A study in Diabetes Care found that higher intakes of folate could help young adults lower their risk of developing diabetes later in life. The findings, based on dietary questionnaire data from 4,704 American adults (ages 18–30), suggest that people with more folate in their diets were up to 30% less likely to be diagnosed with diabetes during 30 years of follow-up. This association may be attributed to the B vitamin’s capacity to lower levels of homocysteine (a protein associated with diabetes risk), improve insulin sensitivity and tamp down inflammation. Adding these foods to your shopping cart can ensure you don’t skimp on folate.

  • chickpeas
  • lentils
  • edamame
  • sunflower seeds
  • wheat germ
  • spinach
  • collards
  • asparagus
  • avocado

See also: 5 Ways to Eat to Beat Diabetes