Raisins (100 G) and Oil Roasted Cashew Nuts (100 G)

Reduce the portion of raisins first; measure a small amount and bulk out the snack with plain cashews or non-starchy vegetables such as cucumber or peppers.

Choose dry-roasted or raw, unsalted cashews instead of oil-roasted cashews to avoid a more calorie-dense snack that is easy to overeat.

Eat the cashews and raisins after, rather than before, a balanced meal containing protein and fiber, such as eggs with vegetables or plain Greek yogurt with chia seeds.

Replace some or all raisins with lower-sugar fruit choices such as berries, or add cinnamon and vanilla to plain Greek yogurt for sweetness without relying on dried fruit.

Avoid combining this snack with other rapidly absorbed carbohydrates or sweet drinks; choose water, unsweetened tea, or coffee instead.

Use your glucose readings to test smaller raisin portions and different meal pairings, since the most effective serving size is individual.