Badam (1 piece)

Choose plain, unsweetened, unflavoured almonds; avoid honey-roasted, sugar-coated, chocolate-covered, or heavily seasoned versions.

Reduce the portion and eat slowly—for example, try a smaller measured serving rather than eating from the packet.

Have almonds as part of a balanced meal with protein and non-starchy vegetables, rather than alongside sweets, refined grains, juice, or sweetened drinks.

Avoid pairing almonds with dried fruit, dates, or sweetened yogurt, since these combinations can raise the overall carbohydrate load.

Take a gentle 10–15 minute walk after eating, if this is safe and appropriate for you.

Repeat your glucose check on a different day using the same almond type and a measured portion; if spikes persist, discuss the pattern with your clinician.