Almonds (1 Almond) and Walnuts (1 Nut)

Choose plain, raw or dry-roasted almonds and walnuts with no sweetened coating, honey, dried fruit, flour, or added starches.

Reduce the portion and test your response: start with about 15–20 g (a small closed handful) rather than eating directly from the bag.

Eat nuts as part of a balanced meal, such as with eggs, plain unsweetened Greek yogurt, or non-starchy vegetables, instead of as a standalone snack when possible.

Avoid nut mixes containing raisins, chocolate, granola, sweetened coconut, or flavored coatings, as these can be the main driver of the rise.

Have the nuts after protein and vegetables rather than before or alongside carbohydrate-heavy foods.

Take an easy 10–20 minute walk after eating, if appropriate for you, and compare your readings across different nut types, portions, and meal combinations.