Simple carbohydrates behave like sugars in the body’s digestion process. Foods with a high glycemic index can affect the body’s blood sugar level. Refined starches, like white breads, white rice, and white pastas can raise your risk of type 2 diabetes. Stick with whole grain versions of your favorite carb-filled foods. Also, studies showed that whole grain cereal was linked to a lower risk of developing type 2 diabetes.