Pistachio Nuts (1 Kernel) and English Pumpkin Seeds (1 Tbsp)

Keep the portion modest: measure a small handful of pistachios or pumpkin seeds rather than eating directly from the bag.

Choose plain, unsweetened, dry-roasted or raw seeds and pistachios; avoid honey-roasted, candied, or sugar-coated versions.

Eat them alongside a protein-rich food such as plain Greek yogurt, eggs, tofu, or cottage cheese to slow glucose absorption.

Pair the snack with high-fiber non-starchy vegetables such as cucumber, celery, bell peppers, or leafy greens.

Avoid combining the nuts or seeds with refined carbohydrate foods such as crackers, white bread, pretzels, or sweetened dried fruit.

Take a 10–15 minute easy walk after eating to help reduce the post-meal rise.