Blanched Almonds (100 G)

Reduce the portion of blanched almonds and eat them slowly; weigh a smaller serving to identify a personal tolerance level.

Have almonds as part of a mixed meal with protein and non-starchy vegetables, such as eggs with spinach or tofu with broccoli, rather than eating a large amount alone.

Choose whole, unblanched almonds when practical; the intact skin adds fiber and may slow digestion compared with blanched almonds.

Avoid pairing almonds with rapidly absorbed carbohydrate foods or sweetened drinks; use water, unsweetened tea, or coffee instead.

Add a short, easy walk after eating, such as 10–20 minutes, if this is safe and appropriate for you.

Check whether the almonds are roasted with sugar, honey, starches, or sweet coatings, and choose plain, unsweetened almonds instead.