A major study found that lifestyle modification-including losing 7% of body weight, exercising 150 minutes each week, and making dietary changes—was twice as effective (58%) as medicine (metformin, 31%) in preventing diabetes. Dietary changes included:

• choosing healthier carbs

• eating fewer calories/day

• being more active

• eating more vegetables and fruit compared to other food

• drinking lots of water

Whole grains have high fiber content, which can slow down how fast your blood sugar rises. Eating more whole grain products and less refined grain products may lower risk of diabetes by 35 to 38%, while eating refined products may increase this risk by 31%.23

Eat Less Refined Grains: Pasta, White Rice, White Bread, Donuts/Pastries

Eat More Whole Grains: Rolled Oats, Brown Rice, Whole Grain Breads, High Fiber Cereals

Eating at least 5 servings of nuts each week-such as peanuts, almonds, walnuts, or cashews, or a tablespoon of peanut butter-may reduce risk of developing diabetes by 27%! A serving of nuts (1 ounce) is about 200 calories.

1 ounce of nuts = ¼ cup ~ = small handful

Drink water instead of sugar-sweetened beverages? Even just one soda/day may increase the risk of developing diabetes by 31 to 83%. Artificial sweeteners may also elevate blood sugars and should be avoided.

The Mediterranean diet—and particularly, extra virgin olive oil and nuts—may be effective in reducing the onset of diabetes by up to 52%, compared to a low fat diet.