Walnut (1 piece)

Reduce the walnut portion and retest with a measured serving (for example, 5–10 g) to identify your personal tolerance.

Eat walnuts as part of a balanced meal rather than alone, and avoid pairing them with rapidly absorbed carbohydrates such as sweetened drinks, pastries, or refined grains.

Pair a small walnut serving with protein- and fiber-rich options such as plain Greek yogurt, eggs, tofu, lentils, or non-starchy vegetables.

Choose lower-sugar accompaniments such as berries, apple slices, or pear instead of dried fruit, honey, or sweetened yogurt.

Take a 10–20 minute easy walk after eating, if appropriate for your health and mobility.

Confirm the pattern by repeating the same portion under similar conditions; if walnuts consistently cause an unexpected rise, discuss it with your clinician or dietitian.