What are Low Key Load food comparisons?

Low Key Load food comparisons help you understand the nutritional differences between similar foods in this category. We have 20 comparisons available to help you make better choices for blood sugar management.

How do I use these food comparisons for diabetes management?

Each comparison shows two foods side-by-side with their Blood Sugar Impact (BSI), carbohydrates, sugars, fiber, fat, and protein content. Look for foods with lower BSI scores and higher fiber content for better blood sugar control.

What does the Blood Sugar Impact (BSI) score mean?

BSI is our proprietary score that predicts how much a food will raise your blood sugar. Lower scores (closer to 0) indicate minimal impact, while higher scores suggest the food may cause larger blood sugar spikes. This helps diabetics choose foods that support stable glucose levels.

How should I interpret the nutritional information in these comparisons?

Focus on foods with higher fiber and protein content, as these nutrients help slow glucose absorption. Compare carbohydrate and sugar content between similar foods to identify better options. The color-coding helps you quickly identify foods with higher or lower nutrient levels.

Can I create my own food comparisons?

Yes! Use our comparison tool to compare any two foods in our database. This is especially helpful when you want to compare foods from different categories or find alternatives to foods that spike your blood sugar.

How often should I use food comparisons in my meal planning?

Food comparisons are most helpful when you're trying to choose between similar foods or looking for alternatives to foods that affect your blood sugar. Use them when grocery shopping, meal planning, or when you want to understand why certain foods work better for your diabetes management.

Badlow

Organic Uncured Pork Bacon, Organic Uncured vs Gourmet Meatballs Made With Pork And Beef, Pork And Beef

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Organic Uncu... Food 1 Food 1 • COOPERATIVE REGIONS OF ORGANIC PRODUCER POOLS Organic Uncured Pork Bacon, Organic Uncured	1.8	571	7.1	—	—	42.9	21.4
Gourmet Meat... Food 2 Food 2 • WEIS MARKETS, INC. Gourmet Meatballs Made With Pork And Beef, Pork And Beef	5.6	274	2.7	—	—	20.4	15.9

Uncured Black Forest Bacon vs Hardwood Smoked Organic Uncured Pork Bacon, Hardwood Smoked

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Uncured Blac... Food 1 Food 1 • HEMPLER FOODS GROUP LLC Uncured Black Forest Bacon	8.4	429	4.8	4.8	—	23.8	42.9
Hardwood Smo... Food 2 Food 2 • COOPERATIVE REGIONS OF ORGANIC PRODUCER POOLS Hardwood Smoked Organic Uncured Pork Bacon, Hardwood Smoked	1.8	571	7.1	—	—	42.9	21.4

Naked Bacon, Uncured Bacon, Original, Original vs Hardwood Smoked Organic Uncured Pork Bacon, Hardwood Smoked

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Naked Bacon,... Food 1 Food 1 • AGRIMISSOURI Naked Bacon, Uncured Bacon, Original, Original	5.2	400	20.0	13.3	—	23.3	46.7
Hardwood Smo... Food 2 Food 2 • COOPERATIVE REGIONS OF ORGANIC PRODUCER POOLS Hardwood Smoked Organic Uncured Pork Bacon, Hardwood Smoked	1.8	571	7.1	—	—	42.9	21.4

Extra Creamy Coconut Milk, Extra Creamy vs Dried Shiitake Mushroom

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Extra Creamy... Food 1 Food 1 • FIRST WORLD IMPORTS Extra Creamy Coconut Milk, Extra Creamy	3.9	175	2.5	2.5	—	17.5	—
Dried Shiita... Food 2 Food 2 • STEWART BRAEMAR INC. Dried Shiitake Mushroom	3.8	357	57.1	—	28.6	1.4	28.6

Premium Cocoa vs Unsweetened Baking Cocoa, Unsweetened

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Premium Cocoa Food 1 Food 1 • SACO FOODS, INC. Premium Cocoa	1.9	200	60.0	—	40.0	10.0	20.0
Unsweetened ... Food 2 Food 2 • PRICE CHOPPER SUPERMARKETS Unsweetened Baking Cocoa, Unsweetened	1.9	250	50.0	—	25.0	—	25.0

Rich Chocolate Flavor Gourmet Baking Cocoa, Rich Chocolate vs Premium Unsweetened Coconut Milk, Unsweetened

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Rich Chocola... Food 1 Food 1 • RODELLE INC. Rich Chocolate Flavor Gourmet Baking Cocoa, Rich Chocolate	1.9	333	50.0	—	33.3	16.7	16.7
Premium Unsw... Food 2 Food 2 • SAVE MART SUPERMARKETS INC. Premium Unsweetened Coconut Milk, Unsweetened	3.9	175	2.5	1.3	—	17.5	—

Soy Bean Paste, Soy Bean vs Unsweetened Organic Cocoa + Espresso, Unsweetened

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Soy Bean Pas... Food 1 Food 1 • MUTUAL TRADING CO., INC. Soy Bean Paste, Soy Bean	3.8	167	20.0	—	6.7	6.7	13.3
Unsweetened ... Food 2 Food 2 • COCOAX, INC Unsweetened Organic Cocoa + Espresso, Unsweetened	3.8	300	60.0	20.0	20.0	10.0	20.0

Savoy, Coconut Cream vs Natural Coconut

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Savoy, Cocon... Food 1 Food 1 • THAI AGRI FOODS CO., LTD. Savoy, Coconut Cream	5.8	222	3.3	—	—	22.2	2.2
Natural Coconut Food 2 Food 2 • CIBO VITA INC Natural Coconut	3.5	675	25.0	7.1	17.9	64.3	7.1

Dried Mirasol Pepper vs Special Dark 100% Cacao Cocoa, Special Dark

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Dried Miraso... Food 1 Food 1 • DEL CAMPO Dried Mirasol Pepper	2.5	367	66.7	20.0	23.3	6.7	10.0
Special Dark... Food 2 Food 2 • THE HERSHEY COMPANY Special Dark 100% Cacao Cocoa, Special Dark	1.9	200	60.0	—	40.0	10.0	20.0

Coconut Chips, Coconut vs Red Curry Organic Coconut Milk, Red Curry

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Coconut Chip... Food 1 Food 1 • WILDERNESS PRODUCTS, LLC Coconut Chips, Coconut	7.1	661	32.1	7.1	17.9	64.3	7.1
Red Curry Or... Food 2 Food 2 • WICHY PLANTATION CO. (PVT) LTD. Red Curry Organic Coconut Milk, Red Curry	6.3	85	3.7	—	0.5	7.2	1.1

Shiitake Dried Whole Mushrooms, Shiitake vs Rich Chocolate Flavor Gourmet Baking Cocoa, Rich Chocolate

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Shiitake Dri... Food 1 Food 1 • GIORGIO FOODS, INC. Shiitake Dried Whole Mushrooms, Shiitake	6.0	300	80.0	—	20.0	—	—
Rich Chocola... Food 2 Food 2 • RODELLE INC. Rich Chocolate Flavor Gourmet Baking Cocoa, Rich Chocolate	1.9	333	50.0	—	33.3	16.7	16.7

Mae Ploy, Coconut Cream vs Unsweetened 100% Cacao, Unsweetened

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Mae Ploy, Co... Food 1 Food 1 • THEPPADUNG PORN COCONUT CO Mae Ploy, Coconut Cream	5.8	200	3.8	2.5	—	21.3	2.5
Unsweetened ... Food 2 Food 2 • THE HERSHEY COMPANY Unsweetened 100% Cacao, Unsweetened	1.9	200	60.0	—	40.0	10.0	20.0

100% Organic Unsweetened Shredded Coconut, Unsweetened vs Unsweetened Dutched Cocoa Powder, Unsweetened

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
100% Organic... Food 1 Food 1 • EDWARD & SONS TRADING CO., INC 100% Organic Unsweetened Shredded Coconut, Unsweetened	3.6	667	26.7	6.7	13.3	66.7	6.7
Unsweetened ... Food 2 Food 2 • THE KROGER CO. Unsweetened Dutched Cocoa Powder, Unsweetened	1.9	200	60.0	—	40.0	10.0	20.0

Unsweetened Organic Coconut Cream, Unsweetened vs Unsweetened Flaked Coconut, Unsweetened

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Unsweetened ... Food 1 Food 1 • GREENFIELD PRODUCTS LLC Unsweetened Organic Coconut Cream, Unsweetened	9.7	220	5.0	2.0	—	21.0	2.0
Unsweetened ... Food 2 Food 2 • WEGMANS FOOD MARKETS, INC. Unsweetened Flaked Coconut, Unsweetened	3.6	733	26.7	6.7	13.3	66.7	6.7

Pure Vanilla Extract vs Spicy Bean Paste

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Pure Vanilla... Food 1 Food 1 • SANTA FE DISTRIBUTING Pure Vanilla Extract	2.0	100	20.0	20.0	—	—	—
Spicy Bean P... Food 2 Food 2 • LAOGANMA Spicy Bean Paste	1.9	427	6.7	—	3.3	36.7	10.0

Unsweetened Dutched Cocoa Powder, Unsweetened vs Unsweetened Shredded Coconut, Unsweetened

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Unsweetened ... Food 1 Food 1 • THE KROGER CO. Unsweetened Dutched Cocoa Powder, Unsweetened	1.9	200	60.0	—	40.0	10.0	20.0
Unsweetened ... Food 2 Food 2 • INTERNATIONAL FOODSOURCE Unsweetened Shredded Coconut, Unsweetened	9.0	650	32.5	7.5	20.0	60.0	7.5

Golden Boy, Medium Shredded Coconut Unsweetened vs Classic Coconut Milk, Classic

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Golden Boy, ... Food 1 Food 1 • GROUP PUBLISHING, INC. Golden Boy, Medium Shredded Coconut Unsweetened	3.6	667	23.3	6.7	16.7	63.3	6.7
Classic Coco... Food 2 Food 2 Classic Coconut Milk, Classic	5.8	183	5.0	1.7	—	16.7	1.7

Small Coconut Flakes vs Classic Coconut Milk, Classic

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Small Coconu... Food 1 Food 1 • WILDERNESS PRODUCTS, LLC Small Coconut Flakes	7.1	661	32.1	7.1	17.9	64.3	7.1
Classic Coco... Food 2 Food 2 Classic Coconut Milk, Classic	5.8	183	5.0	1.7	—	16.7	1.7

Organic Dried Chile Peppers vs Unsweetened Cocoa Powder, Unsweetened

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Organic Drie... Food 1 Food 1 • MYCOLOGICAL Organic Dried Chile Peppers	3.8	429	57.1	28.6	28.6	14.3	14.3
Unsweetened ... Food 2 Food 2 • H E BUTT GROCERY COMPANY Unsweetened Cocoa Powder, Unsweetened	1.9	500	40.0	—	20.0	20.0	20.0

Unsweetened Cocoa Powder vs Classic Coconut Milk, Classic

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Unsweetened ... Food 1 Food 1 • TREE OF LIFE, INC. Unsweetened Cocoa Powder	5.6	233	60.0	—	40.0	13.3	20.0
Classic Coco... Food 2 Food 2 Classic Coconut Milk, Classic	5.8	183	5.0	1.7	—	16.7	1.7

Low Key Load Food Comparisons For Diabetics