Almonds (1 Almond), Walnuts (1 Nut) and Oil Roasted Cashew Nuts (100 G)

Reduce the portion: try 15–20 g (a small closed handful) rather than eating directly from a large bag, and pre-portion servings before snacking.

Choose raw or dry-roasted, unsalted nuts instead of oil-roasted cashews; check labels for added sugar, honey, starches, or sweet coatings.

Make cashews the smallest share of a mixed-nut serving, with more almonds and walnuts, since cashews tend to produce a larger glucose response for some people.

Eat nuts as part of a meal rather than alone, pairing them with protein and high-fiber non-starchy vegetables such as eggs with spinach, tofu with broccoli, or chicken with salad.

Avoid combining the nuts with rapidly absorbed carbohydrates, such as sweetened drinks, dried fruit, crackers, bread, or dessert, during the same snack or meal.

Use your glucose readings to test one nut type at a time, at the same measured portion and time of day; this can identify whether oil-roasted cashews, serving size, or a specific nut is driving the rise.