In the NFL and college football, a "prevent defense" often is used late in the game to prevent a long pass completion from an offensive squad that needs to score a touchdown with time running out.

But if it's not executed correctly, the only thing it prevents is your team from winning.

The same is true with your own "prevent defense" against Type 2 diabetes. Execute it correctly, and you'll defeat that disease. Mess it up, and you'll have to contend with the complications that come from chronic elevation of blood glucose levels.

You know that taking 10,000 steps a day and ditching added sugars and syrups, as well as highly processed foods and red meats (especially processed red meats) are essential parts of your defense.

But did you know that eating whole grains puts extra muscle in your lineup?

Researchers recently reported in the Journal of Nutrition that 100 percent whole grains — such as wheat, rye and oats — help block diabetes. Each half-ounce serving a day can lower your risk by 11 percent (for men) and 7 percent (for women).

And folks who ate a bit less than 2 ounces of these whole grains daily had the lowest risk of developing Type 2 diabetes.

Want an even stronger defense? Add fiber- and nutrient-rich broccoli, nuts (walnuts and pecans), and legumes. You'll also get fatty acids that protect your brain health.

Now there's a prevent defense that really works.