To prevent diabetes, stick to foods that are low in fat, sugars, and sodium, says Jan Elsten, RD, a dietitian and certified diabetes educator at Indiana University Health Ball Memorial Hospital in Muncie. Make changes like filling up on nonstarchy veggies before reaching for the bread basket and replacing sweetened drinks with zero-calorie beverages such as diet soda, tea, lemonade with sugar substitute, or a refreshing glass of ice water. Because carbohydrates affect your glucose level faster than fats or protein, the amount of carbs you eat at each meal is an important factor to consider. Your body uses carbs as fuel, so avoiding them is not a good idea. To help with diabetes prevention, Elsten recommends including a consistent amount of carbs at each meal instead of overdoing it at one sitting. Healthier carbohydrate choices include whole grains, fruits, milk, and low- or nonfat yogurt. Soda and candy also contain carbs, but they have very little (if any) nutritional value, so think of them as an occasional treat — not an everyday occurrence.