Mediterranean Diet May Reduce Type 2 Diabetes Risk More Than Previously Thought

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2 years ago

April 28, 2023

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Share on Pinterest New research finds that previous studies may have underestimated how effective the Mediterranean diet is for lowering your risk of type 2 diabetes. Davide Illini/StocksyThe risk of type 2 diabetes can be significantly reduced by eating a Mediterranean diet.In a first study of its kind, researchers developed a blood test to determine the impact of eating a Mediterranean diet on type 2 diabetes risk.This test identified a stronger link between the Mediterranean diet and a reduced risk of type 2 diabetes than previous tests, which were based on self-reporting.

The Mediterranean diet may reduce type 2 diabetes risk even more than previously thought.

Thats according to new evidence from researchers at the University of Cambridge, UK who have developed a novel blood test to determine the impact of eating a Mediterranean diet on type 2 diabetes risk.

This is the first study of its kind to use a blood test to measure levels of certain molecules and calculate a biomarker score in the blood. Previous research has been limited by self-reporting.

To compare the difference, the study authors also asked participants to self-report food consumed.

Researchers found that using the biomarker score identified a stronger link between the Mediterranean diet and reduced risk of type 2 diabetes than self-reporting.

This may suggest previous self-report-based studies may have underestimated the association between following a Mediterranean diet and type 2 diabetes risk.

The study ultimately examined the biomarker scores of 340,234 people living in eight European countries.

The study authors also note that more research is needed to confirm the new findings since it is currently unknown to what extent the biomarker score is specific to the Mediterranean diet. Nutrition experts agree that the Mediterranean diet is one of the healthiest

There are many reasons the Mediterranean diet keeps taking the top spot in the U.S. News and World Report annual ranking of best diets year after year.

Experts clearly agree it is one of the most sustainable eating patterns with significant health benefits, including helping to reduce the risk of type 2 diabetes and heart disease.

Kristin Kirkpatrick, MS, RDN, a nutritionist and the author of Skinny Liver, who was not involved in the study, says shes not surprised to see this study yield similar results that other studies on the Mediterranean have previously concluded, but what is interesting here is the addition of the link between measured adherence to the diet and health benefit.

Rahaf Al Bochi, RDN, LD Spokesperson for the Academy of Nutrition and Dietetics and owner of Olive Tree Nutrition LLC was also not involved in the study. She says this new research provides a promising association between adhering to a Mediterranean diet and reducing the risk for type 2 diabetes.

Al Bochi also echoes the researchers in saying that more research is required, especially since the sample size is based on only participants living in European countries. What makes the Mediterranean diet healthy?

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 and for good reason.

The Mediterranean diet emphasizes plenty of vegetables, fruits, whole grains, nuts, seeds, legumes, fish, herbs, and olive oil, with some meat, poultry, and dairy incorporated, says Al Bochi. This means it is rich in vitamins, minerals, antioxidants, and unsaturated fats that have been associated with health benefits, she explains.

Kirkpatrick agrees saying the diet is very high in nutrient density and contains many foods that, on their own, have been found to decrease mortality and reduce the risk of several chronic conditions. The diet also is limited in added sugars, refined grains, and saturated fats, explains Kirkpatrick.

The American Heart Association explains this Mediterranean-style of eating can help you achieve a healthy eating pattern which plays a big role in preventing heart disease and stroke and reducing risk factors such as obesity, diabetes, high cholesterol, and high blood pressure. How to successfully switch to a Mediterranean diet

Whether youre considering switching to a Mediterranean diet or you simply want to incorporate more foods in this category, health experts say there are a few simple tips to keep in mind that can help you make sustainable changes.Start slowly to begin

Take a baby steps approach, says Kirkpatrick. To do this, she suggests people may want to start with a particular area of their existing or current diet or eating habits.

For example, if you are used to utilizing high amounts of saturated fats, then limiting those and adding in more unsaturated fats like monounsaturated and polyunsaturated fats might help, she says. This looks like having nuts and seeds as snacks or utilizing more extra virgin olive oil in cooking, Kirkpatrick adds.

Al Bochi suggests shifting toward a more Mediterranean-style diet by adding an extra serving of vegetables and fruits to your current meals. Prioritize your primary protein

Kirkpatrick says you can also assess your primary protein sources and add some Mediterranean factors here, focusing more on beans, legumes, and fatty fish.

Al Bochi agrees, suggesting adding more plant-based proteins like beans, lentils, nuts and seeds to the menu.

The American Heart Association offers the following serving size tips for people who prefer eating meat:a piece of meat about the size of a deck of cardsone small chicken drumstick or thigh3/4 cup of fish, flaked2 thin slices of lean roast beef (sliced 3? x 3? x 1/4?)Focus on what to add rather than subtract

Focus on what you can add to your diet, instead of limit, says Al Bochi. Kirkpatrick says you cant go wrong with simply adding more fruits and vegetables into your existing diet.

She says this will be a step towards a more Mediterranean approach that can be maintained over time.

Al Bochi also suggests adding more Mediterranean foods to the diet by using olive oil as your main fat. Its a lifestyle, not a diet

While following a Mediterranean eating plan is about what you do and do not consume, Al Bochi says its important to keep in mind that it is more a lifestyle than a diet.

The Mediterranean diet is a lifestyle that encourages mindful eating, socializing over food, and adding daily movement, she says. The American Heart Association echoes this by saying diet isnt the only part of Mediterranean living thats important for heart health.

According to the AHA, its an eating pattern that is historically associated with lifestyles that include exercise and social activity.

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Liverpool football star Diogo Jota killed in car crash

Published

2 hours ago

July 4, 2025

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Liverpool football star Diogo Jota killed in car crash

Liverpool star Diogo Jota has died in a car crash.

The 28-year-old Portuguese forward died in the accident in the early hours of Thursday morning near Zamora, in northwestern Spain.

His brother, Andre Silva, was also killed in the crash on the Rias Bajas Highway (A-52) near Palacios de Sanabria, heading towards Benavente.

Follow the latest updates following Diogo Jota’s death

Jota and Silva were driving to Santander to catch a ferry back to England ahead of the start of Liverpool’s pre-season training on Monday, CNN Portugal reports.

The news outlet reports that Jota was advised against flying back to England due to recent surgery.

Police said the accident happened at 12.30am when the Lamborghini the pair were travelling in veered off the road.

“A vehicle left the road and everything indicates a tyre burst while overtaking,” the Guardia Civil in Zamora told Sky Sports News in a statement.

“As a result of the accident, the car caught fire and both people were killed. Pending the completion of forensic tests, one of the deceased has been identified as Diogo Jota, a Liverpool FC player, and his brother, Andre Felipe.”

A Spanish government source told the PA news agency that police were investigating the crash as “a possible speeding incident”.

Police added that no other vehicles were involved in the incident.

Pictures of the aftermath of the crash showed debris scattered along the side of the road, including what appeared to be charred parts of the vehicle.

It comes just 10 days after the player married his long-term girlfriend, Rute Cardoso.

He had three children.

The footballer, who played as a striker for Liverpool, began his career in his native Portugal and played at Atletico Madrid in Spain before moving to England.

He joined the Merseyside club from Wolverhampton Wanderers in 2020.

Jota played an important role throughout his five years with the Reds, including scoring six times in Liverpool’s recent Premier League-winning season.

He scored a total of 47 times in 123 matches for the club. He also played 49 times for the Portugal national side, scoring 14 times.

Silva, 25, played for Penafiel, a Portuguese second division club.

Teammates and football legends pay tribute

A statement issued by Liverpool FC said the club was “devastated” by their player’s death.

“The club have been informed the 28-year-old has passed away following a road traffic accident in Spain along with his brother, Andre,” the club said in a statement.

“Liverpool FC will be making no further comment at this time and request the privacy of Diogo and Andre’s family, friends, teammates and club staff is respected as they try to come to terms with an unimaginable loss.

“We will continue to provide them with our full support.”

The Portuguese football federation said it was “utterly devastated by the deaths”.

“Far beyond being an exceptional player, with nearly 50 caps for the national team, Diogo Jota was an extraordinary person, respected by all teammates and opponents, someone with a contagious joy and a reference within his own community.

“We have lost two champions. The passing of Diogo and Andre Silva represents irreparable losses for Portuguese Football, and we will do everything to honour their legacy daily.”

The Portugal and Spain women’s teams held a minute’s silence for Jota and Silva before their match in the Women’s Euros in Switzerland on Thursday evening.

It came after Liverpool’s manager Arne Slot said in a statement: “What can anyone say at a time like this when the shock and the pain is so incredibly raw? I wish I had the words but I know I do not.

“All I have are feelings that I know so many people will share about a person and a player we loved dearly and a family we care so much about.

“My first thoughts are not those of a football manager. They are of a father, a son, a brother and an uncle and they belong to the family of Diogo and Andre Silva who have experienced such an unimaginable loss.”

Jota’s former manager at Liverpool, Jurgen Klopp, offered his thoughts in a post on Instagram.

“This is a moment where I struggle! There must be a bigger purpose, but I can’t see it,” he said.

“I’m heartbroken to hear about the passing of Diogo and his brother Andre. Diogo was not only a fantastic player, but also a great friend, a loving and caring husband and father.

“We will miss you so much. All my prayers, thoughts and power to Rute, the kids, the family, the friends and everyone who loved them.”

Liverpool captain Virgil van Dijk posted on Instagram: “What a human being, what a player, but most importantly what an unbelievable family man.

“You mean so much to all of us and you always will!”

Cristiano Ronaldo, Jota’s captain in the national team, said: “It doesn’t make sense. Just now we were together in the National Team, just now you had gotten married.

“To your family, your wife, and your children, I send my condolences and wish them all the strength in the world.

“I know you will always be with them. Rest in Peace, Diogo and Andre. We will all miss you.”

Jota’s Liverpool teammates Darwin Nunez, Cody Gakpo and Dominik Szoboszlai have also paid tribute.

Szoboszlai wrote: “Words cannot describe how heartbroken and devastated we are… Your smile, your love for the game will never be forgotten.

“We will miss you so much, but you will stay with us forever, on and off the pitch.”

Jota’s former teammates Trent Alexander-Arnold, Sadio Mane, Roberto Firmino and Thiago Alcantara have also shared messages on social media.

Mane posted a picture of himself and Jota with heartbreak emojis.

It came as Liverpool legend Kenny Dalglish wrote on X: “You feel helpless, knowing there’s so little we can do to ease the pain for his wife of just two weeks, his three beautiful children.”

Liverpool legend Steven Gerrard shared an image of Jota on Instagram and wrote: “Condolences to his family and friends during this incredibly sad time.”

Liverpool owners Billy Hogan, John Henry and Tom Werner, who are part of the Fenway Sports Group, said: “This tragic situation and the reality of it is truly shocking, devastating and has left us numb with grief.”

Football icon Lionel Messi has also paid tribute, sharing an image of Jota on Instagram with the message “QEPD” – short for the Spanish phrase ‘que en paz descanse’, which translates to “may he rest in peace'”.

European football clubs such as Barcelona and AC Milan have also shared messages, along with basketball player LeBron James and tennis icon Rafael Nadal.

Meanwhile Liverpool FC have opened a physical and digital book of condolence for supporters and members of the public to sign.

The physical book is at the club’s stadium, in the Anfield Road Stand reception area until Sunday evening.

An avid video gamer, Jota also owned an eSports team and regularly streamed on Twitch.

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