It is 2026, and, as every year, eating healthy and staying fit are among many of our New Year's resolutions. It is no longer about extreme dietary restrictions or expensive health routines. You can stay fit and keep your blood sugar in check by picking the right foods for your body. Backed by solid nutritional science and research, these could be some of the best diabetes-friendly foods you can have without breaking the bank. They are widely available, practical, prevent energy crashes, and maintain long-term metabolic health. Check out these everyday ingredients that not only fit your budget, but keep you healthy in the long run.
Eggs
Eggs remain one of the most reliable diabetes-friendly foods because they contain high-quality protein with almost no carbohydrates. While minimising glucose spikes, they control your blood sugar levels to some extent when eaten at breakfast. Eggs can help keep you full for hours and reduce unnecessary snacking. You can boil it, scramble it, make a sandwich or do whatever you want; you can prepare eggs in no time. When paired with fibre-rich foods, eggs improve post-meal glucose response. The best thing about eggs is their availability across the globe, whether you're in Asia, Europe or the Americas.
Lentils
Consumed primarily in Asia & Africa, lentils are a staple food for billions of Indians worldwide. It is an ideal and most economical option for treating chronic conditions like diabetes, obesity, or heart disease, thanks to its efficient blood sugar management. They are rich in soluble fibre and have adequate starch resistance, which leads to slow digestion and reduces post-meal glucose spike. Lentils are among the healthiest plant-based protein sources for vegans, supporting muscle health and providing long-lasting energy. Additionally, they are perfect for people with diabetes due to their low glycemic index. They are a great nutritional option that won't increase your monthly grocery budget, as you can store them and use them in soups, salads, and stews.
Steel-cut-oats
Processed foods are, in general, the enemy of your health. While you can't pick unprocessed foods, the best is to choose the least processed one. Steel-cut oats are less processed than instant or rolled oats. They digest more slowly and provide a more consistent energy source, making them ideal for many diabetes patients. Their high beta-glucan content helps maintain cholesterol levels and improve insulin sensitivity. They offer a prolonged feeling of fullness when merged with protein or healthy fats. As a result, blood sugar levels are sustained. Highly adaptable for preparing meals in large quantities, they are inexpensive and have minimal added sugar. source
Leafy Greens
Fibre-rich food is not only great for diabetes but also for people with heart problems, bowel syndrome, or anyone who is not fulfilling their fibre intake. Veggies like spinach and collard greens are perfect because they are high in antioxidants, magnesium, and fibre. Moreover, their low carbohydrate content improves insulin function. The slow absorption of glucose improves blood sugar regulation. So, if you are trying to lose weight and get fit sustainably, leafy greens are the way to go. The best part is that you don't have to spend much, and even freezing them won't affect their nutritional value.
Cabbage
You may not love it, but cabbage is one of the most underrated veggies for people with diabetes. It is inherently low in calories and carbohydrates. It offers a generous amount of fibre to regulate your blood sugar levels and promote stable digestion. This vegetable is closely linked to improved insulin sensitivity, supports gut health, and promotes overall metabolic balance. The good thing is its richness of Vitamin C and K, which boost immunity and alleviate inflammation. Like all the others on the list, it is also a budget-friendly option that can be stored for more extended periods and enjoyed with salads, soups, and sautéed dishes.
Apples
Apples are among the best fruit choices for people with diabetes, thanks to their balance of natural sweetness and fibre. They contain pectin, a soluble fibre that slows the absorption of sugar into the bloodstream. With controlled surge in blood sugar levels, you can manage your hunger for a long time without causing any energy dip. They provide healthy nutrients and help restrain your cravings for sugary foods. In general, Apple products are more affordable and available all year round. When enjoyed in moderation, they provide stable energy and improve cardiac health without affecting your energy.
Brown Rice
While you must generally avoid rice for improved blood sugar response, brown rice is considerably better than white rice. It is because of its high fibre content, which slows digestion. Though it is not low-carb, it is considered diabetes-friendly when consumed in moderation. You can pair it with veggies and protein to improve your blood sugar response. Brown rice is not a luxury item, and can be found in most grocery stores. It is affordable, culturally versatile, and easy to incorporate into balanced meals.
Why should you pick these foods?
While nothing can replace an appointment with a specialised endocrinologist and dietician, these foods are generally ideal for stable glucose regulation rather than quick blood sugar stimulation. Most of them are slow-digesting carbs and contain enough fibre to reduce insulin requirements and help prevent unusual sugar spikes or crashes. They are not only suitable for people with diabetes but, in general, lower inflammation and improve gut health, making them a healthy food choice. Unlike animal-based protein or processed food, they are not expensive, and you can add them to your diet for long-term diabetes management.
