Malik Sammer Abbas

# **How to Prevent Diabetes: 10 Science-Backed Strategies**   Diabetes is a growing global health crisis, but the good news? **Type 2 diabetes is largely preventable** with lifestyle changes. Whether you’re at risk or just proactive about health, these **evidence-based tips** can help you avoid this chronic condition.   ## **1. Maintain a Healthy Weight**   Excess body fat, especially around the abdomen, increases **insulin resistance**—a key driver of diabetes. Studies show losing **5–10% of body weight** can cut diabetes risk by 50%. Focus on:   - **Balanced diets** (more veggies, lean proteins, whole grains).   - **Portion control** to avoid overeating.   ## **2. Choose Low-Glycemic Foods**   Foods with a **low glycemic index (GI)**—like oats, legumes, and non-starchy veggies—prevent blood sugar spikes. Swap refined carbs (white bread, sugary snacks) for:   - **Quinoa, brown rice, sweet potatoes**. ...