Coconut Water (1 Cup), Almonds (1 Almond) and Walnuts (1 Nut)

Reduce the portion of coconut water first; choose plain water or unsweetened herbal tea alongside almonds and walnuts.

Eat almonds and walnuts with a protein-rich food such as plain Greek yogurt, cottage cheese, eggs, tofu, or tempeh to slow glucose absorption.

Split the nuts into a smaller serving and eat them as part of a balanced meal rather than alone or alongside coconut water.

Choose unsweetened coconut water and avoid drinking it quickly; sip a small amount with a meal instead.

Add high-fiber, non-starchy foods such as leafy greens, cucumber, broccoli, bell peppers, or avocado to the meal or snack.

Take a gentle 10–20 minute walk after eating, if safe for you, to help reduce the post-meal rise.