Skipping breakfast is associated with a 21% increase in type 2 diabetes risk. And the best breakfast is combination of low-saturated fat protein and low-glycemic-index carbohydrates.

Example: A western omelet with peppers, low-fat cheese and ham. Eating fruits is common at breakfast but not ideal-it contains too much sugar and may leave you hungry again within as little as an hour.

Other ways to avoid type 2 diabetes: Increase physical activity and intake of omega-3s and vitamin D.

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