Boiled Egg (1 Large) and Almonds (1 Almond)

Reduce the almond portion to a small handful (about 15–20 almonds) and avoid eating them with sweetened drinks, dried fruit, or other carbohydrate-rich foods.

Keep the boiled egg plain; avoid sugary sauces, sweet chutneys, honey-based dressings, or refined-cracker sides that can raise the meal’s glucose response.

Add non-starchy vegetables such as cucumber, leafy greens, broccoli, or bell peppers to increase volume and fiber without adding a large carbohydrate load.

If you need a more filling snack, pair the egg and almonds with plain unsweetened Greek yogurt or a small serving of chickpeas rather than bread, cereal, or juice.

Eat slowly and consider having the snack after, rather than before, a balanced meal; a 10–15 minute easy walk afterward may also help blunt the rise.

Check almond ingredients and serving size: flavored, honey-roasted, or coated almonds can contain added sugars and starches, and larger portions can still produce a higher response.