Unroasted Almonds (1 Almond)

Reduce the almond portion and test a measured serving (for example, 10–15 almonds) rather than eating directly from the bag.

Choose plain, unsweetened almonds and check the label for added sugar, honey, coatings, or sweetened flavorings.

Eat almonds as part of a mixed meal instead of alone—for example, with plain Greek yogurt and berries, or with eggs and non-starchy vegetables.

Avoid combining almonds with higher-carbohydrate items that may be driving the rise, such as sweetened drinks, dried fruit, granola, crackers, or desserts.

Have a short, easy walk or other light activity for 10–20 minutes after eating, if appropriate for you.

Repeat the test on a different day under similar conditions; sleep, stress, meal timing, and the prior meal can affect the response.