Add: Leafy greens. For every additional serving of spinach, kale, or chard you eat, you may lessen your likelihood by as much as 9%.   Add: Whole fruit. For every three servings, you may slash your diabetes risk by up to 18%.   Avoid: Juice. Consuming one serving a day may raise your odds by nearly 18%. Some varieties are rich in antioxidants, but if you’re at risk of diabetes, consider trading your daily glass of juice for whole fruit.