Ep. 9: Building confidence with carbs

After a gestational diabetes diagnosis, carbs are usually the first thing that gets put in the hot seat. Suddenly everything you've eaten your whole life feels suspicious, and it can be really tempting to just...cut them out. But here's the thing - that's actually not the move, and in this episode, we're getting into exactly why.

This is episode two of our four-part series with Megan Core, dietitian and founder of Joy Nutrition Studio, who specialises in diabetes nutrition. If you caught episode 8, you'll know Megan is brilliant at making the science feel really accessible - and she does it again here. This time, we're going deep on carbohydrates: what they actually are, how they work in your body, and why they're not your enemy.

We talk through the difference between simple and complex carbs (and why the "good carbs, bad carbs" framing isn't super helpful), what happens in your body when you restrict carbs during pregnancy, and what a realistic day of eating actually looks like with GDM. Megan also shares some really practical snack ideas, tips for reading labels, and a genuinely fun hack involving leftovers and your fridge.

Whether you're newly diagnosed and feeling overwhelmed, or a few weeks in and still trying to figure out portion sizes, this episode is going to give you a much clearer picture of what's going on - and hopefully a lot more confidence at mealtimes.

What you’ll hear in this episode:

• Why carbohydrates aren't something to fear or cut out, and what glucose actually does in your body during pregnancy.
• What happens when you restrict carbs - including how your body switches to burning fat and muscle for fuel, and why that's not ideal when you're growing a baby.
• What ketones are and when a medical team might monitor for them during pregnancy.
• The difference between simple (high GI) and complex (low GI) carbohydrates, and why choosing the right type matters more than cutting carbs altogether.
• What GI actually stands for, how the glycemic index scale works, and an easy way to compare options at the supermarket.
• The general carb targets used in Australian guidelines for pregnancy - including how much to aim for at main meals versus snacks, and how to spread them across the day.
• Practical meal examples for breakfast, lunch, and dinner that hit the right carb range without feeling complicated or restrictive.
• A fridge hack for lowering the GI of potato and white rice that's genuinely worth knowing about.
• Snack ideas that pair carbs with protein and fat to keep you fuller for longer and avoid those energy crashes.
• How sleep, stress, and movement can all affect your blood sugar response - even if you're eating the exact same meal two days in a row.
  
  

Resources & links mentioned:

• Joy Nutrition Studio (Megan's practice) → joynutritionstudio.com.au
• Megan Core on Instagram → @joynutritionstudio
• Robyn Compton, Gestational Diabetes Dietitian → @gestationaldiabetes_dietitian
• Gestie's resource roundup → Just Diagnosed Resource Guide

About the guest

Megan Core is an Australian dietitian with seven years of experience, specialising in diabetes nutrition. She's the founder of Joy Nutrition Studio, an online practice offering one-on-one telehealth consults and small group programs. You can find her at joynutritionstudio.com.au or over on Instagram at @joynutritionstudio.

Transcript

This transcript was auto-generated and lightly edited for clarity.

Celia (00:29) Carbohydrates are often the first topic that comes up after a gestational diabetes diagnosis. They're one of the most talked about and sometimes misunderstood parts of managing your blood sugar.

We're going to help you build a clear, practical understanding of carbs - what they are, how they work in your body, and how to include them in a way that supports your levels rather than feeling like something you need to avoid. Megan from Joy Nutrition Studio is here to guide us through.

So I guess a good place to start - when we say carbs, what are we talking about?

Megan (01:00) It's a great question, and for a lot of people, yeah, they might have heard of carbs before but they're like, what does that actually mean for me? So just a quick overview. They're a food group that contains all different starches and sugars. Some examples might be your grains and cereals, fruits, starchy veggies, or sweet foods that have added sugar - like soft drinks, juice, or lemonade. They're all really different foods, but at the end of the day when they digest - so they go down into your stomach, break down, and travel into your small intestine - they're all going to end up as glucose. Whether we eat a nice grainy piece of bread or a piece of chocolate, they're two different types of carbs, but they're both going to end up as glucose eventually in the body.

It's probably important to mention here that glucose isn't evil or bad for you - it's just the final form of a carbohydrate. Glucose is like your petrol that keeps your body running. It's your body's preferred energy source, and it's especially important during pregnancy to give energy to your cells and to grow the baby. Glucose powers your brain, your muscles, your organs - it keeps you alive.

Celia (02:27) Yeah, pretty essential!

Megan (02:30) Pretty essential! Yeah, it's really important, and it's important to be eating enough of it for everyday life - but especially throughout pregnancy.

Celia (02:40) I know we kind of mentioned in the previous episode that, you know, first things first - don't restrict carbs after a gestational diabetes diagnosis. What does happen when somebody restricts carbs? Can you talk about what happens in your body?

Megan (02:55) As we said, glucose is your preferred energy source, but your body is really clever. So if you have a day or a period of time without eating any carbohydrate - say there was no food available and you were in a fasting or starvation state - our bodies are really clever at finding another energy source.

So our body works hard to keep our blood sugar levels steady. And if our blood sugar levels go a bit low, it will signal to stop producing insulin for the moment and start producing another hormone called glucagon. And that hormone then goes and asks our liver to release some stored glucose back into our bloodstream to provide our cells with energy.

Celia (03:39) Is that what fasting levels do in the morning?

Megan (03:42) Yeah, exactly. If you have a period of time - like overnight when you're fasting - you haven't eaten anything since the night before, and then you wake up in the morning and your levels are higher. That's because overnight your body is keeping you running by releasing extra glucose back into your system from your liver, even though you haven't actually eaten anything. I mean, it's pretty smart of your body - it's literally keeping you alive and providing an energy source. So there's always glucose in your bloodstream.

Celia (04:10) It's great that your body has this backup system - but I take it it's not ideal to be relying on it constantly?

Megan (04:16) Yeah, definitely. So we don't recommend a low carb diet during pregnancy because we don't want this process of constantly relying on that backup source.

Ideally during pregnancy, we want that preferred fuel source - the glucose - available to be fuelling your cells and growing a healthy baby.

I mean, if we need a couple of hours, your body will rely on the liver to release some glucose back into the bloodstream. But if it's a long period of time and those stores of glucose in the liver run low, then it will look for the next option for fuel. And that's when it starts breaking down muscle and fat stores to provide your body with energy.

You might have heard of this process before, because when we have to break down muscle or fat to keep our body running when there's no glucose available, a byproduct of that is ketones. People might have heard of ketones because there's been a lot of hype around keto diets or really low carb diets - but we don't want that during pregnancy. We don't want to be producing high levels of ketones. We want to avoid a ketotic state during pregnancy because, remember, we're growing a baby with glucose - we want that preferred energy source to be available. And we can achieve that just by eating regular, adequate meals throughout the day that contain a good low GI source of carbohydrate.

Celia (05:58) Okay, I had heard of some women monitoring ketones when they have gestational diabetes, but I didn't have that context. So if they think you're at risk of possibly not having enough carbohydrates - is that when they'd be keeping an eye on your ketone levels?

Megan (06:13) Yeah, definitely. And that might not always be by choice. At the end of the day, the way that people eat is always up to them - we'll just say stay in touch with your team and the advice of your diabetes team and your dietitian. But if someone is at risk of not eating enough, or they're not able to meet carbohydrate requirements for one reason or another - it might be severe nausea, disordered eating, or other background reasons - or it might just be by choice because they're following a keto-style diet - then they would definitely need to be monitored for ketone levels throughout their pregnancy. Their medical team would be keeping an eye on that.

Celia (06:51) Okay, that makes sense.

Megan (06:53) It gets a little bit more complex - it's like that next step of monitoring when there's not enough carbohydrate available. So yeah, most people would hopefully be meeting what they need.

Celia (07:05) Okay. Well, let's get into this umbrella of carbs then, because they've got so many names. Simple and complex is sort of what I'm familiar with, but I've also heard "bad carbs and good carbs," or refined sugars. Can you talk a bit about those two camps?

Megan (07:22) There are two main camps for sure, and there are so many different words that can describe them - it can get a little bit confusing. I think the easiest way to think about it is, like you said, we've got simple carbohydrates and complex carbohydrates.

The simple ones we also tend to refer to as high GI. They hit your bloodstream really quickly - they're already in the final form of glucose, so they're going to go down into your stomach, into your small intestine, and cross over into the bloodstream quite quickly because they don't need to be broken down and digested further.

Some examples of those simple or high GI carbohydrates are pretty much your sweeter foods - things that have added sugar already in them, like lollies, lemonade, Coca-Cola, chocolate, or even things like honey. Liquids are also really quickly absorbed. So yeah, lemonade and fruit juice are all going to be more high GI and simple.

And then the other side of the coin is your complex and low GI carbohydrates. These are the ones we want to be choosing, whether you're pregnant or not - they're great for everyone.

Low GI carbohydrates have a more complex structure, so when you digest them and they're breaking down, they're going to take longer to reach that point of glucose and then cross over into the bloodstream. We want to be choosing those more complex, low GI carbohydrates because they won't spike your blood sugar levels as quickly as the simple ones.

Some examples of low GI carbohydrates are your starchy vegetables like sweet potato or corn, legumes like beans, lentils, and chickpeas, or your whole grains like a nice grainy high-fibre bread, or things like quinoa, rice, and pasta. They're all going to break down in your stomach and get to your small intestine to be converted into glucose - but they're going to take a lot longer to get there. So your blood sugar level won't spike up quickly, it'll slowly rise. And that's what we're looking for - those nice, steady, slow rises, not the big high spikes.

Celia (09:59) One thing I've heard from a few different ladies is how the simple ones - or the high GI carbs - can be a little deceiving. Because sometimes if you're testing at that two-hour mark, you could eat a chocolate or whatever, and have the spike but come back down within your range by two hours. But that's not necessarily a good thing, right? Because it's about limiting the spike at the same time.

Megan (10:28) Yeah, that's right. The two-hour testing - we're waiting for the blood glucose level to get back to baseline. When we eat, our blood sugar level is going to rise for about an hour for most people and then start dropping, which is why we wait the two hours to test. And as you said, the high GI carbs will spike you quite quickly - you might get that energy hit really fast. But when you spike up quickly, you fall quickly. We all know that after eating something a bit sweeter, you feel great for maybe 10 minutes, and then your energy comes crashing back down. So you get that bit of a sugar crash, some fatigue, and maybe more hunger because your body is telling you it's crashing and needs more glucose.

That's the other thing with choosing low GI carbohydrates - when we have steady rises and falls, your hunger is going to be a lot more steady. You're less likely to be craving sweeter foods because you're not getting big spikes and crashes - you're nice and steady across the day.

Celia (11:38) So we've talked a bit about high GI and low GI - what is GI? I feel like there are all these different categorisations and labels in the supermarket.

Megan (11:45) GI just stands for glycemic index. It's a measure of how quickly a food is hitting your bloodstream and spiking your blood glucose level. That's why we say the high GI ones hit you quite quickly and the low GI ones hit you slowly. It's a scale that's been developed to measure foods along it - each food actually has a number. People with gestational diabetes don't necessarily need to know all the fine print, but low GI foods will sit at less than 55 on the scale, moderate ones are in the middle, and higher GI ones will be closer to 90 or 100. It's just a way to measure things and explain how quickly foods will affect you.

Celia (12:45) Is there somewhere you can look that up, or is it just - I've seen labels on packages that mention low GI?

Megan (12:52) Labelling is really helpful. At the supermarket, if you're looking at two different types of rice or two different types of pasta, if one says low GI on the front, that's really helpful for the everyday person who just wants to be making good choices.

You could also just literally Google what the GI is for a specific brand of rice, compare it to another, and then choose the lower one. Like if one was 40 and one was 70, go for the one that's 40 - that type of thing.

The other thing to keep in mind - which we'll talk more about in the next episode - is that if a carbohydrate food has more fibre and protein in it, that will lower the GI of that food.

Celia (13:35) And...

Megan (13:36) If you're tossing up between two different options at the supermarket - say it's a muesli bar - flip over the packets and have a little look at that tiny nutrition information panel on the back (that's usually so small you can barely read it). Try and choose the one that has a higher amount of fibre, a higher amount of protein, and a lower amount of added sugar, and you'll be choosing the one that's lower GI and won't spike your blood glucose level as much.

Celia (14:05) That's a great tip. Most of the time you're just sort of looking at the carbohydrate amount and making sure it's within your range. But yeah, that's a great way to compare options.

So on that note - can you talk a bit about what the typical carb ranges are for gestational diabetes? I don't know if this is a one-size-fits-all kind of thing.

Megan (14:26) I've been an Australian dietitian for seven years specialising in diabetes. So I'll talk about the guidelines we use here in Australia - but I will say, for typical carb ranges, definitely make sure you talk to your team about your specific needs, because everyone's body is different and nutrition needs to be really individualised. This is just a general guideline. But especially if you're more active, or if you're not just having one baby - maybe you're having twins or triplets - really make sure you talk to someone about your individual needs.

Generally, the minimum amount of total carbohydrate we need during pregnancy is at least 175 grams per day. When we compare that to the general population, it's actually a pretty similar, moderate intake - even for someone who's not pregnant or doesn't have diabetes, that's on the lower end. So in pregnancy, we want to make sure we're having enough. That really is a minimum, and going above that is fine.

What does that look like for your meals and snacks? Between 45 to 60 grams for your main meals is a good place to start, and for snacks, around 15 to 30 grams. If you picture your blood glucose level rising and falling each time you eat, we're looking for that even distribution across the day - main meal, snack, main meal, snack - so that we're not having no carbs at breakfast and morning tea, then getting to lunch absolutely starving and eating a higher carb meal that spikes you up high, and then craving more glucose throughout the afternoon. We want that nice, even distribution - not big spikes and drops.

Celia (16:40) That makes sense. I can totally think of times when I haven't had enough carbs at breakfast and then morning tea hits and...

Megan (16:45) Yeah, you'll feel it for sure! Once you have that knowledge it's really empowering. You'll understand - that's why I'm hungry, that's what my brain is telling me. It's literally saying, "hey, I need some glucose, I need some energy here," and it will make you crave the quickest, sweetest option because that's how you're going to get the fastest energy. So when you feel that ravenous hunger, it doesn't mean you've done anything wrong - it's just a sign to maybe have a look at your day's layout, or the meal you had before, and double check that you've eaten enough carbohydrate.

Celia (17:20) Yeah, absolutely - I can vouch for that. I feel like it gave me that understanding of what I had actually been experiencing, but had no language for or scientific understanding of. So yeah, it's definitely helpful to be like, oh okay, I can make a better choice in this scenario and not just go for the quick and easy option. I try - I won't say I'll get it right every time.

Megan (17:29) No, no one's perfect. You don't have to do anything perfectly. But understanding it really helps, I think - understanding when you feel hungry and why.

Celia (17:52) Okay, so when you say around 45 carbs for a main meal - this is the part that does my head in a little bit with the maths.

Megan (17:56) Yeah, this is where it starts getting really juicy - the amounts!

Celia (18:02) Yes! If we were to measure out a cup of brown rice, because that's roughly 45 grams of carbs - should we be measuring that before it's cooked or is after okay?

Megan (18:16) When we talk about amounts, we talk about cooked amounts, because I just think it's so much easier. Say you boil up a pot of rice - it's a lot easier to measure it out once it's cooked when you're serving it. But yeah, on the packet, just double check - if you're going off the label, the carbohydrate amount per serve should say whether it's cooked or uncooked. That's a great thing to check.

Celia (18:42) Okay, so be specific. So what are some other examples of what that ratio of carbs might look like?

Megan (18:49) So I think generally these are pretty normal meals - we're not asking people to eat a really high amount or a really low amount. I think when we give examples and people think it through, they're often like, "oh, I'm sort of already doing that." Some people might just need to fine-tune - like, I'm having most of my carbs at dinner, I really need to bring some to breakfast or lunch.

So a few examples. Let's start with brekkie. If we're aiming for around 45 grams for a meal - and again, make sure you look into your individual needs - 45 grams at breakfast could be two pieces of a high-fibre grainy toast with some eggs for protein and maybe some extra fibre like mushrooms or avocado. That would give us around 30 grams, so we'd need to add a little bit more. Maybe a piece of fruit on the side, or a little yoghurt with some berries.

Celia (19:52) That actually sounds like a good amount of food! What about lunch?

Megan (19:55) Yeah, so if you just wanted to have a sandwich or a wrap, keep it simple. A sandwich might be two pieces of grainy bread - make sure you've got your protein on there, which we'll talk about more next episode, so maybe chicken, egg, or tuna - and then lots of salad for fibre. Two 15-gram serves gets you to 30 so far, so you do need to add something. Just a sandwich isn't really enough. You'd want to add a yoghurt or a piece of fruit to get it up to at least 45.

If you're having leftovers - I know that's something a lot of people do, and I personally eat leftovers for lunch a lot because it's just easy - say it's a spaghetti bolognese you had for dinner the night before and you've measured out your pasta, aiming for around one and a half cups of cooked pasta, plus your bolognese with meat and veggies all paired together.

Or if it was a curry with rice - rice is a bit more dense, so you get good bang for your buck. It adds up in carbohydrate really quickly. So around three-quarter cup of cooked rice would be about 45 grams. Then obviously make sure you pair that with some protein in the curry and lots of veggies as well.

Celia (21:05) Thank you. I have heard a bit of a hack with carbs and I'm hoping you can speak to whether this is true or not - that refrigerating them does something to lower the glucose spike?

Megan (21:34) Yeah, that is actually a thing! I've seen it going around online a bit lately, and a couple of clients I've talked to recently have said they've been cooking their potatoes and rice and then cooling them before using them. And if you have the time and energy to do that, then great. It can help increase the resistant starch in the carbohydrate food, so something like potato or white rice will then break down more slowly, which lowers the GI. So yeah, that's a handy tip if someone wanted to try that.

Celia (22:01) That'd be good if you're struggling to tolerate a certain food - it might bring it down just enough to get it across the line for you. But I don't think it means you can increase your portion size or anything like that, right? It's just lowering the...

Megan (22:08) Yeah, same portions - it might just not spike you as quickly. It is great news for people who love potato salad, though.

Celia (22:20) Nice! I'm one of those, so good to know.

Celia (22:28) What about some snack ideas? I think that's something you can quickly run out of inspiration for.

Megan (22:34) Yeah, for sure. Leaning into whole foods is great if you can - getting more fruits and veggies in. This is such a dietitian thing to say, but - fruit is a great snack. Please don't be scared of fruit. People get a bit freaked out by fruit and diabetes because it has natural sugars in it, but especially if we're trying to meet our minimum carbs for pregnancy, fruit can be really helpful as a snack. Just make sure you're pairing it with something that has a bit of protein and fat - which we'll talk more about next episode. So it might be a banana with a little bit of yoghurt, or an apple with some peanut butter, or a pear with a handful of nuts. That's a really basic example of a snack - you've got your carb plus some protein and fat to slow it down, keep you steady, and keep you full.

Some other more on-the-go options - muesli bars are really handy to have in your bag or take to work. Just try and choose the option with a bit more protein and fibre like we were saying. Most muesli bars will sit around that 15 grams of carb - try and avoid the ones with a lot of added sugar and go for more of a rolled oat, nutty, seedy option if you can.

Other options might be a little yoghurt pot. I love using yoghurt as a snack because it's such a good combined food - it already has carbohydrate, protein, and fat all in one. So it's very easy. If you're someone that likes yoghurt, that's great.

For more savoury snacks, things like cheese and crackers are really great. When you're choosing a cracker - because that's the carbohydrate part of the snack - try and choose the grainier, high-fibre option. Vita-Weats, Ryvitas, or I've been loving the Olina's really seedy options lately. And then if you just eat the cracker by itself, it's just carbohydrates and it'll spike you a little bit. So try and pair the cracker with some yummy toppings like avocado, hummus, cheese, or tomato - that type of thing.

Celia (24:51) Nice. Is feeling hungry something that comes up pretty regularly? And if people are feeling hungry, is there typically something to look at? Like, are they potentially not getting enough carbs, or is it just one of those joyous things of pregnancy where you just want to eat a lot?

Megan (25:09) Yeah, definitely - our bodies are doing that for a reason. You do need to trust your body and trust your appetite, especially throughout pregnancy. It's telling you you're hungry because you need to be eating to support yourself and grow a baby.

If you feel hungry pretty soon after eating a meal, then look at the meal you've just had and really think - did I have enough carbohydrates? Like 45 to 60 grams at that meal? You might have also been more active that day, so you've burnt through a bit of carbohydrate already and need to replenish it. Did you have some protein? Because that's what really helps with satiety - that feeling of fullness. Healthy fats as well, like nuts, seeds, and avocado, really help with a feeling of fullness. And fibre - we love talking about fibre - it's really helpful to add to your meal to slow everything down, help you feel full, and stimulate those hormones that let you know you're satisfied.

If you're constantly hungry and constantly snacking and just can't get enough, it might also be your blood sugar levels spiking up quite quickly from background insulin resistance. We'd ask - are you choosing the low GI option? Because a high GI option that spikes you up is going to make that insulin resistance a bit worse after you eat a meal.

Celia (26:39) Yeah, because the crash you talked about before is your body signalling that it needs more.

Megan (26:46) Yeah, the crash - but it's also when your blood glucose level is up high after eating say a high GI meal, or a meal that has a lot of carbohydrate, and you've gone quite high. Going back to what we were saying right at the start - the glucose is in your blood from eating that meal, and it's trying to get into your cells to give you energy. Insulin would usually come along and open the door to let the glucose into the cell to provide that energy. But when there's insulin resistance and levels stay high, the glucose can't get into the cell - so it's signalling to your brain that there's no energy available, there's no energy in the cell, and you need to eat, you need to get some more fuel coming in. And you might feel really hungry and really tired when your blood glucose level is sitting a bit higher than normal.

Celia (27:39) That is when I would call my team. I would call them for help!

Megan (27:44) Yeah, definitely. It's getting pretty complex for people to think about, but it's good to know that if our levels are a bit higher, we might feel hungry and tired. But also when they're dropping off after eating a high GI food, you'll get that crash and your body will go - quick, I need some more glucose.

Celia (28:05) I know the feeling you're talking about. It's interesting to just think through that process.

Megan (28:11) It's a common feeling, for sure. Like when you have a Christmas lunch and then everyone falls asleep in the afternoon - after eating a really big meal, you might get a bit sleepy. It's a common feeling, but I think women who have gestational diabetes would just be a lot more familiar with it.

Celia (28:27) So if you do notice that something spikes you - whether in your numbers or just how you feel - are there common things to tweak?

Megan (28:37) Yeah, we're looking at the components of the meal. Is it low GI or high GI? What's the amount of carbohydrate? Is it paired with protein and fibre?

But there are also some background things that don't relate to food that can help with that background insulin resistance. Do you have some movement in your day - some exercise that's helping to lower the insulin resistance and improve your sensitivity? And also background stress levels and how well you're sleeping can make a really big difference. Like you might eat the same meal two days in a row and get really different blood glucose responses - just because you had a poor sleep the night before, or you're having a really busy, a little bit stressful day.

Sleep and stress are really the foundations. How we sleep is what's going to set up our insulin and blood sugar response for the next day. But it's easier said than done when you're trying to tweak that - because I've talked to a lot of women who might work night shift, they might be nurses, they have young kids or a young baby at the moment, and you're obviously not getting a full night's sleep.

Celia (29:53) Yeah.

Megan (29:55) Yeah, or they just have a lot of other things going on in their life. It's good for people to be aware of how much it helps - but sometimes it can be a bit out of your control how well you're sleeping.

Celia (30:04) Yeah. So we're going to talk a bit more about food pairing and food ordering when we get into the next episode - particularly focused on protein and fibre.

If someone was wanting to get some additional support though, there are a couple of ways that people can work with you.

Megan (30:22) Sure. So after seven years of working as a dietitian and having experience across different hospital settings, rural health care, and now specialising in diabetes, I really saw that everyone was getting their information from online anyway. And I thought I really need to be contributing to that space. So I've started an online private practice - Joy Nutrition Studio. It's an online practice where I can see people one-on-one through telehealth consults - phone or video calls. But I'm also running some small group programs at the moment. We're running one for PCOS, for people who have PCOS and want to understand more about their food and how to get confident managing it. So there are a few different options - we can either work one-on-one together, or it might be more of a group setting, especially if people have other conditions happening alongside GDM.

Celia (31:16) Yeah, perfect. What's the best place to connect with you? I know you're on Instagram.

Megan (31:20) Instagram is such a common way to just start a conversation or reach out. So Instagram is @joynutritionstudio, and I also have a website where people can contact me or make a booking - joynutritionstudio.com.au.

Celia (31:34) Awesome. I'll pop links to those in the show notes. So to bring this all together - carbs aren't something we need to fear or cut out. We've talked about how they work in our bodies, how choosing the right types can give us a slower, steadier rise in blood sugar, and how spreading them out across the day helps avoid those big spikes and crashes. Next, we're going to build on this - we're going to talk about how protein and fibre come into play, and how pairing them with your carbs can actually help smooth everything out and make choosing what to eat a lot less intimidating.

Celia (32:06) Stick around for the next episode.

Megan (32:08) Thank you so much.