If current trends continue, one in three adults in the United States could have diabetes by 2050, according to the U.S. Centers for Disease Control and Prevention. That’s a scary statistic. But luckily we do know a thing or two about how to avoid the disease. And the preventative measures are actually pretty straightforward, doable, and sustainable. Here, I’ve rounded up six research-backed eating strategies that will help you ward off type 2 diabetes. Combine them with an active lifestyle, and you’ll be well on your way to remaining diabetes-free.

Eat breakfast (seriously)
You’ve heard it time and again, and it’s true. Breakfast really is the most important meal of the day. Here’s another reason to fuel up in the a.m.: A meta-analysis published in Public Health Nutrition that involved more than 100,000 participants found that people who skipped breakfast had a 15% to 21% increased risk of getting a type 2 diabetes diagnosis, compared to individuals who ate breakfast regularly.

Of course, not all morning meals are created equal. To best manage your weight, regulate your blood glucose and insulin levels, and get the right mix of nutrients, I advise eating a balanced breakfast that contains there five components: vegetables, lean protein, good fat, a small portion of healthy carbs, and herbs and spices. That could mean throwing together a veggie, herb, and avocado omelet, paired with fresh fruit, for example. Or you could whip up a smoothie made with kale, pea protein powder, almond butter, frozen berries, ginger, and cinnamon.

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