According to the Harvard School for Public Health, the US is experiencing a Type II diabetes epidemic. About 20% of people over age 65 have diabetes and another 41 million have "pre-diabetes." Diabetes causes blindness, kidney failure, nerve damage, circulation problems, and increases the risk of heart disease. The National Center for Health Statistics cited diabetes as the sixth leading cause of death in the U.S. in 2002.

Type II diabetes occurs gradually. Excess weight, lack of exercise and poor diet make it increasingly hard for the body to make enough insulin or properly use the insulin it makes. Blood sugar levels soar as a result. Eventually the body’s insulin production breaks down, leading to diabetes.

Type II diabetes is highly preventable. A blood test can reveal the elevated blood sugar levels signaling pre-diabetes. Then, lifestyle changes can help prevent full-blown diabetes. A healthy, high-fiber diet with an emphasis on whole grains is crucial to preventing diabetes.

For healthy blood sugar levels, the American Diabetes Association recommends choosing high-fiber and whole grain foods over processed carbohydrates. Carbohydrates to avoid include white bread, white rice, mashed potatoes, donuts, bagels, and many breakfast cereals. Whole grains such as whole wheat, brown rice, most beans and nuts, and whole grain cereals have a low glycemic index—they put less stress on your body’s insulin production than processed carbohydrates such as white flour.

According to the Mayo Clinic, the way to manage diabetes is the same way to prevent it. They recommend avoiding processed carbohydrates and choosing whole grain, high- fiber foods, along with a healthy diet full of fruits and vegetables, and moderate exercise. If you have diabetes, consult with your doctor about a complete management program.