"Eating too much "sugar" or "carbs", does not cause diabetes, according to Toby Smithson, RD, a registered dietitian and certified diabetes educator and author of Diabetes Meal Planning and Nutrition for Dummies. Diabetes happens when you lose your ability to control the glucose that comes into your blood when you eat carbohydrates.

Focus on healthy carbohydrates, such as: Fruits. Vegetables. Whole grains. Legumes, such as beans and peas. Low-fat dairy products, such as milk and cheese. Avoid less healthy carbohydrates, such as foods or drinks with added fats, sugars and sodium.

Processed foods tend to be high in carbs, especially refined carbohydrates, while also being very low in vitamins, minerals and fiber—giving carbs a bad rap. But choosing fewer processed carb foods and paying attention to how much you are eating can make a big difference in your blood sugar and overall health.