Almonds (1 Almond)

Reduce the almond portion and measure it: try 10–15 almonds rather than eating from the bag; larger portions can add enough calories and carbohydrate to affect some people.

Choose plain, unsweetened almonds without honey, candy coatings, dried fruit, or sweetened flavorings, which may be the real source of the rise.

Eat almonds as part of a balanced meal rather than alone, pairing them with protein and non-starchy vegetables such as eggs, tofu, cucumber, or leafy greens.

If you want fruit with almonds, keep the serving modest and choose options such as berries or an apple rather than dried fruit or fruit juice.

Slow the eating pace and avoid combining almonds with other concentrated carbohydrate foods, such as crackers, granola, or sweetened yogurt.

Check the timing and repeat the test on another day using the same measured portion; if rises remain significant or unexpected, discuss the pattern with your clinician or diabetes care team.