Preventing diabetes involves making several lifestyle and dietary changes. Here are 11 science-backed ways to reduce your risk: 1. **Manage your carb intake**: Focus on the quantity and quality of carbs. Choose high-fiber options like whole grains and non-starchy vegetables. 2. **Exercise regularly**: Activities like aerobic exercise, HIIT, and strength training can improve insulin sensitivity. Aim for at least 150 minutes of exercise per week. 3. **Drink water**: Replace sugary beverages with water to help manage blood sugar levels. 4. **Lose weight if needed**: Even a small amount of weight loss can significantly reduce your risk. 5. **Quit smoking**: Smoking increases the risk of diabetes, but quitting can lower it over time. 6. **Control portion sizes**: Eating smaller portions can help manage blood sugar and promote weight loss. 7. **Avoid sedentary behavior**: Reduce sitting time and incorporate more physical activity into your day. 8. **Eat more fiber**: Fiber helps keep blood sugar levels stable. Include both soluble and insoluble fiber in your diet. 9. **Ensure adequate vitamin D**: Maintain healthy vitamin D levels through diet, supplements, and sun exposure. 10. **Limit processed foods**: Focus on whole foods and reduce intake of highly processed items. 11. **Drink coffee or tea**: These beverages contain antioxidants that may help reduce diabetes risk. By adopting these habits, you can lower your chances of developing diabetes and improve your overall health.