Diabetes Dietitian’s Top 4 Costco Foods
For individuals living with Type 1 diabetes or Type 2 diabetes, choosing the right foods can be a daily challenge
That’s why a trusted diabetes dietitian and certified diabetes educator has shared four favorite Costco finds that are easy to use, friendly to blood sugar levels, and dietitian-approved.
Whether someone is working with a T1D dietitian, a T2D dietitian, or simply seeking practical, reliable advice from a diabetes educator, these selections offer smart, convenient choices that support health goals without sacrificing flavor or ease of use.
1. Safe Catch Tuna
When it comes to high-protein, low-carb foods, Safe Catch Tuna is a standout. With 43 grams of protein per can, zero carbs, and nearly no fat, this option has minimal blood sugar impact, making it ideal for those managing either Type 1 or Type 2 diabetes.
What makes this brand unique is its commitment to safety—it’s the only tuna company that tests every fish for mercury. That’s crucial, as people living with diabetes should avoid the accumulation of heavy metals like mercury, which may increase inflammation and affect long-term health.
This tuna works great in salads, paired with avocado, or even enjoyed straight from the can.
2. Grape Tomatoes
These small but mighty tomatoes offer both flavor and function. Grape tomatoes are low in carbs, high in fiber, and have a minimal impact on blood sugar. Best of all, they count as a non-starchy vegetable—a food group any Type 1 diabetes dietitian or Type 2 diabetes dietitian will encourage including more often.
Their versatility makes them easy to love. Enjoy them raw in salads, roasted in the oven, or tossed into stir-fries and pasta dishes. They're a colorful, nutrient-rich way to add volume and fiber to meals without causing blood sugar spikes.
3. Kirkland Three Berry Blend
This frozen mix of raspberries, blackberries, and blueberries is a go-to recommendation from many diabetes educators. Each serving offers 5 grams of fiber, along with antioxidants and essential micronutrients. The fiber content supports more stable blood sugar levels while promoting digestive health.
Since the berries are frozen, they’re available year-round, adding both variety and convenience. This blend is perfect for smoothies, oatmeal, yogurt bowls, or as a topping on low-carb pancakes. According to both T1D dietitians and T2D dietitians, frozen fruit like this can be a smart way to diversify the diet without compromising on nutrition.
4. Riced Cauliflower
One of the most versatile items on the list, riced cauliflower is a great low-carb alternative to traditional rice. It contains virtually no carbohydrates, is high in fiber, and supports blood sugar management—making it a go-to recommendation from any Type 2 diabetes dietitian or Type 1 diabetes dietitian.
It’s quick and simple to prepare—just heat it in the microwave or sauté it in a pan. Use it for cauliflower fried rice, grain-free bowls, or as a base for stir-fry. It’s a favorite for many diabetes professionals due to its flexibility and low glycemic impact.
Why These Picks Matter
These Costco finds reflect the kind of realistic, sustainable advice a skilled diabetes dietitian and Certified Diabetes Educator would provide. Whether an individual is newly diagnosed or experienced in managing T1D or T2D, the right food choices make a big difference.
Each of these foods is:
- High in protein or fiber
- Low in carbs or has minimal blood sugar impact
- Convenient and versatile
- Recommended by any expert T1D dietitian or T2D dietitian
These simple additions to a weekly grocery list can support better blood sugar control, increase variety, and make healthy eating more approachable.
