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Costco Basics for Your Low-Carb Kitchen

costco-wholesale-webCostco is known for its great selection of foods for every occasion. Whether you’re throwing a party or simply doing your weekly grocery shopping, you know you’ll find exactly what you need here. But what if you’re on a low-carb diet to control diabetes? How can you make the healthiest choices to prepare well-balanced meals? Not to worry: You’ll find many nutritious and great-tasting low-carbohydrate foods at your neighborhood Costco. Ready to make a shopping list of all your low-carb “must-haves?”

Low carb food listProtein Foods

Protein foods are important for good health, and they also make you feel full and satisfied. They contain little or no carbohydrate and should be included in every meal. If you buy fresh beef, pork, poultry, and seafood in large packages it will help stretch your food dollars. Depending on the size of your family, you can divide these foods into several bags and store these in the freezer until needed.

Be sure to include seafood at least two to three times a week. Salmon is especially rich in heart-healthy omega-3 fats.

Meat, Poultry, Seafood, and Eggs (No carbohydrates)

Beef  Pork  Poultry  Seafood
Fresh:

  • Ribeye
  • Top Sirloin
  • London Broil
  • Beef Stew Meat
Fresh:

  • Boneless Pork Loin
  • Sirloin Tip Roast
 Fresh:

  • Whole Chicken
  • Chicken Breasts
  • Chicken Thighs
  • Chicken Drumsticks
Fresh:

  • Farmed and Wild Salmon
  • Smoked Salmon
  • Halibut
  • Cod
  • Trout
  • Shrimp
Frozen:

  • Kirkland Organic Ground Beef Patties
  • Kirkland Lean Ground Beef Patties
 Prepared:

  • Kirkland Smoked Pulled Pork
 Frozen:

  • Kirkland Boneless Skinless Chicken Thighs
  • Kirkland Boneless Skinless Chicken Breasts
 Frozen:

  • Kirkland Wild Alaskan Sockeye Salmon
  • Kirkland Wild Alaskan Pacific Cod
  • Kirkland Wild Alaskan Mahi-Mahi
  • Kirkland Tail-On Raw Frozen Shrimp
  • Kirkland Cooked, Deveined Frozen Shrimp
 Prepared:

  • Rotisserie Whole Chicken
  • Rotisserie Chicken Breasts
Canned:

  • Bear and Wolf Wild-Caught Pink Alaskan Salmon

 

Eggs  Cheese (Less than 1 gram carbohydrate per ounce) Yogurt (7 grams carbohydrate per 6-oz serving)  Nuts and Nut Butters (3 grams net carbohydrate per ¼ cup nuts or 2 Tbsp nut butter) 
Fresh:

  • Kirkland Signature organic large brown eggs
Fresh:

  • Brie
  • Cheddar
  • Cream cheese
  • Feta
  • Gouda
  • Gruyere
  • Havarti
  • Mozzarella
  • Muenster
  • Swiss
Fresh:

  • Fage Plain 0% Fat Greek Yogurt
Nuts:

  • Almonds
  • Hazelnuts
  • Macadamias
  • Pecans
  • Walnuts
  Frozen:

  • Kirkland Shredded Mozzarella
  • Kirkland Cheddar Cheese Blend
  • Kirkland Mexican 4-cheese Blend
  • Precious String Cheese

 

 Nut Butters:

  • Kirkland Organic Natural Peanut Butter
  • Kirkland Almond Butter

 

Produce

Fruits and vegetables provide the important vitamins and minerals your body needs to be healthy. Their high fiber content helps keep you full. Be sure to include some of these with every meal.

Vegetables (2-5 grams net carbohydrate per cup) Fruits (7-14 grams net carbohydrate per cup)     
Fresh:Choose a wide variety of fresh and frozen vegetables from Costco’s large produce section. Limit the amount of corn, peas, and lima beans you eat since they have the highest carbohydrates levels. Most fruits are high in carbohydrates, but fresh berries contain less than 10 net grams per cup. Costco has a selection of seasonal fresh berries, as well as frozen berries that are available year round. Choose one of these as a sweet way to end your meal.    
 Frozen:

  • Kirkland Stir-Fry Vegetable Blend
  • Kirkland Normandy-Style Vegetable Blend
  • Byebee Organic Spinach
  • Byebee Organic Frozen Green Beans
Fresh:

  • Blackberries (7 grams net carbohydrate per cup)
  • Raspberries (7 grams net carbohydrate per cup)
  • Strawberries: (9 grams net carbohydrate per cup)
 Frozen:

  • Kirkland Nature’s Three Berries (14 grams net carbohydrate per cup)
  • Kirkland Frozen Strawberries (10 grams net carbohydrate per cup)
  • Pure Nature Frozen Organic blackberries (7 grams net carbohydrate per cup)

Oils and Condiments (0-2 grams net carbohydrate per serving)

Add oils and low-carbohydrate condiments to make foods taste richer and be more satisfying.

Kirkland Extra Virgin Olive Oil (no carbohydrates)

Kirkland Organic Extra Virgin Coconut oil (no carbohydrates)

Kirkland Balsamic Vinegar of Modena (2 grams carbohydrate per Tbsp)

Kirkland Kalamata Olives (1 gram carbohydrate per 4 olives)

Kirkland Signature Organic Salsa (2 grams net carbohydrate per 2 Tbsp)

Wholly Guacamole (1 gram net carbohydrate per 2 Tbsp)

Beverages (No carbohydrates)

Try to drink beverages that contain no carbohydrates. Water is your best bet, but if you want something with a little flavor, choose one of the following:

  • Kirkland Diet Green Tea
  • Zero-Calorie Vitamin Water
  • Sparkling Ice Flavored Spring Water

Learn how to choose the best olive oil here.

Visit cdiabetes.com/guide to get a free “Costco Diabetes and Heart-Healthy Shopping Guide” eBook.

Franziska Spritzler, RD, CDE (5 Articles)

Franziska Spritzler, RD CDE is a Registered Dietitian and Certified Diabetes Educator who believes in a Low-Carbohydrate Lifestyle. She has several published articles on the benefits of low carb diets in relation to Diabetes and has a blog called ’Low Carb Dietitian’ at www.lowcarbdietitian.com.

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