Health experts are advising a simple yet effective dietary change to help lower the risk of developing Type 2 diabetes—swapping sugary fruit juices for unsweetened tea or coffee.
Diabetes UK, a leading charity focused on diabetes prevention and management, suggests that avoiding sugary beverages like fruit juices can significantly reduce the risk of Type 2 diabetes. While fruit juices may appear healthy, many contain high levels of added sugars, and even natural juices still carry substantial amounts of fructose. Drinking unsweetened tea or coffee, on the other hand, provides a low-calorie alternative that doesn’t spike blood sugar levels.
“Fruit juices might seem like a healthier choice, but they can be packed with free sugars, which can lead to insulin resistance—a key factor in the development of Type 2 diabetes,” said a Diabetes UK spokesperson. “Switching to unsweetened tea or coffee can help manage blood sugar levels more effectively.”
In addition to reducing sugary drinks, the charity continues to encourage people to eat whole fruits like apples, berries, and grapes, as they contain fiber, which helps slow down the absorption of sugars. This is in contrast to fruit juices, where the lack of fiber can cause rapid spikes in blood sugar.
Alongside this beverage swap, experts stress the importance of maintaining a healthy weight to further decrease the risk of Type 2 diabetes. Even small weight reductions can have a positive impact. “Losing just 1 kilogram can make a significant difference in reducing your risk,” the charity said.
Waist size is another important indicator of diabetes risk. Excess fat around the abdomen can impair insulin function, leading to Type 2 diabetes. According to Diabetes UK, the recommended waist measurements are:
-
80cm (31.5 inches) for women
-
94cm (37 inches) for men
-
90cm (35 inches) for South Asian men
While some risk factors—such as family history or ethnic background—are beyond one’s control, making these dietary and lifestyle adjustments can go a long way in preventing Type 2 diabetes.
To avoid the temptation of sugary drinks, experts also suggest seeking low-calorie or sugar-free versions of popular beverages, ensuring that cravings are satisfied without increasing the risk of diabetes.
Related topics:
Sugary Drinks Linked to Gut Microbiome Alterations and Increased Diabetes Risk in Latino Populations
The Surprising Role of Saturated Fat and Sodium in Blood Sugar Management
American Diabetes Association Updates 2025 Standards of Care for Diabetes Management
