For people at risk of type 2 diabetes, strong evidence shows that lifestyle changes substantially lower the chance of developing it. Key steps include regular physical activity, reducing sugary drinks and ultra-processed foods, eating more fibre and whole foods, achieving modest weight loss if needed, and prioritising sleep.
Structured prevention programmes in several countries have helped people with prediabetes reduce their risk, and in some cases medication may be considered alongside lifestyle measures.
Type 1 diabetes is an autoimmune condition and cannot currently be prevented or caused by diet or lifestyle. If you have a family history or other risk factors for type 2, ask your doctor about screening and what prevention support is available where you live. Small, sustained changes tend to work better than short-term drastic ones.