‘I’m a Doctor—These Are the Best Blood Sugar-Friendly Foods To Buy at Costco’
Good news: You don't have to give up carbs to keep your glucose levels in check
As a Lifestyle Medicine-certified family physician, Beth Motley, MD, sees many people who are living with prediabetes or diabetes and want to eat better to steady their blood sugar. The problem? There’s so much conflicting advice. That’s why we asked her to share her favorite blood sugar-friendly foods at Costco so that you can build healthy meals without spiking your blood glucose levels (or breaking the bank).
Carbs are not the enemy
Some people with high blood sugar who are watching their eating habits are told to avoid all carbohydrates. As a result, they end up unknowingly filling their carts with “low-carb” snacks that are really just processed junk. This approach does not address the real problem, Dr. Motley says.
Woman's World Answers
For most people, the issue isn’t sugar itself. It’s insulin resistance, when the body’s cells stop responding properly to insulin. “The best way to improve that isn’t by cutting out whole food groups, but by eating more of the right ones,” Dr. Motley explains. A diet centered on plant-based foods—including fruits, vegetables, beans and intact whole grains—helps the body use insulin more effectively and keeps blood sugar steady.
Fiber and protein are especially important, as they slow digestion of carbs and help blunt a post-meal blood sugar spike. “I follow this approach for my family and share it with my patients because it’s practical and it works,” Dr. Motley says. “Costco is actually one of my favorite places to shop because it has so many of these foods at great prices, often in bulk sizes that keep well in the freezer or pantry.”
8 blood sugar-friendly foods at Costco
Here, Dr. Motley shares the items she reaches for most often, including smart picks that deliver real health benefits in the long term.
Frozen blueberries
Costco often carries big bags of frozen blueberries, and the price point is much better than buying small cartons at the grocery store, notes Dr. Motley “They’re high in fiber, low on the glycemic index and packed with antioxidants that improve insulin sensitivity,” she adds. “I like having frozen on hand because you don’t feel selfish about eating the whole carton the way you might with fresh.”
Intact whole grains
“People often think about diabetes and immediately demonize all carbohydrates, but we don’t need to avoid intact whole grains,” Dr. Motley reveals. Grains like brown rice and quinoa provide complex carbohydrates and plenty of fiber. When we eat them in their natural form—not ground into flour—they cause only a gentle rise in blood sugar and help keep us feeling full longer, she adds. (Discover our favorite high-fiber foods for weight loss.)
“I also look to Costco for oats,” Dr. Motley says. “They usually have Quaker old-fashioned oatmeal and sometimes sprouted rolled oats.”
Sweet potatoes
Dr. Motley says sweet potatoes are another one of her go-to blood sugar-friendly foods at Costco. “They have more fiber, antioxidants and micronutrients like beta carotene than [starchy vegetables such as] white potatoes, and their glycemic load is lower, so they raise blood sugar more gradually,” she explains.
The problem isn’t the potato itself, she continues, but what we put on it or turn it into. “Once you load it with butter and sour cream or fry it into chips or French fries, you lose the benefits,” Dr. Motley says. “Costco sells sweet potatoes in bulk, which makes them affordable, and I’ve even seen 100 percent sweet-potato snack sticks [such as The Snack Yard Organic Sweet Potato Sticks] that contain nothing but organic sweet potatoes.”
Canned beans
“I like that Costco sells beans in big multi-packs, instead of having to buy them one at a time,” Dr. Motley says. “We use a lot of black beans and chickpeas.” What makes them a top blood sugar-friendly food? They’re full of fiber and plant protein, and having a case in the pantry makes it easy to put together meals quickly.
Tomato products
“The Kirkland diced tomatoes, tomato paste and tomato sauce are staples in my house,” Dr. Motley reveals. “They’re perfect for soups, which are low in calorie density and a good way to load up on vegetables and whole grains. I also buy Cento peeled tomatoes there.”
Tofu and edamame
“We buy a ton of tofu at Costco. It comes in four-packs for a great price,” says Dr. Motley. “I use it in stir-fries and curries, and it’s such an easy way to add plant protein. I also like their frozen edamame. The shelled kind is less work than the pods, especially for kids.” Dry-roasted edamame, such as The Only Bean Crunchy Roasted Edamame Beans, is another good option. They’re crunchy, high in protein and portable, she notes.
Soy foods like tofu and edamame provide both protein and fiber, and research consistently shows they’re safe and even protective. “In fact, studies have found that soy can lower the risk of breast and other female cancers,” Dr. Motley says. “That’s why I encourage people to substitute plant proteins like tofu, beans and lentils for meat whenever possible. Doing so improves insulin sensitivity, lowers blood sugar and cholesterol and supports overall health.”
Trail mix
“The snack aisle at Costco can be tricky, but one option I feel good about is the Nature’s Garden Organic Trail Mix,” says Dr. Motley. It’s made with just dried fruit, nuts and pumpkin seeds—real, whole foods that still have their fiber. “I’m careful with nuts since they’re calorie-dense, but they’re also filling and full of nutrients. Having the single-serve packs makes it easy to enjoy a reasonable portion and still get that satisfying crunch.”
A better spread
“One Costco product I was excited to find is Smash Foods Cherry Pomegranate Superfood Fruit Spread with chia seeds,” says Dr. Motley. What makes it a smart blood-sugar friendly food? It has no added sugar, and the chia adds fiber and omega-3s, she explains. “It looks and tastes like regular jelly, but it’s a healthier swap.”
Bonus: Costco blood sugar supplement
“I don’t recommend many supplements for blood sugar, but vitamin B12 is important,” notes Dr. Motley. “People who take metformin, the most common diabetes medication, are at risk for low B12. Costco sells Nature Made B12 in the form I prefer, cyanocobalamin, which is better absorbed. That’s the one I recommend, along with adapting a fully plant-based diet to manage diabetes.”
The bottom line on blood sugar-friendly foods
Eating to support healthy blood sugar doesn’t have to be complicated or restrictive. “When you fill your cart with real, plant-based foods—frozen fruit, whole grains, beans, soy and plenty of vegetables—you’re giving your body what it needs to become more sensitive to insulin and keep blood sugar steady,” Dr. Motley says. “Costco makes it easier to keep those foods on hand.”
Whatever blood sugar-friendly foods you choose, just be sure to keep an eye on portion size/serving sizes to make sure you’re not accidentally overindulging, which may elevate your glucose.
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