Almonds (1 Almond), Brazil Nuts (100 G), Walnuts (1 Nut) and Pecan Nuts (100 G)

Reduce the serving size and eat nuts slowly; start with a measured portion such as 15–20 g rather than eating directly from a bag.

Avoid nuts as a stand-alone snack if they repeatedly raise your glucose; have them after a balanced meal rather than on an empty stomach.

Choose plain, raw or dry-roasted nuts without honey, sugar, sweet coatings, dried fruit, or chocolate, which can substantially increase the glucose response.

Pair a small nut portion with unsweetened Greek yogurt or a hard-boiled egg to make the snack more filling without adding rapidly absorbed carbohydrates.

Check whether a particular nut is driving the response by testing one type at a time on separate days, using the same portion and similar meal timing.

Consider factors that can amplify the response, including poor sleep, stress, illness, low activity, and unusually large portions; a short walk after eating may help reduce the rise.