Mixed Nuts (100 G)

Reduce the portion to a small handful (about 20–30 g) and eat slowly; larger servings can add enough carbohydrate and calories to raise glucose.

Choose plain, unsweetened nuts—such as almonds, walnuts, pecans, macadamias, or Brazil nuts—and avoid mixes containing dried fruit, chocolate, honey, sugar coatings, or sweetened yogurt pieces.

Check the label for added sugars and carbohydrate per serving; select a mix with minimal added ingredients and a higher proportion of nuts than fruit or snack pieces.

Have the nuts as part of a balanced meal with protein and non-starchy vegetables, rather than eating a large portion alone or alongside refined carbohydrates.

Try splitting the serving into two smaller portions eaten at different times, then compare your glucose response.

Take a gentle 10–20 minute walk after eating, if appropriate for you, and use your usual monitoring method to identify the portion and nut blend you tolerate best.