group of health problems that increases the risk of type 2 diabetes or conditions that affect the heart and blood vessels.
Half adhered to the Mediterranean diet and also reduced their calories by around 600 a day, engaged in moderate physical exercise and received professional weight loss coaching.
The other half simply followed the Mediterranean diet plan.
Over a follow-up of six years, the scientists found those who supplemented the diet with additional healthy lifestyle changes had a 31 per cent lower risk of developing type 2 diabetes, compared to those in the control group.
Volunteers who adhered to the lifestyle changes also lost over 3.3kg and dropped 3.6cm off their waist size.
By comparison, those in the control group lost 0.6kg and 0.3cm off their midsection.
Type 2 diabetes occurs when the body doesn't make enough the hormone insulin, which is needed to bring down blood sugar levels.
Genetics, lifestyle factors such as the amount of exercise a person does, diet and obesity all play a role in causing the condition.
Having high blood sugar levels over time can cause heart attacks and strokes, as well as problems with the eyes, kidneys and feet.
Sufferers may need to overhaul their diet, take daily medication and have regular check-ups.
Symptoms of the condition, which is diagnosed with a blood test, include excessive thirst, tiredness and needing to urinate more often. But many people have no signs.
Almost 4.3million people were living with diabetes in 2021/22, according to the latest figures for the UK, and numbers continue to climb.
Approximately 90 per cent of diabetes cases are type 2 diabetes, which is linked with obesity and is typically diagnosed in middle age, rather than type 1 diabetes, a genetic condition usually identified early in life.
