High-fiber foods not only help regulate digestion, but they also help keep insulin levels in check. In a study, men who ate high-fiber cereal experienced lower peak insulin levels than men who consumed low-fiber cereal. Insulin control is an important part of type 2 diabetes prevention.

Aim to include in your diet at least 25 grams of fiber each day. You can do this by eating high-fiber foods such as whole grains, broccoli, and dried peas. Fiber is the indigestible part of fruits, vegetables, and whole grains that helps you to feel full and regulates digestion. It helps control blood sugar levels by slowing absorption in the digestive tract. In a study, a group of men with hyperinsulinemia, a condition that indicates insulin resistance and an increased risk of developing type 2 diabetes, did not experience the same insulin spike with high-fiber cereal as they did when they had eaten low-fiber cereal. Future studies will help determine if a high-fiber diet can help people with pre-diabetes to control, and possibly reverse, insulin resistance.