Roasted Almonds (1 Cup)

Reduce the almond portion and eat them slowly; try 10–15 almonds first, then compare your glucose response with your usual serving.

Choose plain, dry-roasted or raw almonds with no honey, sugar, sweet coatings, maltodextrin, or sweetened seasoning blends.

Avoid eating almonds alone after a long fast; have them as part of a balanced meal rather than as a stand-alone snack.

Pair a small almond portion with protein- and fiber-rich options such as plain unsweetened Greek yogurt, eggs, or non-starchy vegetables.

Check the label for added carbohydrates and use a kitchen scale, since large handfuls can add enough carbohydrate to affect your response.

Take a brief easy walk after eating and repeat your glucose check under similar conditions to identify the portion that works best for you.