English Soaked Almonds (1 Piece) and Milk (100 Ml)

Reduce the almond portion to about 10–15 almonds and avoid adding honey, sugar, dates, or sweetened flavorings.

Choose unsweetened dairy milk or unsweetened soy milk; avoid sweetened, flavored, condensed, rice, or oat milk.

Have the almonds and milk alongside a protein-rich food such as plain Greek yogurt, egg, tofu, or cottage cheese to slow absorption.

Add a small high-fiber option such as chia seeds, ground flaxseed, or a few berries rather than higher-sugar additions.

Consume this snack after or with a balanced meal instead of on an empty stomach, especially if you notice larger rises in the morning.

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