Lentils

Lentils deliver 8 grams of fiber per half-cooked cup, 18 grams per full cup, plus 9 grams of protein, costing $0.20 per serving. Resistant starch yields a 25% lower post-meal glucose spike than white rice, and each half cup offers 180 micrograms of folate (45% DV). Convenience is unmatched: microwave options like Lentiful mean 20-minute prep. For metabolic and gut health, lentils are the best entry point on this list.