If you are following the keto diet, you know how important it is to keep track of your ketone levels at all times. Measuring them gives you vital information about how you’re doing and how to finetune your diet and lifestyle. It’s also great to keep up motivation. But did you know that there’s an even more precise way of tracking ketosis, that even gives you an insight into how you are doing metabolically?
Learn all about the Glucose Ketone Index (GKI) and how to use it for tracking your keto journey – with the aid of the Go-Keto Meter and the Go-Keto App.
In this article
• Glucose Ketone Index (GKI): what is it?
• Calculate your GKI the easy way: the Go-Keto App
• Calculating your GKI ‘by hand’ (the hard way)
• Interpreting your GKI
• Factors that affect your GKI
What is the Glucose Ketone Index?
You’re on keto, so you’re probably already measuring your ketones to see if you are in ketosis. But did you know that even with ideal ketone levels for weight loss, elevations and fluctuations in your blood glucose levels can affect your health goals and prevent you from getting the full benefits of ketosis? That is why tracking your glucose as well as your ketones will give you an even more complete and precise picture.
The lower your GK, the better
The best way to do this is by watching your Glucose Ketone Index (GKI). The GKI is the calculated ratio between your glucose and ketone levels, represented by a single value. The GKI number you strive for depends on your health goal, but generally, the lower your GKI, the better. A low GKI indicates that your insulin-glucose metabolism is well-tuned and functioning optimally.
By measuring your ketone levels as well as your glucose levels with the Go-Keto Meter, you can track your GKI on a regular basis. And as you might expect from Go-Keto, we have a way of making it super easy for you: the Go-Keto App.
Summary
Tracking your Glucose Ketone Index (GKI) is the best way to optimize your progress on the keto diet.
Calculate your GKI the easy way: the Go-Keto App
The Go-Keto App was developed as a perfect and easy tool to use with your Go-Keto Ketone and Glucose Meter. Right there for you on your smartphone or tablet, always at hand when you need it, it performs all the complex GKI calculations (you can check them out below in this article) for you and shows you your progress in clear and easy graphs.
The Go-Keto App in a nutshell
- The perfect companion for your Go-Keto ketone and glucose meter
- Easy logging of your ketone and glucose levels
- Automatically calculates your Glucose-Ketone Index (GKI)
- Clear and beautiful graphs to track your progress and fluctuations
- Direct access to the Go-Keto Shop
Summary
The Go-Keto App’s is the easiest and most practical tool for tracking your GKI and keeping up-to-date on how you’re doing on your keto journey.
Using the Go-Keto App with the Go-Keto Meter
For getting accurate GKI values, you need to measure with a blood ketone-glucose meter. Other ways of measuring simply aren’t precise enough. So if you haven’t got the Go-Keto Ketone and Glucose Meter yet, now’s the time to get it!
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Want to find out more about how and when to use the Go-Keto Meter?
Read this article on the Go-Keto ketone and glucose meter or watch this video in which Go-Keto’s expert Ben Nordemann explains all:
Go-Keto App – easy and quick set-up
Once you’ve got your Meter set up for use with both the glucose and ketone test strips, lancet pen and lancets, the next step is getting the Go-Keto App. Go to the Google Play Store if you have an Android device and the App Store if you use an iPhone or iPad, to download and install the Go-Keto App. Complete the App setup by following the in-app directions – it’s easy and quick!
Ready for checking your GKI? Here’s how you do it!
1. Measure your glucose and ketone values with the Go-Keto Meter (watch this video to find out how to measure both with just one drop of blood!).
2. Open the Go-Keto App and enter both values.
3. The App automatically calculates your GKI!
4. Each measurement will be recorded for later reference.
5. Under ‘charts’ you can track your progress visually.
6. Your ‘dashboard’ always shows you your latest values.
Summary
As we said, using the Go-Keto App is definitely the easy way! And it’s not just super easy, it’s also good fun and very motivating to keep see how well you’re doing through using the App and checking the beautiful charts.
But we promised – you can also do the GKI maths yourself, if you’re interested. Let’s see how it’s done.
How to calculate your GKI by hand – the hard way
1. Measure your blood glucose levels as described with your Go-Keto meter.
2. Then, do the same for your ketone levels.
3. Note the results.
4. Then, use this formula: [Blood Glucose Result ÷ 18] ÷ Blood Ketone Result = GKI
IMPORTANT: If you’re not in the U.S. and the glucose reading is already in mmol/L, you don’t need to divide your glucose result by 18.
5. Keep a record of your GKI values, e.g. in a diary.
Interpreting your GKI
Now the Go-Keto App will always give you the meaning of the resulting GKI, but if you calculate by hand, it’s up to you to interpret the results:
| RESULT | WHAT IT MEANS |
|---|---|
| ≥9 | You have not reached ketosis yet. |
| 6-9 | You’re in a low level of ketosis. Ideal for anyone whose goal is weight loss or maintaining optimal health. |
| 6-9 | You’re in a moderate level of ketosis. Ideal for those with type 2 diabetes, obesity or insulin resistance. |
| ≤3 | You’re in a high therapeutic level of ketosis. Ideal for patients who have cancer, epilepsy, Alzheimer’s disease, Parkinson’s disease. |
Summary
Calculating your GKI by hand involves a lot of work: you not only have to do the intricate calculations and keep records for yourself, but also to interpret the results.
What are the factors affecting your GKI?
Many lifestyle and environmental factors can affect your GKI because both ketone and glucose levels change quickly in response to diet, exercise, stress, and environmental conditions. If you’re trying to maintain a low GKI number, keep these important factors in mind:
• Fasting: after meals, you may not be able to stay in the lowest glucose-ketone range, because even on a keto diet, you still need some carbs. Even the most balanced keto meal will usually raise your glucose levels a little. Practicing intermittent fasting can be beneficial for decreasing blood glucose levels, keeping GKI low, and maintaining good health.
• Nutrition: if high glucose levels are spiking your GKI, it’s a clear sign that you are (still) eating too much carbohydrates. You probably need to lower your carb intake a little more. Stick to your keto diet and keep a food diary to see what foods exactly affect your levels. Use this to finetune your meal plan. Keep an eye open for hidden carbs! Step by step, your GKI will improve – and so will your health.
• Stress: when you’re stressed, the hormones cortisol and epinephrine are released, which can cause blood sugar to rise. To keep stress levels low, try to get plenty of rest and focus on daily stress-reducing practices, such as yoga, meditation or just a good walk outdoors. Work out regularly.
Conclusion
Tracking GKI values – the ratio between your glucose and ketone levels – is a very refined way to follow your keto journey as well as your metabolic state of health. Using the Go-Keto App is super easy, fun and motivating!
