Eat more of whole grains (like brown rice, oats, whole wheat products) to reduce your chances of developing type 2 diabetes by up to 30%.

According to the conclusions of the Nurses' Health Study, a daily intake of 5 grams of fiber from whole grain cereals reduces the chances of developing type 2 diabetes by around 30 percent. Researchers noted an improved insulin sensitivity and lower fasting insulin levels in people, especially obese and hyperinsulinemic people, who included more of whole grains in their diet.