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Global Desk One in 10 Americans have diabetes, most of them type 2. The Centers for Disease Control and Prevention (CDC) says type 2 diabetes makes up the majority of all diabetes cases. But many cases can actually be prevented. The CDC points out that lifestyle changes like better diet and exercise can stop type 2 diabetes from developing. A new study found three daily habits can cut diabetes risk by 31%. The study was published in the Annals of Internal Medicine and found that a mix of three simple habits helped people reduce their risk and even lose weight. Researchers studied nearly 5,000 people in Europe. The data came from the PREDIMED-Plus clinical trial — the largest nutrition and lifestyle trial in Europe. Participants were aged 55–75, overweight, and had metabolic syndrome. None had type 2 diabetes when the study began. The group was split into two — an intervention group and a control group. The intervention group made lifestyle changes. The control group only followed a Mediterranean diet without restrictions. The intervention group followed three key habits:A Mediterranean dietAte 600 fewer calories a dayDid moderate physical activity regularlyThey also got professional weight-loss supportThe control group only followed a Mediterranean diet. They didn’t reduce calories, get exercise guidance, or receive any coaching. After six years, the intervention group had a 31% lower diabetes risk. They also lost an average of 7.3 pounds, while the control group lost just 1.3 pounds. Waist sizes also improved. The intervention group reduced their waist by 3.6 cm, compared to 0.3 cm in the control group. Mediterranean diet benefitsThe Mediterranean diet itself helps reduce diabetes risk. It’s high in fiber, healthy fats, and polyphenols — all good for protecting overall health, as per Jessica Cording, RD, CDN. It’s also low in sugar and processed food. Cording said, “It’s typically low in saturated fat, sugar, and ultra-processed foods, which have been linked to disease risk”, as stated by Women’s Health. It also cuts down on carbs and sugar. Dr. Mir Ali said, “That’s helpful not only for diabetes, but for helping patients lose weight.” What counts as “moderate physical activity”?It includes simple, steady exercises. Things like brisk walking, strength training, and balance exercises count. It means exercise that raises your heart rate but doesn’t leave you breathless. Live EventsHow to cut 600 calories safelyEveryone’s calorie needs are different. Jessica Cording said it depends on age, activity level, and goals. Start small and reduce extra calories. Cording explained, “Explore where excess calories may be coming from and take small steps to reduce there.” Example: Cut down sugary drinks. She advised switching to smaller sizes or drinking them less oftenAdding more protein, healthy fat, and fiber can help you stay full longer and avoid overeating. Use the NIH Body Weight Planner for help. The National Institutes of Health has an online tool to calculate calorie needs for your goals. Why these 3 habits work togetherDiabetes prevention needs a full approach. Dr. Mir Ali said, “All of these things help direct the body toward reducing insulin secretion and burning fat, which can reduce the risk of diabetes”, as stated by Women’s Health. Experts agree this combo is the best plan. Albert Matheny, RD, CSCS, called these three habits “the ideal scenario” for reducing diabetes risk. The Mediterranean diet and calorie control also help blood sugar. Keri Gans, RD, said, “A Mediterranean-style diet offers plenty of fiber, healthy fats, and other nutrients that may help control blood sugar.” Even a small weight loss helps a lot. Gans added that “even a modest weight loss of 5 to 7 percent of body weight may significantly reduce the risk of developing type 2 diabetes”, as per the report by Women’s Health. Exercise is a key part of the formula. Gans said physical activity “helps lower blood glucose levels and improves how your body uses insulin.” Three small daily habits — Mediterranean diet, cutting 600 calories, and moderate exercise — can make a big difference. Together, they can lower your type 2 diabetes risk by up to 31%, support weight loss, and boost overall health. FAQsQ1. What are the 3 daily habits that can lower diabetes risk by 31%?Eating a Mediterranean diet, cutting about 600 calories a day, and doing regular moderate exercise can lower type 2 diabetes risk by 31%, according to a study in Annals of Internal Medicine.Q2. How does the Mediterranean diet help prevent type 2 diabetes?The Mediterranean diet is rich in fiber, healthy fats, and low in sugar, which helps control blood sugar, support weight loss, and reduce diabetes risk.Add as a Reliable and Trusted News Source Add Now! (You can now subscribe to our Economic Times WhatsApp channel) Read More News onhow to control DiabetesMediterranean diettype 2 diabetes preventiondiabetes risk reductionhealthy lifestyle habitsDiabetes tips (Catch all the US News, UK News, Canada News, International Breaking News Events, and Latest News Updates on The Economic Times.) 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