“Hi, I’m Krishika Agicha. I’m passionate about understanding how the food we eat every day impacts our health—especially our blood sugar. Using real-time glucose monitoring, I’ve been testing different snacks, and here’s what I’ve discovered: not all snacks affect us the same way.
Let’s talk about one I like a lot — almonds. One handful. No sugar crash. No loss of energy. Just long-lasting fuel and steady blood sugar — and yes, I have the CGM data to show it.
The Big Question: What Do Almonds Do to glucose?
To find out, I put on my glucose monitoring device and did a small test: I ate a small bowl of almonds (about 10–12) and watched my blood sugar for the next 2 hours.
Result? Almost no spikes. The line stayed flat and steady — a great example of a glucose control solution in real life.
Here is why it works so well, and why you should always have almonds to snack on.
1. Almonds Slow Down Glucose Absorption
This edible nut are full of healthy fats, fiber, and protein — a mix that helps slow down how fast glucose goes into your blood.

This means:
- No quick spikes
- No post-snack crash
- You feel full for a long time and have steady energy
So, if you use Lifestyle Management to help with your diet, almonds are a very good choice.
2. They Support Insulin Sensitivity Over Time
Studies show that nuts like almonds can help with insulin sensitivity. This is a big win if you want to stay away from insulin resistance or prediabetes.
In fact, in a 2023 Indian Journal of Nutrition study, people who ate 30g of almonds each day had better fasting glucose and lower insulin levels after just 12 weeks.
This makes almonds a great healthy living solution, more so when you use them with continuous glucose tracking tips.
3. Almonds Make High-Carb Foods Less Harmful
Here is a fun trick I use: If I am going to eat something with a high carb content (like papaya or fruit), I eat a few almonds first.
Why? Because the fat and protein in edible nut slows gastric emptying. This helps make the glucose line for the next meal flatter.
If you are looking for tips for effective glucose tracking and healthy living, this is one of the best tricks I can give you. Not many people use it, but it works very well.
Real-Time Data: What My CGM Showed
Here’s a real snapshot from my glucose sensor:
Snack | Glucose Spike (mg/dL) | Energy Crash |
Banana (alone) | +42 | Yes |
Banana + Almonds | +17 | None |
Almonds (alone) | +5 | None |
This was tracked using a continuous glucose monitoring device in India — in my case, the Freestyle Libre, one of the best glucose monitors in India available right now.
Almonds vs. Common Snacks: A Quick Comparison
Snack | Spikes in Glucose? | Keeps You Full? | Easy to Carry? |
Almonds | Minimal | Yes | Yes |
Almonds | High | No | Yes |
Fruit Juice | Very High | No | No |
Protein Bar | Varies | Moderate | Yes |
Final Thoughts: Snack Smart, Not Just Small
I have learned one big thing from continuous glucose monitoring. It is not about how much you eat. It is about the impact food has.
Almonds give you energy without making your blood sugar go high. That is a good thing for your health.
So the next time you want a snack, choose one that helps your glucose, not one that hurts it. Your blood sugar will be happy.Want to learn more good food swaps and health tips? Follow us on Instagram Watch our videos on YouTube, and join our group on Facebook.