Swap Lab
Swap Lab for iPhone

Don't count calories. Swap them.

Snap a photo of your meal, see the glycemic impact of every food on your plate, and find lower-GI swaps you'll actually enjoy — no calorie counting, no cutting out the foods you like.

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−44%
Try a swap
Sliced Potatoes GI 78
High GI · can spike blood sugar fast
Sweet Potatoes GI 44
Lower GI · more nutrients, same comfort

Three steps to a smarter plate.

Swap Lab isn't a diet. It keeps the foods you love on the menu and shows you the version that treats your blood sugar better.

1

Scan your plate

Snap a photo of your meal — or just type what you're eating. Swap Lab identifies every food on the plate in seconds.

2

See the score

Each food gets a GI score and glycemic load, with a plain-English explanation of what that means for your blood sugar.

3

Make the swap

Get lower-GI alternatives that match the taste and texture you're craving — and see exactly how much lower they score.

Understand the why behind every swap.

Clear, practical guidance on GI and blood sugar impact — not just a number.

Scan any meal

Point your camera at the plate and get a GI rating for everything on it — steak, potatoes, carrots, herbs, all identified and scored individually.

GI score + glycemic load

See both numbers side by side, with a short explanation of why they matter — especially useful if you're managing diabetes or steadying your energy.

Similar taste & texture

Swaps that still satisfy the craving. Love potatoes? Sweet potatoes cut the GI by 44% and keep the comfort.

From other kitchens

Discover how the world satisfies the same craving, smarter — lentil curry, quinoa tabouli, chickpea salad and more.

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Why GI matters.

The glycemic index measures how quickly a food raises your blood sugar. High-GI foods cause fast spikes and crashes; lower-GI foods release energy steadily. Small swaps add up — without giving up the meals you actually want to eat.

Example: sliced potatoes score GI 78 — a rapid blood-sugar spike. Swapping to sweet potatoes (GI 44) or cauliflower (GI 15) keeps the meal familiar while dramatically lowering the impact. That's the whole idea.

Turn everyday foods into better choices.

Swap Lab is coming soon to the App Store.

Coming soon to the
App Store