10 Foods to Buy and NOT to buy at Whole Foods Market
Whole Foods Market, also known as “America’s Healthiest Grocery Store” is a great place to find a large selection of organic produce and specialty items. But, they do also carry a fair share of more processed products as well, typically with a hefty sticker price. To help you better navigate this higher-end grocery store, here is my compilation of 10 foods to buy and 10 foods not to buy when shopping at WF.
10 Foods to Buy at Whole Foods:
Eden Foods Sauerkraut
Aim to incorporate more fermented, probiotic (friendly bacteria that colonize our digestive systems) rich foods to help support immune and digestive health. Boost your intake with foods like sauerkraut, kimchi, kefir, brine cured olives, miso soup and tempeh. Whole Foods has a great selection to choose from, including this well priced sauerkraut by Eden Foods.
Organic Bok Choy
You can count on Whole Foods for good quality produce and their variety. They typically carry both regular and baby bok choy on their shelves and for good reason. Cruciferous vegetables like this one (from the Brassicaceae family of plants) are highly concentrated in vitamins, minerals and flavanoids. They are also full of fiber, providing good fuel for your intestinal bacteria.
365 Organic Ground Flax Seeds
WF has an impressive line of spices, herbs, seeds and nuts. Flax seeds are rich in fiber, protein and omega-3’s and support both heart and gut health. They have a very pleasant, almost nutty taste and are the perfect addition to smoothies, soups and salads, and can even be used as an egg replacement in baking (1 egg is equivalent to 1 TBSP ground flax + 3 TBSP water). Grinding flax can help maximize nutrient bioavailability, just store in the fridge to prevent oxidation.
Organic Culinary Herbs Blend by Happy Valley
Whole foods always has a nice selection of organic culinary herbs, which are nutrient packed and have antioxidant (phytochemicals), antimicrobial, and antiviral properties. They not only offer a host of health benefits, but they add tons fragrance and flavor to dishes. If you’re not already using herbs in the kitchen, start exploring with this herb blend of rosemary, thyme and marjoram.
365 Organic Frozen Berries
You can have year-round access to 365’s affordable, organic blueberries, blackberries and raspberries, packed with vitamins, minerals, fiber and antioxidants to name a few. Don’t be afraid of frozen produce, as they are picked at peak ripeness and tout all the nutritional benefits of fresh; plus, they have a long freezer life so you don’t have to worry about spoilage.
Tahini
Tahini is a paste from ground sesame, packed with essential vitamins and minerals, healthy polyunsaturated fats and essential amino acids (protein). It’s also an amazing plant-based source of calcium full of gut-healthy lignans. Use this versatile product to make salad dressings and hummus or simply drizzle on top of roasted veggies, quinoa, meat..anything, really! WF has a few options including their 365 brand, Once Again and Kevala.
CB’s Nuts Organic Roasted Pumpkin Seeds
Pumpkin seeds are nutritional powerhouses, packed with zinc, magnesium, manganese, and copper. They are also a nice source of protein, which can help keep blood sugar stable throughout the day. This product has a popcorn-like taste and crunch and is great for topping salads, roasted veggies, or just plain as an on the go snack.
Alter Eco Deep Dark Blackout Chocolate (85%)
Life is just better with chocolate. This brand is well priced, GF and delicious. Plus, dark chocolate contains cardio-protective flavanoids and polyphenols (antioxidants) and is rich in magnesium, manganese, copper and iron. Other favorites from this brand are the Deep Dark Sea Salt & Deep Dark Quinoa Crunch.
Nutiva Hemp Seed Oil
Whole foods has a great selection of cold-pressed omega-3 rich oils (check the refrigerated section near the supplements), including this hemp seed oil. With a slightly nutty flavor, it’s a great compliment to salads, veggies and sauces.
Vital Farms Organic, Grass Fed Eggs
Quality is important when selecting eggs. Pasture-raised eggs are actually more nutrient dense than conventional ones. The yolks have ~30% higher Vitamin A (as evidenced by the brighter orange color), more Vitamin E, Omega 3’s and Vitamin D. If you don’t have a local farmer/farmers market where you can access good quality, organic, pasture-raised eggs, these are a great choice.
10 Foods NOT to buy at Whole Foods:
‘Organic’ Processed Foods
It’s very easy to get caught up in the ‘Health Halo Effect’ at Whole Foods. Be mindful of products where the healthiness is overstated by a singular claim (Low Fat, Whole grain, Organic, Vegan, Non-GMO…). Just because it’s sold at WF doesn’t mean it’s healthy or that it’s even made with quality ingredients. Flip to those ingredient lists and do the detective work yourself.
Vegetable Oils
Soy, corn, safflower, canola are all processed seed oils that are high in omega 6 fatty acids (which in excess can be inflammatory). They are made via chemical solvents and acids and are highly susceptible to oxidation, which can cause rancidity and the formation of toxic compounds called free radicals and reactive oxygen species. Skip these oils and stick with coconut oil, avocado oil, sesame oil, ghee and extra virgin olive oil.
Gluten Free Snacks and Baked Goods
Many GF products require gums, stabalizers and other processed ingredients to try to achieve the consistency of gluten. If you do not tolerate gluten and are looking for a healthy snack, stick to whole food items that are naturally free from gluten (think dark chocolate, nuts, seeds, veggies, fruit).
Low Calorie Ice Cream
Ice cream isn’t supposed to be “low calorie” or contain sugar alcohols, gums and “natural flavors” (one of the most ambiguous “ingredients” on food labels). If you’re in the mood for ice cream, go ahead and enjoy some -- but make sure it’s the real deal. Van Leeuwen’s ice cream is a current favorite, carrying both regular and vegan options for those who can’t have dairy.
Non-Dairy Milk Alternatives
Most of the non-dairy milk sources on the shelves at WF are highly processed, contain questionable ingredients and don’t add much in the nutrition department. Seek out the select few brands that WF carries that don’t contain any binders or fillers (ex: MALK). You can also save some money by making your own, which is actually much easier than many realize.
WF Hot Bar
It’s disappointing that the hot bar at WF doesn’t provide better quality options at more reasonable prices. Most of the ingredients used are from their conventional produce and are doused in processed vegetable oils and other less than ideal ingredients. For the sticker price, you’re better off eating elsewhere.
Non-Organic, Processed Soy Products
Soy has been vilified in recent years, but there are some really wonderful health benefits from moderate consumption of organic, unprocessed, fermented forms of soy like tempeh, miso and natto. Good quality soy can help lower cholesterol and prevent cancer and osteoporosis. So cut out the overly processed soy products (ex: meat and dairy alternatives, soy isolates, soy oil) and stick to organic when possible to avoid pesticide exposure. WF’s carries Lightlife’s Organic Tempeh and South River Miso.
Granola
The majority of granola products on the shelves in WF are extremely expensive and packed with sugar, which is not a great way to start the day. Look for products with <6g sugar per serving (ex: 18 Rabbits Veritas Granola) or simply swap for your own combination of nuts, a little bit of dried fruit and some cinnamon.
Breakfast and Snack Bars
Though breakfast and snack bars are convenient, they tend to be extremely high in sugar and are often not sourced from the best ingredients. When choosing a bar, look for recognizable, whole food ingredients and keep an eye on sugar content; ideally, a snack will have good quality protein and fat as well, which will help keep you satisfied longer. Check out BuckWHAT! Cacao Noshes and Health Warrior Pumpkin Seeds Honey and Cacao Bars.
Low-Fat Yogurt
For those who tolerate dairy, stick to full fat yogurt, which is packed with calcium, protein, fat-soluble vitamins, probiotics and iodine. In order to get the benefits from those fat-soluble vitamins you need to consume the fat! Quality definitely counts, so aim for organic, grass-fed dairy, which contains higher levels of those fat-solubles and lower levels of pesticide residues (ex: Maple Hill Creamery 100% Grass-Fed Cows Whole Milk Plain Yogurt).