Fresh fruits in your diet help protect you against diabetes. A 12% decrease in the incidence of the disease was seen in those who eat fruit daily, independent of other factors. No matter your age, sex, smoking habits, alcohol consumption, physical activity, BMI or family history of diabetes, for each whole fruit you eat per day, you can see a 12% decrease. Be sure to have whole fruits , particularly blueberries, grapes, and apples, in your daily diet. These can also help in reversing pre-diabetes.
Additionally, there are other foods that do not raise blood sugar and will decrease your odds of developing diabetes. These include avocados, fish, garlic, apple cider vinegar, leafy greens (kale spinach, chard), and chai seeds.