Mediterranean staples, like fish and whole-grain pasta, make great meals all year long.

RODALE NEWS, EMMAUS, PA—The health effects of the famed Mediterranean diet have been known for years, but findings from a new Spanish study may be the most dramatic proof to date. As published in the American Diabetes Association’s journal Diabetes Care, the researchers tested subjects from the PREDIMED study (a large nutrition-intervention trial for people with high cardiovascular risk) to see if the Mediterranean diet was able to reduce diabetes risk. After four years, the researchers found that the Mediterranean diet reduced diabetes incidence by a whopping 52 percent, compared to a more standard low-fat diet. What’s more, the decreased risk occurred regardless of calorie intake or physical activity level.

The best news is, it’s easy to enjoy Mediterranean diet recipes even in fall and winter, as the component foods are readily available year-round. The diet typically includes:

• a high consumption of vegetables, fruits, legumes, grains, nuts, and olive oil
• a moderate consumption of fish and (optional) wine
• a low consumption of red meat, processed meat, and whole-fat dairy

To keep the Mediterranean magic going through the fall and winter, simply build meals and snacks around cool-weather produce, including potatoes, fennel, onions, and mushrooms; seasonal fresh fruit, such as pears and apples; and dried fruits like raisins and figs.