3. Brown Rice
It isn’t just whole foods in general that can prevent the development of diabetes, but brown rice, in particular, has been shown to have tangible benefits. A study involved at 200,000 participants found that replacing white rice with brown rice daily lowered the incidence of diabetes by 16%. Substances in whole rice can help diabetics avoid damage to nerve cells and blood vessels which is characteristic of this condition.
Those who want the full benefit of whole-grain rice should soak the grains overnight before cooking to release healthy compounds. In addition to the benefits to prediabetics and Type 2 diabetics, in particular, brown rice, like other whole grains, contains heart-healthy fiber, vitamins, and minerals.