Choosing whole grains rather than processed grains can make your RealAge 1.2 years younger if you are a man and 2.3 years younger if you are a woman.

One Big Bowl
In a study, the people who consumed five or more servings of white rice per week had a 17 percent higher risk of diabetes compared with the people who consumed less than a serving of the white stuff each month. And people who noshed on brown rice at least twice a week were far better off than those who rarely partook. The brown rice lovers had an 11 percent lower risk of diabetes

(Did you know? Brown rice can help make your bones stronger, too.)

All Grains Are Not Equal
Most Americans consume about 20 pounds of rice a year. So swapping a daily serving of white rice for an equal amount of brown rice would have a big impact on nutrition, adding more B vitamins, minerals, and fiber to diets. All of which may help lower diabetes risk. Most of the diabetes-fighting nutrients in brown rice live in the bran and germ layers -- two layers that are stripped from white rice during processing. Plus, easy-to-digest white rice can make your blood sugar and insulin levels spike. (Don't fall for these whole-grain label tricks.)

One-third of people who have diabetes don't even know it. See whether you could be one of them by taking the Type 2 Diabetes Health Assessment.