You can cut your risk of developing type 2 diabetes by as much as 14 percent by skipping the fatty foods and instead eating 2.5 servings of leafy green vegetables every day. That's the word from Barnard Medical Center, which reports that a plant-based vegan diet has been clinically proved to restore insulin function naturally.

Surprise! The No. 1 diet for weight loss is-ta dum! Going vegan. Follow this and you could lose 16 pounds in just six months.

Why are fatty foods so bad for us? The fat molecules or lipids in burgers, steaks, cheese and other fatty foods enter the cells. When that happens, glucose (blood sugar) can't get into those cells, which forces it to build up in the bloodstream. This is called insulin resistance and is the foundation of type 2 diabetes.

How can diet fix this? By giving up meat and dairy products for a vegan diet, you can naturally rebalance the fat stores and begin to repair insulin function. The four food groups of a plant-based vegan diet are vegetables, fruits, whole grains and legumes.

Here are five foods to get you started:
1. Water
Instead of oils, butter and margarine, use water or vegetable broth to cook vegetables. The veggies' natural flavors will be maintained without the added calories and fat.

2. Edamame
All beans fit into a plant-based diet, but one easy and tasty way to start is with edamame. Purchase it already shelled or pick it straight from the pod. They are packed with protein and fiber, which makes you feel full.

3. Nutritional yeast
Nutritional yeast has a strong nutty, cheesy flavor, which makes it a great cheese substitute. You can still enjoy pasta and pizza, but instead of adding meat and cheese, add fresh romaine and tomatoes to a mix of nutritional yeast, along with garlic powder, lemon juice and garbanzo beans.

4. Kale
Leafy greens, including kale, Swiss chard and fresh romaine, are packed with many nutrients--calcium, potassium, fiber, vitamins A, B, C and K, magnesium, iron and protein. Eat 2.5 daily servings and you can cut your risk of developing type 2 diabetes by as much as 14 percent.

5. Quinoa
This ancient grain cooks quickly and absorbs other flavors--be it sweet or savory. Eat it for dinner in place of beans or rice.

Yikes! One favorite food can raise your risk of developing type 2 diabetes by as much as 48 percent.