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

Check that the soaking water contains no honey, sugar, sweetened milk, or dried fruit; eat the nuts plain and unsweetened.

Reduce the portion and test your response: start with about 10–15 almonds or 4–6 walnut halves rather than a large handful.

Have the nuts as part of a meal instead of alone, paired with eggs, plain unsweetened Greek yogurt, or tofu.

Add high-fiber, non-starchy foods such as cucumber, leafy greens, broccoli, or avocado to the meal.

Avoid combining the soaked nuts with high-sugar drinks, bread, sweetened oatmeal, bananas, or dried fruit.

If spikes continue despite portion changes, compare almonds versus walnuts on separate days and discuss the pattern with your clinician or dietitian.