7 Best Anti-Inflammatory Snacks from Costco for Better Blood Sugar, According to a Dietitian
This box store may be the place to buy toilet paper, but you’re going to want to stock up on these satisfying, insulin-leveling snacks, too.
Reviewed by Dietitian Emily Lachtrupp, M.S., RD
If you're not a Costco convert yet, what are you waiting for? Honestly, where else can you get your car gassed up and tires changed while you have your eyes examined after grabbing a chicken Caesar salad for lunch? And that's even before you shop the aisles of the warehouse.
To say you're missing out would be an understatement. But I'm not here to convince you any further, I promise. As a nutrition expert, I'm here to share the hidden snack gems you'll find in the aisles that can not only lower inflammation, but also help manage blood sugar—whether you are living with diabetes or are just looking to keep blood sugar levels stable. Here's what to look for in a snack, and the ones I recommend you snag at Costco (they're all steals!).
What To Look For in an Anti-Inflammatory Snack to Lower Blood Sugar
Let's start with a quick refresher: Inflammation is your body's protective response to an injury or infection. While acute (short-term) inflammation can be a good thing—it's telling your body to slow down and heal—long-term, or chronic, inflammation is just the opposite. It can cause damage to your body over time and lead to conditions such as heart disease, diabetes and some cancers. You can read more about the differences in acute versus chronic inflammation here.
Now, if you already have diabetes (or prediabetes), it's even more important to be on the lookout for snacks that not only help stabilize your blood sugar but may also help keep inflammation under control. Keep these tips in mind so you can add the best options for your dietary needs to your cart. Your snack picks ideally will have (per serving):
Less than 200 calories
No more than 2 grams of saturated fat
Two carbohydrate servings or less (fewer than 30 grams of carbohydrates)
360 milligrams or less of sodium
3 or more grams of fiber, to keep you fuller for longer and support gut health
4 grams or less of added sugars
Antioxidants and omega-3 fatty acids, which can help lower inflammation
Plenty of protein (ideally 7 grams or more), which helps keep you full and can help lessen blood sugar spikes
While not every snack choice will check all these boxes, choosing items that meet two or more of them is a great step in the right direction for lowering inflammation while managing your blood sugar.
7 Best Anti-Inflammatory Snacks from Costco for Diabetes
1. Ready-to-Drink Protein Shakes
Portable and convenient, protein shakes are a great option to keep on hand when you need a more substantial snack, but don't have time to prepare something. But not all protein shakes are created equal. You're going to want to put on your glasses and flip around the container to ensure you're choosing one that doesn't have a day's worth of added sugars in it (many do). Thankfully, Costcos across the U.S. stock Orgain's Plant-Based Protein + Superfood Shakes that pack 20 grams of protein for just 140 calories and 0 grams of sugar (they're sweetened with monk fruit and stevia). Plus, they're a good source of dietary fiber at 11% of your Daily Value, which may increase your satiety. While you can purchase these shakes at your local market, they're at least $2 cheaper per container, on average, when you get them in bulk at Costco. (That means you're actually saving about $30-plus in the long run. Cha-ching!)
2. Low-Sugar Greek Yogurt
Greek yogurt is an excellent snack addition to a diabetes diet that may help lower inflammation. Yes, let me repeat that again, in case you've heard conflicting messages about dairy and inflammation: dairy foods, like Greek yogurt, do not cause inflammation. In fact, a 2018 study published in the Journal of Nutrition found that fermented dairy products, like yogurt, may actually boost gut health and provide protection against inflammation (remember, a majority of your immune system is found in your gastrointestinal tract). Of course, if you're intolerant to dairy or have a milk allergy, then move on to one of my other picks.
Costco has a variety of yogurt options that are low in sugar and high in satiating protein. The Dannon Oikos Triple Zero Blended Greek Yogurt is available nationwide and packs 15 grams of protein, 6 grams of dietary fiber and 0 grams of added sugars for just 110 calories and one serving of carbohydrates (13 to 14 grams depending on the flavor) per container. You can score an 18-pack for just 93 cents per container; at many markets that cost is $1.49.
Read More: Does Dairy Cause Inflammation? Here's What a Dietitian Says.
3. Plant-Based Snack Bars
Snack bars are a great option for a between-meal bite, and there's an endless variety of bars lining the aisles at Costco. It's certainly fun to try the samples of these bars, but like protein shakes, they're not all created equal. Some bars have as much added sugar as a candy bar—and sometimes more. Plus, they can carry a high price tag and often don't offer much bang for your nutritional buck either. I recommend looking for plant-based bars (read: ones with nuts and seeds) that are made with minimal added sugars and also contain fiber and some protein. Opting for plant-based bars made with natural ingredients like nuts allows you to reap research-supported anti-inflammatory benefits, as well, per the journal Nutrients.
Costco always has a variety of Kind bars on hand, and let me just say, they truly are kind to your diet plan! At just $1.24 per bar (which is, on average, 60 cents cheaper than what they retail for at your local market), you get a good-for-you bar with 5 grams of protein, 16 grams of carbohydrates, 7 grams of fiber and just 4 grams of added sugars for only 180 calories.
4. Nuts
Unless you have a nut allergy, the benefits of adding this crunchy snack to your diet are endless. Most nuts in their natural state contain few (if any) carbohydrates, and they all pack a decent amount of protein, fiber and healthy fats. The nut aisle at Costco is one word: epic! From unsalted and raw to roasted and salted to sugared and spiced, there's a flavor combo for everyone. My advice: Go straight for the Kirkland Signature brand. It has a variety of raw and unsalted nut choices for a fraction of the price you'd pay at your local grocery store (a 1-ounce serving of Kirkland Signature Walnuts is just 21 cents).
While pistachios, almonds and peanuts all have their benefits, one of the best nuts you can include in your anti-inflammatory snack regimen to lower blood sugar is, in fact, walnuts. Why? Because they're the only nut that provides a significant amount of omega-3 fatty acids (specifically, about 2.5 grams per ounce of alpha-linolenic acid). Remember, that's the type of good fat that may reduce inflammation. Findings from a 2020 randomized controlled trial, published in the Journal of the American College of Cardiology, indicate that people in their 60s and 70s who regularly consumed walnuts had reduced inflammation, a factor associated with a lower risk of heart disease, compared to those who did not eat walnuts. Even if you don't fall into this life stage, walnuts are a great addition to a diabetes diet thanks to their stellar nutrient profile. A 1-ounce serving provides 4 grams of carbohydrates and protein, along with 2 grams of dietary fiber, all of which can help you stay full and provide sustained energy throughout the day.
5. Dried Fruits
Yes, you can eat dried fruit if you're living with diabetes (you can read more on what nutrition experts advise about that here). In fact, Sunsweet prunes, which are now sold under the Kirkland empire, fit well in both a diabetes diet and anti-inflammatory eating plan. A 2017 study published in Nutrients showed that the nutrients prunes contain, like dietary fiber, vitamin K, boron, copper, magnesium, manganese and polyphenols, work together to positively impact bone health and provide anti-inflammatory properties.
Plus, prunes are an excellent option for people monitoring their blood sugar, thanks to their fiber content of 3 grams per serving. Although they contain no added sugars and are lower in naturally occurring sugars with a glycemic index of 29, I recommend eating them alongside other foods that contain protein and/or fat (like those walnuts) to keep your blood sugar stable.
6. Bean-Based Crisps
Craving something crunchy that's not, you know, potato chips? Then consider trying out one of the bean-based crisps that Costco stocks. Harvest Snaps and Hippeas are two better-for-you crunchy snacks that are made from pea protein and chickpeas, meaning they pack more nutrition per bite than their potato chip counterparts. I'm not saying to count these options as a serving of produce, but they certainly can fit into your anti-inflammatory eating plan on occasion while keeping your blood sugar in check. The Baked Green Pea Snacks from Harvest Snaps are a good source of both protein and fiber (they contain 6 grams of protein and 4 grams of fiber in a 1-ounce serving) and have a mere 16 grams of carbohydrates. Since they have the dynamic duo of protein and fiber that will help keep your blood sugar level, they can be a great choice when you need a salty, crunchy fix. And compared to the vending-machine bag of chips that can cost $1.25, you can tote a serving in your reusable bag for just 53 cents from Costco.
7. Cereal
Last, but certainly not least, is cereal. It's a mainstay in kitchens across America for good reason. Many cereals, like good old-fashioned Cheerios that you'll find at Costco, are fortified with nutrients adults and kids alike need in their daily diets. Recently, the Food and Drug Administration even approved legislation that allows manufacturers to increase the level of vitamin D fortification in cereals and breakfast bars—since most Americans aren't getting enough of this nutrient. Vitamin D plays a vital role in immune health, and research published in Frontiers in Endocrinology shows a promising link between vitamin D supplementation and reduced inflammation. It's also important for people living with diabetes to consume foods that offer this under-consumed nutrient. Adequate intake has been linked to improved insulin levels.
That said, there's now an alternative to classic cereals to consider. Costco is known to have the inside scoop on trending products, and one of them is the low-carb option Catalina Crunch. While I'll admit, it wasn't my favorite (thank you, Costco, for your money-back satisfaction policy), it does have a loyal following. One bowl (before milk) packs 14 grams of carbohydrates and 11 grams of protein, as well as 9 grams of fiber and 0 grams of sugar. (It contains natural sweeteners like stevia and monk fruit.) It's no wonder fans of this brand are snacking on it right out of the bag. You should know, though, that unlike traditional cereal options that are fortified with vitamins and minerals, Catalina Crunch is not. So, it really comes down to your personal dietary needs.
So yes, cereal can be a good snack. And no, it does not have to be a big brand name, unless you prefer it. Snacking on a bowl of the classic yellow-box O's with ½ cup of skim milk still packs 4 grams of filling fiber, 9 grams of protein, 35 grams of carbohydrates and more than 25% of the Daily Value for vitamin D in just 190 calories, making it a satisfying choice to keep your blood sugar steady.
The Bottom Line
Costco is a gold mine when it comes to smart snacking choices (in addition to multiple other things.) If you're looking to stock your pantry with anti-inflammatory snacks that bode well for your blood sugar, then consider paying the $80 membership fee. You'll reap the benefits of the deals they deliver on everything from protein shakes to yogurt to nuts and dried fruits and, yes, toilet paper too. Seriously, is there anything you can't find at Costco?
Read Next: I'm a Food Editor & These Are the 12 Items I Always Buy at Costco
Originally appeared: EatingWell.com, September 2023
Read the original article on Eating Well.
