Dry Roasted Salted Almonds (100 G)

Measure a smaller portion of dry roasted salted almonds (for example, 1 small handful) and avoid eating directly from the bag, since larger portions can raise glucose despite almonds being low in digestible carbohydrate.

Choose plain, unsweetened almonds with no honey, sugar, maltodextrin, or flavored coating; compare labels because some roasted varieties contain added carbohydrate.

Eat almonds as part of a balanced meal rather than alone, pairing them with a protein-rich option such as eggs, plain Greek yogurt, or cheese.

Add high-fiber, non-starchy vegetables alongside almonds, such as cucumber, celery, bell pepper, broccoli, or leafy greens, to slow the meal’s glucose effect.

Avoid combining almonds with rapidly absorbed carbohydrate foods or drinks, including sweetened beverages, candy, dried fruit, crackers, or large portions of refined grains.

Take a gentle 10–20 minute walk after eating, if appropriate for your health, and use your glucose readings to identify the portion size that works best for you.