The Best Snack at Costco for Metabolic Syndrome

Metabolic syndrome is not just one condition—it’s a group of them. A person with metabolic syndrome (aka insulin resistance syndrome) has three or more of the following: a larger waistline, high blood pressure, high blood sugar, high triglycerides or low “good” HDL cholesterol. About 1 in 3 adults in the U.S. deal with metabolic syndrome, which puts them at a higher risk for coronary heart disease, diabetes and stroke. Thankfully, making healthy lifestyle changes can be an effective treatment.

Chief among those changes: Adjusting your diet. “What you eat is important for managing metabolic syndrome because food and diet directly affect the risk factors for metabolic syndrome,” says Wan Na Chun, M.P.H., RD, owner of One Pot Wellness, based in Indianapolis. A healthy diet paired with regular exercise can help manage—and potentially reverse—the effects of metabolic syndrome, she explains.

If what you eat matters, then what kinds of foods are best to grab? There are a range of vegetables that dietitians encourage you to eat, and following an anti-inflammatory meal plan can also be helpful for treatment. But smaller choices, such as snacks, can also make a difference. So if you’re at a big store like Costco, how can you choose healthy snacks that help you manage metabolic syndrome? And which one is the best?

What to Look For in a Snack for Metabolic Syndrome

Blood-Sugar-Balancing Nutrients

Go for snacks high in fiber and healthy fats, says Chun. “Fiber-rich foods help regulate blood sugar and cholesterol levels, while healthy fats, such as those found in nuts and seeds, can improve heart health and provide sustained energy,” she explains.

Low in Added Sugar

Unfortunately, eating a diet high in added sugar and refined carbohydrates can worsen conditions associated with metabolic syndrome, Chun says. Research suggests that people who have metabolic syndrome would benefit from following evidenced-based diets, such as the Mediterranean diet and the DASH diet. Both of these diets include lean proteins and foods high in fiber and limit added sugar, refined carbohydrates and sodium.

Fresh Foods

In general, when looking for a snack for metabolic syndrome Chun says it’s best to “choose fresh, whole foods over processed options to best manage symptoms.” Some of the best snacks are likely the simplest ones you can think of: fruit, nuts, whole-grain toast with nut butter, or veggies with simple dips like guacamole, salsa or hummus.

The Best Snack at Costco for Metabolic Syndrome

So what is Chun’s favorite Costco snack of choice for metabolic syndrome? Reach for Good Foods Avocado Mash. “[It is] a great snack for managing metabolic syndrome due to its fiber content and healthy fats,” she explains.

Good Foods Avocado Mash is made from avocados, lemon juice, sea salt and black pepper. It comes in individual 2-ounce containers, perfect for packing in your lunch or keeping on hand for quick avocado toast. Here’s more about what makes it such a winning choice if you have metabolic syndrome.

It’s High in Fiber and Keeps You Full

Good Foods Avocado Mash contains 4 grams of fiber per 2-ounce container, making it a good source of the nutrient. “The fiber in avocados helps regulate blood sugar levels and promotes a feeling of fullness,” Chun says. The snack also has no added sugars, which is a benefit for blood sugar management.

It’s Versatile for a Variety of Snacks

No need to grab an avocado and wait for it to ripen. This Avocado Mash makes it easy to enjoy all of your favorite snack recipes without having to wait. “I love to spread it on whole-grain toast, as a topping for a salad or as a dip for whole-grain crackers,” says Chun. “For an added protein boost, I often mix [in] some Greek yogurt, which also adds probiotics for gut health,” she says.

Good Foods Avocado Mash also works well as a substitute for other condiments. Instead of mayonnaise in your sandwich, spread on this Avocado Mash instead. You could even use it to replace the mayonnaise in a tuna salad or as a dip for veggies or Air-Fryer Sweet Potato Chips.

The Bottom Line

Metabolic syndrome—also known as insulin resistance syndrome—is a group of conditions that can put a person at a high risk of developing chronic diseases such as coronary heart disease and diabetes. Thankfully, there are ways that you can combat these symptoms with some of the lifestyle choices you make on a daily basis. 

When it comes to snacks, your best option is to look for whole foods that include minimal ingredients. Next time you’re grocery shopping at Costco, snag a pack of Good Foods Avocado Mash, which is full of fiber, made with minimal ingredients and pairs well with a variety of yummy snacks.