Dr gundry you're in Costco now what are you doing here and the answer is you can actually find a lot of safe items but also a lot of really good items for you in a big box store like Costco so today I want to talk about the protein choices and the oil choices that you can find in Costco and what you should look for so first of all Costco has wild salmon they'll have it fresh in season and it will say wild Alaskan salmon and one of the tip offs is it's usually a lot darker
red color than Farm race salmon and it will usually say while ignore the organic that is farmed by definition they didn't follow the fish around to see if they were eating organically and they were fed organic grains corn and soybeans primarily number two most of the time Costco has frozen handy pieces of wild salmon you have to kind of sort around and look because they'd be much happier selling you frozen Atlantic salmon but stay away from that look for Alaskan salmon Alaskan salmon by law has to be caught wild that's not true of Canadian salmon
Norwegian salmon Scottish salmon look for Alaskan salmon and by the Frozen pieces is really handy also they have canned salmon and look again for canned wild salmon so lots of options for salmon what my wife and I do is we tend to wait for salmon season and then we buy several pieces of whole salmon and take it home cut it up into pieces we put it in Ziploc bags because as you've read in the new book gut check Ziploc doesn't have any Fates in the plastic and then we have it you know the rest of
the year next up canned sardines Costco often has really good canned sardines now can sardines are full like salmon of omega-3 fats longchain omega-3 fat fats and they're great source of protein but you're really looking for the omega-3 fats and interestingly enough you're looking for them for the little bones in the fish which are a great source of natural calcium not the calcium pills you're swallowing try to find them in water they're better for you in a lot of ways but if all you can find is olive oil make sure it says Olive oil not
packed in oil usually the ones that are packed in oil have soybean oil or cotton seed oil and these are nasty short chain Omega 6 fats that you really don't want so water preferably second choice olive oil and these Brands appear and disappear in Costco but in general most of my patients are very pleased with the sardines that you can buy at Costco canned tuna now can tuna just for the record usually comes from small tuna not from shashimi grade tuna they would not be that dumb small tuna are much lower if you will on
the food chain and they have not been acquiring heavy metals like Mercury for a much longer period of time than shashimi grade tuna so you're really quite safe with can tuna at Costco in fact some of the brands will say Mercury free or low mercury and you can trust that because again most of these Canon at Costco are small and grab yourself some cans they often go on sale you often have to buy you know six or 10 but that's when you want to buy them okay over in the cheese area Costco frequently has a
number of goat cheeses if cheeses are fermented then you're much safer in lowering the amount of a mischievous sugar molecule called new5 GC so you really want to go past the fresh goat cheese logs which are not fermented and instead look for goat cheeses feta cheeses that actually say the ingredient is goat read the label unfortunately in America many feta cheeses which should be go or cheap are actually made from cows mil so just look for the words goat or sheep lastly there are a number of sheep cheeses that are great for you you can
find peino from Italy you can find meningo from Spain and often there's a sampler of sheep cheeses from Spain into small wedges and it's a great way to experience some of these fantastic fermented cheese from sheep and from goats the Pudo from Italy is a fermented food and all the new 5gc from Italian Pudo is gone and it's in almost every Costco it's already pre-sliced it's really easy to use and it's a perfectly acceptable addition to your diet the same way Italian parmesan cheese parmesan red giano cheese is by far the cheapest you will find
at Costco and I actually buy our Italian regano cheese parmesan regano at Costco and it's go to say that it's got to say from Italy beware of cheeses that have Italian founding names but aren't from Italy same way with the Italian Meats the Italian salamis make sure it came from Italy Costco started carrying sliced Italian jerie with salamis and Pudo in a very convenient package that are actually from Italy and what's exciting about that is these are traditionally fermented sausages and the exciting news from gut check is that these sausages don't contain new 5gc and
they are loaded with postbiotic fermentation products like polyamines like spermine so they're actually pretty dog on good for you and they're at Costco now what about non meat proteins well there's actually plenty there for vegetarians and vegans hemp Parts you can get big bags of hemp parts that Costco hemp Parts have the benefit of being high in protein but also high in soluble fiber so it's a win-win and you can use hemp Parts in so many ways I find the easiest way is to just sprinkle them on salads sprinkle them on vegetables if you want
to throw it in a smoothie that's fine with me but hemp parts and they're really reasonable pistachios there are a number of pistachios that are available at Costco whether you want them peeled dry roasted salted in the Shell unsalted in the Shell they're readily available here's a word to the wise try to buy them in the Shell cracking open that shell and picking it out slows you down and it's true with any nut nuts are really good for you they contain a lot of protein but you'll eat a lot more if the work's been done
for you so just a word to the wise with pistachios and also with macadamia nuts macadamia nuts it's difficult to safely find raw macadamia nuts and if you do find them if they're in half they've probably gone rancid already that's why you see most macademia nuts have been already roasted and that's to stop them from going Ransom it's easy to find macadamia nuts at Costco word to the wise it's easy to gain weight eating macadamia nuts in fact if I have a skinny patient and I believe it or not see skinny patients who want to
gain weight my go-to snack is macadamia nuts and you can put on the weight with macadamia nuts walnuts Costco has both organic and regular walnuts should you spend the extra money well just remember that with most nuts the nut is never exposed to herbicides or insecticides because it's a contained in a nut and once you break open that nut the flesh will not have those herbicides in insecticides however in the interest of good agriculture if you can afford the organic please buy the organic but don't be afraid of nonorganic nuts for the most part and
I did mention macademia nuts be careful okay now how about oils well Costco is a pretty dog gone good place to find really good cold pressed organic olive oil but word to the wise you don't want to buy your organic cold pressed olive oil in those big plastic jugs two reasons number one it's in plastic but number two although it sounds like a good idea to buy your olive oil in bulk the minute you open the top on olive oil it starts going rancid and you won't use it up fast enough before it goes rancid
so the alternative is almost every Costco has an organic usually Italian olive oil that's in a Long Tall cylindrical bottle and it usually has a label of authenticity called Toscana I've actually been to the plant where it's made in Tuscany and it's true it has to come from the Tuscan region now sometimes they don't have that but there's a very similar one that comes from Spain and it's in a very similar bottle and it's also quite safe and a very high quality but just stay away from the big plastic bottles and you'll do yourself a
favor sesame oil you can usually find untoasted sesame oil but it's not in all Costco preferably once again look for sesame oil in a glass bottle it's time to head back to Costco to get our produce snacks and all sorts of other things first of all Costco is a great source for dried herbs and spices and the more you can get herbs and spices into your life the better off you are because herbs are one of the best easy to ous sources of polyphenols and polyphenols as you know feed your good gut buddies and also
are really important for protecting your mitochondria who make energy for you you can also find a great selection of olives at C Costco Costco believe it or not has organic rice cauliflower in the frozen food section they've got sesame seeds they've got sand peligrino but buy the ones in the glass bottles not the plastic bottles right next door if you like the flavored San peligrino in the can that's perfectly safe as well but please resist the urge to pick up san pelino in the plastic bottles avocados there's always avocados in Costco preferably look for the
organic variety but Costco is a great place to pick up avocados Costco is a great place to buy guacamole thankfully they have guacamole in individual serving containers that doesn't have any tomatoes and guess what tomatoes are not part part of guacamole that's somehow missed by most people but they have tomato free guacamole and it's great their pesto over in the refrigerator section usually next to the cheeses is some of the best pesto you can buy I'll tell you why number one it uses a type of Basil from the lagoria region of Italy by far loran
basil is the most flavorful the best source of polyphenols of any basil in the world and it's in the Costco pesto it also has pine nuts it also has parmesan cheese and the wonderful thing about it is you can buy it fresh and then you can put it in your freezer and just Tha off what you're going to need personally it's phenomenal on gundry MD sorghum spaghetti and that's how we use it most of the time in the produce area you can find organic shitake mushrooms you can find criminy mushrooms often particularly this time of
year you can find some really exotic mushrooms like Chantels they're vastly cheaper at Costco and well worth including in your really daily routine more and more we're seeing organic whole lettuce head heads that have still got their Roots attached they're fantastic as a salad kiwis are easy to obtain at Costco and Costco often has the golden kiwis and fun fact the golden kiwi has been shown to be the source of one of the best Prebiotic fibers to feed your good probiotics there is and there's some really cool golden kiwi studies in humans showing it PR
Moes got microbiome diversity so if you see them and they're in season by them speaking of in season pomegranates are a great buy at Costco in season often you'll see the pomegranate seeds in season you can find in season organic raspberries and blackberries and even cherries but word of warning look for where these produce came from there is nothing seasonal about a raspberry in February you'll see it at Costco but you'll see it came from Chile or Argentina or Uruguay that's not a seasonal produce oh it looks good and you go oh it's organic but
please we are not supposed to encounter fruit 365 days a year year and sadly I see it in my patients blood work when they're eating these wonderful fruits non seasonally but it's a great place to pick them up on a seasonal basis Costco has artichoke hearts and they also have whole artichokes they have pine nuts they have hemp hearts they have pistachios in multiple varieties whether you want them peeled or in the Shell my advice is please buy them in the shell and you can get them salted or unsalted but the key is if you
buy them in the Shell it will slow down your eating considerably it is far too easy and fun to eat handful after handful of peeled salted pistachios and not think about what you're eating on the other hand it's far more entertain painting to pour yourself out a bowl of inth shell pistachios and pop them open slowly and enjoy it really slows you down and you'll get the benefits of the pistachios Costco has great choice of walnuts both organic and non-organic why buy walnuts in a big bag from Costco rather than somewhere else well whenever you're
looking to buy nuts particularly shelled nuts you really want to go to a place that has a high turnover because these nuts will go rancid and good news Costco has a very high turnover if you've ever noticed and that's good for nuts CU you're going to get literally very fresh walnuts or pecans or pine nuts and you're not going to have to worry about the rancidity of these nuts and that's another really good reason to buy them at Costco now you can also find almonds at Costco but word to the wise almonds have a pretty
nasty lectin in the peel of almonds so even if it says organic almonds just put them back luckily most Costco stores have marona almonds marona almonds as you may know are peeled and in traditional cultures particularly in Spain and Portugal mothers teach their daughters how to soak and peel the skin off of the Almond because they've learned through generations that the peel is the problem so that's the safest of the almonds in Costco the Marone almonds but word to the wise if you've read gut check and you have an autoimmune disease or think you have
an autoimmune disease almonds are way up there on the nut that so many of my patients with autoimmune disease unfortunately react to and there's so many other better nuts speaking of which macademia nuts are a really great choice at Costco macadamia nuts are expensive if you want to gain weight macadamia nuts are the way to go but macadamia nuts have a really fantastic oil profile within them they're mostly an monounsaturated fat but they also have an Omega 7 fat that's almost impossible to find in any other nut so they should be included in your repertoire
next vinegars Costco has an amazing selection of vinegars and if you've read gut check you know that you want to get vinegars into your life whether it's balsamic vinegar whether it's apple cider vinegar whether it's red wine vinegar you name it vinegars are great for you make yourself the famous Dr gundry fake Coke buy some San pelino at Costco buy some balsamic vinegar at Costco pour some balsamic vinegar in your San pelino and make yourself a fake Coke balsamic vinegar any vinegar is a great source of acetic acid which is a short chain fatty acid
that is actually needed for your gut microbiome to make this all important short chain fatty acid called beate and you got to get vinegar to kind of supercharge the process next up most Costco have a pretty decent selection of greater than 72% chocolate either in bars or in other forms now it comes and goes you got to look for it but if it's there get it there finally Primal kitchen Caesar dressing is a pretty dog on good choice it's made by my friend Mark sisen Primal Kitchen in general are Safe products their avocado mayonnaise is
a safe product but try their Caesar dressing now there are a few snacks that could be used in moderation and I specify moderation for a reason so you'll see really good buys on on C chips you'll see really good buys on Terra root vegetable chips and yes they're pretty safe except people over eat them and I see this over and over again that I saw Dr gundry say that Tera root chips are safe that means I can have the entire bag I bought at Costco the afternoon no you can't you got to be really careful
because these are concentrated sources of carbohydrates and yes they don't have any lectin but they still have lots of easily digestible carbohydrates so the word is moderation and use these chips not to munch on but as a delivery device to get avocado into your mouth buy the guaca mlei in individual serving containers at Costco and use that chip only as a delivery device it'll slow you down and you'll get all the benefits of the guacamole as well thanks for watching but don't go anywhere the next episode of the Dr gundry podcast is waiting for you
now you are what you eat but you are what the thing you're eating at all Walmart care is industrial poultry Pork and Beef these are chock full of antibiotics round up and fed inflammatory feet
