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

Reduce the portion of oil-roasted cashews and almonds, then retest; weigh a small serving rather than eating directly from the bag.

Choose plain raw or dry-roasted nuts with no added sugar, honey, starch coating, or sweetened seasoning.

Eat nuts as part of a meal rather than alone, especially alongside non-starchy vegetables such as cucumber, leafy greens, broccoli, or peppers.

Pair a smaller nut portion with protein such as eggs, tofu, plain Greek yogurt, or fish to slow absorption and improve fullness.

Avoid combining the nuts with higher-carbohydrate foods or drinks, including sweetened beverages, dried fruit, crackers, or desserts.

Take a gentle 10–15 minute walk after eating, if appropriate for you, and compare your response across different portions and nut types.