Mixed Seeds (100 G) and Almonds (1 Almond)

Keep the portion modest: try about 20–25 g (a small handful) of almonds and mixed seeds at one time.

Choose plain, unsweetened almonds and seeds; avoid mixes containing dried fruit, chocolate, honey, sugar coatings, or sweetened coconut.

Eat them as part of a balanced meal or alongside plain Greek yogurt, cottage cheese, eggs, or tofu rather than as a standalone snack when possible.

Avoid pairing the snack with rapidly absorbed carbohydrates such as juice, sweet drinks, crackers, white bread, or candy.

Add high-fiber, non-starchy vegetables such as cucumber, celery, bell pepper, or leafy greens to increase volume without substantially increasing the glucose response.

Slow down eating and avoid repeated grazing; pre-portion the serving so the total amount is easier to control.