### 13 Scientifically Backed Ways to Prevent Diabetes 1. **Avoid Sugary Foods and Refined Carbs**: These can spike blood sugar and insulin levels, leading to diabetes over time. 2. **Exercise Regularly**: Physical activity increases insulin sensitivity, helping to control blood sugar levels. 3. **Drink Water as Your Primary Beverage**: It helps avoid sugary drinks that increase diabetes risk. 4. **Lose Weight if You're Overweight**: Especially belly fat, which increases inflammation and insulin resistance. 5. **Quit Smoking**: Smoking is linked to a higher risk of diabetes. 6. **Follow a Low-Carb Diet**: This can help maintain healthy blood sugar and insulin levels. 7. **Control Portion Sizes**: Eating large portions can spike blood sugar and insulin levels. 8. **Avoid Sedentary Behavior**: Being inactive is linked to a higher risk of diabetes. 9. **Eat High-Fiber Foods**: Fiber helps control blood sugar and insulin levels. 10. **Optimize Vitamin D Levels**: Low levels are linked to a higher risk of diabetes. 11. **Minimize Processed Foods**: These are linked to various health issues, including diabetes. 12. **Drink Coffee or Tea**: Both have antioxidants that may help reduce diabetes risk. 13. **Consider Certain Herbs**: Curcumin and berberine can improve insulin sensitivity and lower blood sugar levels.