Nuts (1 piece)

Reduce the portion to a small measured serving (about 15–30 g) and avoid grazing from a large bag or container.

Choose plain, unsweetened, uncoated nuts; avoid honey-roasted, candied, chocolate-covered, or flour-coated varieties.

Eat nuts as part of a balanced meal rather than alone, pairing them with protein and non-starchy vegetables such as eggs, plain Greek yogurt, cucumber, or leafy greens.

Check the label for added sugars, starches, maltodextrin, syrups, and sweetened dried fruit in nut mixes; select mixes without these ingredients.

Slow the eating pace and chew thoroughly, since rapid eating and larger portions can worsen post-meal glucose rises.

Track your response to individual nut types and serving sizes, as mixes and preparations can affect you differently; discuss recurring unexpected rises with a clinician or dietitian.