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Glycemic Index & Load

GI (Glycemic Index) — How fast a food raises blood sugar (0–100). Fixed per food.

  • 💚 Low (≤55): Slow rise. Good for stable glucose.
  • 🟡 Medium (56–69): Moderate rise. Monitor portion.
  • 🔴 High (≥70): Fast spike. Requires careful timing.

GL (Glycemic Load) — Real blood sugar impact of your actual portion. Calculated as (GI × net carbs) / 100.

  • 💚 Low (≤10): Minimal impact. Usually safe.
  • 🟡 Medium (11–19): Moderate. Consider pre-bolus.
  • 🔴 High (≥20): Significant spike. Pre-bolus insulin recommended 15–20 min before eating.

A food can have high GI but low GL (e.g. watermelon: GI 72, GL ~5) — the actual portion matters more than the index alone. Always dose based on GL and net carbs, not just GI.