As a family physician certified in lifestyle medicine, Beth Motley, MDsees many people with prediabetes or diabetes who want to eat better to balance their blood sugar. The problem? There is so much conflicting advice out there. That’s why we asked her to share her favorite blood sugar-friendly foods at Costco so you can cook healthy meals without spiking your blood sugar (or breaking the bank).
Carbohydrates 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 unknowingly fill their carts with “low carb” snacks that are really just processed junk. This method does not solve the real problem, says Dr. Motley.
For many people, the problem isn’t the sugar itself. This is insulin resistance, when the body’s cells stop responding properly to insulin. “The best way to improve this is not to cut out whole food groups, but to eat more of the right ones,” explains Dr. Motley. A diet centered on plant-based foods, including fruits, vegetables, beans, and whole grains, helps the body use insulin more effectively and. maintains a constant blood sugar level.
Fiber and protein are especially important because they slow down the digestion of carbohydrates and help reduce the spike in blood sugar after a meal. “I take this approach to my family and share it with my patients because it’s practical and it works,” says Dr. Motley. “Costco is actually one of my favorite places to shop because it has so many of these foods at great prices, often in large 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 the smart ones that yield real health benefits in the long run.
Frozen blueberries
Costco often carries large bags of frozen blueberries, and the price is much better than buying small boxes at the grocery store, notes Dr. Motley. “They are high in fiber, low glycemic index and packed with antioxidants that improve insulin sensitivity, she adds. – I like having frozen on hand because you don’t feel selfish eating the whole box like you would eating fresh.
Whole grain intact
“People often think of diabetes and immediately demonize all carbohydrates, but we don’t need to avoid whole grains,” reveals Dr. Motley. 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 raise blood sugar only slightly and help us feel fuller longer, she adds. (Discover our favorite high fiber foods for weight loss.)
“I also look for oats at Costco,” says Dr. Motley. “They usually have Quaker Old Fashioned Oatmeal and sometimes sprouted oats.
Sweet potatoes
Dr. Motley says sweet potatoes are another of her favorite 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 gradually,” she explains.
The problem isn’t the potato itself, she continues, but what we put on it or turn into it. “When you put butter and sour cream on it or fry chips or French fries, you lose the benefits,” says Dr. Motley. Costco sells sweet potatoes in bulk, so they’re affordable, and I’ve even seen 100 percent sweet potato snacks [such as The Snack Yard Organic Sweet Potato Sticks] which contain nothing but organic sweet potatoes.
Canned beans
“I like that Costco sells beans in bulk instead of buying them individually,” says Dr. Motley. “We use a lot of black beans and chickpeas. What makes them the best blood sugar-friendly food? They’re packed with fiber and plant-based protein, and with a case in the pantry, it’s easy to whip up a quick meal.”
Tomato products
“Kirkland diced tomatoes, tomato paste and tomato sauce are staples in my house,” reveals Dr. Motley. “They’re great for soups, they’re low in calories and a good way to fill up on veggies and whole grains. I also buy peeled Cento tomatoes there.”
Tofu and edamame
“We buy a ton of tofu from Costco. It comes in a four-pack at a great price,” says Dr. Motley. “I use it in stir-fries and curries, it’s such an easy way to add plant-based protein. I also love their frozen edamame. The shelled kind have smaller pods than pods, especially for kids.” Dry-roasted edamame, e.g The only crunchy beans, roasted Edamame beansis another good choice. She notes that they are crunchy, high in protein and portable.
Soy foods like tofu and edamame contain both protein and fiber, and studies consistently show that they are safe and even safe. “In fact, studies have shown that soy can reduce the risk of breast and other cancers in women,” says Dr. Motley. “That’s why I encourage people to replace meat with plant-based proteins like tofu, beans, and lentils whenever possible. It improves insulin sensitivity, lowers blood sugar and cholesterol, and supports overall health.”
Trail mix
“The snack aisle at Costco can be challenging, but one option that makes me feel good is this A mixture of natural garden organic paths” says Dr. Motley. It’s made with only dried fruit, nuts, and pumpkin seeds—real, whole foods that still have fiber. “I’m careful with nuts because they’re high in calories, but they’re also filling and full of nutrients. With single-serve packages, you can easily enjoy a healthy portion and still be satisfied.
Better spread
“We are happy to have discovered one Costco product Smash Foods Cherry Pomegranate Superfood Fruit Spread with chia seeds,” says Dr. Motley. What makes this 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 a lot of blood sugar supplements, but vitamin B12 is important,” notes Dr. Motley. “People who take metformin, a common diabetes drug, 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 a whole plant-based diet for diabetes.”
Bottom line on blood sugar friendly foods
Eating to maintain healthy blood sugar levels doesn’t have to be complicated or restrictive. “When you fill your basket with real plant-based foods—frozen fruit, whole grains, beans, soy, and lots of vegetables—you’re giving your body what it needs to become more insulin sensitive and keep your blood sugar stable,” says Dr. Motley. Costco makes it easy to keep these foods on hand.
Whatever blood sugar-friendly food you choose, just watch the portion/portion size to make sure you don’t accidentally overdo it, which can spike your blood glucose.
More ways to balance blood sugar and manage diabetes:
5 Aldi thinks this week is perfect for diabetes-friendly food and better blood sugar levels
Not just type 1 or type 2: What every woman should know about the 8 types of diabetes
Best Weight Loss Supplements for Diabetes: Expert-Backed Tips to Burn Fat Naturally
This content is not a substitute for professional medical advice or diagnosis. Always consult your doctor before starting any treatment plan.