My five favorite foods to buy at Costco (and five I avoid!)

Costco is a go-to for bulk shopping, but not everything in those massive aisles is a healthy choice. While the warehouse offers a variety of nutritious whole foods, it also stocks some products that are less than ideal for those aiming to maintain a nutritious diet free from processed chemical additives. Here’s a guide to my five favorite foods to buy at Costco, as well as 5 fake “healthy” foods that I recommend you avoid.

Five Great Foods to Buy at Costco:

1. Season Sardines in 100% Olive Oil

• These sardines are a powerhouse of omega-3 fatty acids, which are essential for heart and brain health. Packed in 100% olive oil, they also offer the benefits of healthy fats without any harmful additives. Sardines are also a great source of protein, calcium, and vitamin D, making them a versatile and nutritious pantry staple.

2. Kirkland Oven Browned Whole Turkey Breast

• This turkey breast is a fantastic lean protein option. With minimal processing and no unnecessary additives, it’s an excellent choice for sandwiches, salads, or as a standalone protein source. The convenience of this ready-to-eat turkey breast makes it a much healthier addition to your meals than turkey breast deli meat.

3. Organic Fresh or Frozen Berries

• Costco’s selection of organic fresh or frozen berries, including strawberries, blueberries, and raspberries, are nutrient-dense, antioxidant-rich, and naturally low in calories. These berries are perfect for snacking, adding to smoothies, or as a topping for yogurt and oatmeal. Buying organic berries is best. Non-organic berries tend to have a higher pesticide load because they are delicate, grow close to the ground, and are prone to pests and diseases, leading to the use of multiple pesticides.

4. Large Bag of Cut and Washed Broccoli

• Broccoli is a cruciferous vegetable loaded with vitamins, fiber, and cancer-fighting compounds. Costco’s large, pre-cut, and washed bags make it easy to incorporate this vegetable into your diet. Whether you steam it, roast it, or add it to stir-fries, it’s a convenient and healthy choice.

5. Pasture-Raised Eggs

• Pasture-raised eggs from Costco provide higher levels of omega-3 fatty acids, vitamins A and E, and more compared to conventional eggs. They’re a great source of high-quality protein and healthy fats, making them an excellent choice for breakfast, baking, or any meal.

The 5 Worst Foods to Buy at Costco:

1. Protein Powders

• While protein powders can be a convenient way to meet your protein needs, many options at Costco are loaded with artificial sweeteners, flavors, and other synthetic ingredients. Research has shown that artificial sweeteners can disrupt the gut microbiome, leading to imbalances that may contribute to metabolic disorders such as insulin resistance and obesity. Moreover, these additives can cause digestive issues and may have long-term health effects, including increased cravings for sweet foods.

2. Protein Bars

• Ditto. Protein bars are often marketed as healthy snacks, but many varieties are filled with artificial ingredients, sugars, and unhealthy fats. These bars might provide protein, but they come with a side of chemicals and empty calories. Regular consumption of artificial sweeteners and processed ingredients can negatively affect metabolic health, potentially leading to weight gain, and impaired glucose metabolism.

3. Artificially Sweetened Sports Drinks

• Sugar-free or "diet" drinks might seem like a good choice, but the artificial sweeteners used in these products can disrupt gut health by altering the composition of gut bacteria, which can lead to glucose intolerance and metabolic disturbances. Studies suggest that regular consumption of artificial sweeteners is linked to an increased risk of high blood pressure, elevated blood sugar, and unhealthy cholesterol levels. Our bodies need sugar while exercising. Why would we give it a processed, artificial substitute it doesn’t need?

4. Processed Meats with Additives

• Most pre-packaged meats, like certain deli meats or sausages, contain preservatives, nitrites and nitrates, corn syrup, artificial flavors, and processed “natural flavors” (which are not natural at all). These additives can increase the risk of heart disease and other health issues. Processed meats are also linked to negative changes in the gut microbiome, promoting inflammation and increasing the risk of chronic conditions such as colorectal cancer and cardiovascular disease.

5. “Healthy” Foods with Natural and Artificial Flavors

• Many products labeled as "healthy" are misleading. Items such as “organic” processed foods, flavored yogurts, snack bars, and some cereals often contain "natural" and artificial flavors. These additives are highly processed and can contain hidden chemicals. These may increase risk of  hormone imbalance, gut issues, obesity and type 2 diabetes.

Conclusion:

When shopping anywhere, it’s important to focus on whole, minimally processed foods to maintain a healthy diet. While there are plenty of nutritious options available, be mindful of products with artificial ingredients and misleading health claims, as these can negatively impact your metabolism and gut health. If you are curious to know what your specific optimal nutrition plan is, based on your genetics and metabolic testing results, I would love to work with you!