English Masala Peanuts (100 G)

Reduce the portion to a small handful (about 20–25 g) and avoid eating directly from the packet.

Choose plain roasted or dry-roasted peanuts, or an uncoated masala-peanut version; the crunchy coating often adds refined starch.

Eat them after or alongside a protein- and fiber-rich snack such as boiled eggs, plain Greek yogurt, or cucumber and tomato salad rather than on an empty stomach.

Avoid pairing them with sweet drinks, juice, sugary tea, or other starchy snacks; choose water, unsweetened tea, or sparkling water instead.

Check the label for added flour, starch, sugar, jaggery, or syrup, and select the option with the lowest total carbohydrate per serving.

Take a 10–20 minute easy walk after eating to help blunt the rise.