New research suggests that following a Mediterranean-style diet could help reduce the risk of Alzheimer’s and type 2 diabetes.
As the name implies, the Mediterranean diet is inspired by the traditional eating patterns of countries bordering the Mediterranean Sea, such as Greece, Italy, Morocco, Turkey, Cyprus, and Egypt. While each region has its own distinctive cuisine and culinary traditions, the core ingredients are similar: fresh, seasonal, plant-based whole foods take center stage, while meat and ultra-processed foods play a much smaller role.
Over the years, this way of eating has been associated with a wide range of health benefits. In 2023, for example, researchers from La Universidad Autónoma de Madrid and the Harvard T.H. Chan School of Public Health linked the diet to a 28 percent lower risk of dying from cancer.
In 2025, US News & World Report named the Mediterranean diet the best overall diet for health for the eighth consecutive year, praising its emphasis on nutrient-dense foods like fruits, vegetables, whole grains, beans, nuts, and olive oil.
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The Mediterranean diet and Alzheimer’s
A new study from Mass General Brigham, Harvard T.H. Chan School of Public Health, and the Broad Institute of MIT and Harvard suggests that the Mediterranean diet may help offset the risk of Alzheimer’s disease.
Published in Nature Medicine, the findings showed that even people with a higher genetic risk of developing Alzheimer’s, specifically those carrying the APOE4 gene variant, could lower their chances by following a Mediterranean-style diet. One copy of the APOE4 variant increases Alzheimer’s risk by three to four times; two copies raise it 12-fold.
“The Mediterranean diet focuses on diet quality rather than a single nutrient or food group,” notes the US News & World Report. “Numerous studies have shown that it reduces the risk of chronic health conditions … while promoting longevity and improving quality of life.”
Researchers analyzed long-term data from more than 4,000 women and nearly 1,500 men. However, one limitation of the study is that participants were all well-educated and of European ancestry.
“These findings suggest that dietary strategies, specifically the Mediterranean diet, could help reduce the risk of cognitive decline and stave off dementia by broadly influencing key metabolic pathways,” Liu said. “This recommendation applies broadly, but it may be even more important for individuals at a higher genetic risk, such as those carrying two copies of the APOE4 genetic variant.”
A lower risk of type 2 diabetes
Another new study, conducted by Harvard T.H. Chan School of Public Health and 23 universities in Spain, found that a Mediterranean diet combined with calorie reduction and exercise could lower the risk of type 2 diabetes by nearly a third.
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The study, published in the Annals of Internal Medicine, followed more than 4,700 adults aged 55 to 75 for six years. Participants who followed a Mediterranean diet cut about 600 calories per day, engaged in regular moderate exercise (like brisk walking), and received professional weight loss support reduced their diabetes risk by 31 percent.
Co-author Miguel Martínez-González, professor at the University of Navarra and adjunct professor of nutrition at Harvard T.H. Chan School, said: “In practical terms, adding calorie control and physical activity to the Mediterranean diet prevented around three out of every 100 people from developing diabetes—a clear, measurable benefit for public health.”
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Charlotte is a VegNews editor and writer based in sunny Southsea on England's southern coast.
