Notas del episodio
Episode 3: Buckwheat blow-out, Diabetes 101 carb counting, and Out-n-About at Costco
Release date: July 31, 2026 Host: Paul Garay AI co-host: Molly
In Episode 3 of You Got This, Paul shares practical lessons from nearly three decades of living with type 2 diabetes.
The episode begins with Paul’s unexpected experience after choosing a buckwheat and cranberry muffin that sounded diabetes-friendly. Without a nutrition label, it was difficult to know its carbohydrate and sugar content. After checking his blood sugar, Paul discovered that it was not the best choice for him. He reflects on how eating half and saving the rest might have worked better.
In Diabetes 101, Paul and Molly discuss carbohydrate counting. They explain where carbohydrates are found, how to check serving sizes and total carbohydrates on nutrition labels, and how apps and online tools can help estimate the carbohydrate content of unpackaged foods.
There is no single carbohydrate target that works for everyone. The 25-gram example discussed during the episode is simply a possible starting point—not a recommendation. Personal needs can vary based on medications, activity, health history and individual blood-sugar responses.
In Out and About, Paul visits Costco to search for diabetes-friendly choices. He looks at protein chips, high-fibre wraps, lower-carbohydrate bread, steak, prosciutto, mushrooms and leafy greens. His main advice is simple: turn the package over, read the nutrition label, check the serving size and examine the ingredients.
Finally, Paul discusses the benefits he experiences from walking after meals. A 25- to 30-minute walk through his neighbourhood or along a nearby forest path gives him a mental reset and often helps with his post-meal blood-sugar management.
Resources
Diabetes Canada: https://www.diabetes.ca/
Cronometer: https://cronometer.com/
Carb Manager: https://www.carbmanager.com/
MyFitnessPal: https://www.myfitnesspal.com/
Episode Sponsor
This episode includes a message from Cloud-Nine Accounting and Tax Limited, helping Canadians with bookkeeping, payroll, GST and personal and business tax filings.
Mention the podcast when contacting Cloud-Nine to receive 10% off your first service, subject to the terms of the offer.
Contact
Questions, comments or episode suggestions:
Disclaimer
This podcast shares Paul’s personal experiences and is intended for general education and information. It is not a substitute for medical advice, diagnosis or treatment. Speak with a qualified healthcare professional before changing your diet, medication, blood-sugar targets or exercise routine.
Thanks for listening—and remember, you got this.