Almonds (1 Almond) and Apples (1 Small (2 1/2 Inches Dia) (Approx 4 Per Lb))

Reduce the apple portion to a small apple or half a large apple, and keep almonds to a measured small handful rather than eating directly from the bag.

Choose a firmer, less-ripe apple and eat it whole with the peel instead of drinking apple juice, smoothies, or applesauce.

Pair the apple with a protein-rich option such as plain unsweetened Greek yogurt, cottage cheese, or an egg; avoid sweetened yogurt or honey.

Have almonds and apple as part of a balanced meal rather than alone when you are very hungry, especially if your prior meal was high in refined carbohydrates.

Take a 10–20 minute easy walk after eating to help reduce the post-meal rise.

Check whether the spike is driven by the combination or portion: try almonds alone and apple alone on different days, using the same serving sizes and timing.