12 Diabetes Prevention Tips Backed by Medical Experts

10. Skip sugary drinks—choose water and smart alternatives

Sugary beverages raise blood sugar quickly and add calories without filling you up, making them a top target for diabetes prevention. Medical experts advise replacing sodas, packaged juices, and sweetened drinks with water, plain tea, or lightly spiced unsweetened chai. If you miss flavor, try infused water with cucumber, mint, or a slice of citrus, or enjoy unsweetened iced green tea. For cultural dishes where sweet drinks are traditional, reduce portion size and share rather than finish a full glass. Artificially sweetened beverages are an alternative for some people, but discuss long-term options with your clinician because evidence and preferences vary. Carrying a reusable water bottle and setting reminders to sip can improve hydration and reduce the impulse to reach for a sweet drink. Cutting back on sugary beverages is one of the quickest diet adjustments to lower overall daily sugar and calorie intake.