The chances of getting diabetes seem to be increasing every day. Due to the ongoing diabetes epidemic, it is paramount now more than ever to watch what you eat. Here is a list of 10 of the most potent anti-diabetes foods that can help keep this illness at bay, as explored on healthline.com.

• Brown rice

Because brown rice is a whole grain, it has a low glycemic index. It also contains essential nutrients such as fiber and magnesium.

• Apples

Apples contain several vitamins and minerals that help to keep diabetes in check. Experts say that apples contain a plant pigment known as quercetin and that this pigment promotes insulin secretion and simultaneously staves off insulin resistance. Apple skin contains more quercetin that its flesh so makes sure you eat everything.

• Berries

Berries are full of anti-inflammatory compounds and antioxidants that help to improve the overall health of patients suffering from diabetes.

• Yogurt

The Harvard School of Public Health conducted a study, which showed that consuming yogurt daily may slash the risk of getting Type 2 diabetes by up to 18%. Marina Chaparro, a certified diabetes educator, noted that yogurt, especially the Greek kind, is filled with protein that prevents large spikes in your blood sugar level and promotes satiety.

• Non-starchy vegetables

Vegetables such as beets, artichokes, and broccoli have a very low glycemic index and very little carbs, which makes them perfect for diabetic patients.

• Asparagus

Leafy green vegetables like asparagus contain high levels of antioxidants. These antioxidants promote blood sugar balance and help to reduce inflammation. The British Medical Journal published an analysis, which revealed that increasing the consumption of leafy green vegetables can reduce the risk of diabetes by up to 14%.

• Nuts and seeds

Nuts and seeds are rich in essential fatty acids. They have a low glycemic index, help to lower cholesterol levels, and improve heart health.

• Coffee

The European Journal of Clinical Nutrition published a study that revealed that those who consume more than one and a half cups of coffee regularly for up to a decade were 54 percent less likely to develop diabetes than non-drinkers.

• Tomatoes

Tomatoes contain high levels of lycopene, which may help to keep macular degeneration and cancer at bay. According to a study in the International Journal of Food Sciences and Nutrition, eating tomatoes may reduce the risk associated with cardiovascular diabetes.

• Citrus fruits

Grapefruits, oranges, and other citrus fruits are excellent sources of fiber. Experts suggest eating the fruits whole as opposed to juicing it seeing as juices were found to promote the risk of diabetes.

The rate of Type 2 diabetes continues to grow all over the globe. The World Health Organization identified sugary diets and obesity as the two main causes of diabetes. According to data from WHO, the rates of diabetes in adults across the globe increased by almost four, going from 108 million in 1980 to 422 million in 2014. The data also showed that in 2012, up to 1.5 million deaths across the globe were linked to the disease.