English Soaked Almonds (1 Piece) and English Soaked Walnuts (1 Piece)

Measure the portion: keep soaked almonds and walnuts to a small handful, and avoid eating them alongside dried fruit, sweetened yogurt, honey, or sugary drinks.

Choose plain, unsweetened nuts and rinse them after soaking; verify that no sugar, syrup, flavored coating, or sweetened milk was added.

Eat the nuts as part of a balanced meal with eggs, plain Greek yogurt, tofu, or non-starchy vegetables rather than with refined bread, cereal, or fruit juice.

If you use a carbohydrate accompaniment, choose modest portions of foods such as lentils, chickpeas, steel-cut oats, or barley instead of white bread, rice, or pastries.

Take a 10–20 minute easy walk after eating, if this is safe for you, to help reduce the post-meal rise.

Because plain almonds and walnuts usually cause little glucose rise, recheck your meter or continuous monitor technique and discuss repeated large spikes with a clinician, especially if you use diabetes medication.