Walnuts (1 Nut) and Egg White (1 Large)

Check portions and preparation: eat plain egg whites and unsweetened walnuts, avoiding sweetened walnuts, honey, sauces, flavored yogurt, or carbohydrate-containing drinks that may be the true source of the rise.

Reduce the walnut serving temporarily (for example, halve it) and test the egg whites and walnuts separately on different days to identify whether one food, the amount, or a combination is associated with the response.

Pair the meal with non-starchy vegetables such as spinach, broccoli, cucumber, or leafy salad, and avoid adding bread, crackers, granola, dried fruit, or juice.

Eat slowly and start with vegetables or another fiber-rich component before the egg whites and walnuts; this can flatten the post-meal rise for some people.

Take a gentle 10–20 minute walk after eating, if this is safe and appropriate for you.

Confirm the pattern across several comparable meals and review it with a clinician or dietitian, especially if rises are large, frequent, or inconsistent with the foods eaten.