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

Feta Cheese Crumbles vs Old Fashioned Cheese, Pasteurized Cheese Snack, Pepper Jack Melt, Pepper Jack Melt

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Feta Cheese ... Food 1 Food 1 • COOPERATIVE REGIONS OF ORGANIC PRODUCER POOLS Feta Cheese Crumbles	3.7	250	7.1	—	—	14.3	21.4
Old Fashione... Food 2 Food 2 • OLD FASHIONED FOODS, INC. Old Fashioned Cheese, Pasteurized Cheese Snack, Pepper Jack Melt, Pepper Jack Melt	7.7	233	13.3	10.0	—	20.0	6.7

Cheese Food, Port Wine vs Cream Cheese Snack Spread, Cream Cheese & Vegetable

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Cheese Food,... Food 1 Food 1 • ORIGINAL HERKIMER COUNTY CHEESE COMPANY INC Cheese Food, Port Wine	3.7	321	7.1	7.1	—	25.0	17.9
Cream Cheese... Food 2 Food 2 • OLD FASHIONED FOODS, INC. Cream Cheese Snack Spread, Cream Cheese & Vegetable	7.5	300	13.3	6.7	—	26.7	10.0

Vermont Sharp White Natural Cheddar Cheese vs American Singles Pasteurized Prepared Cheese Product

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Vermont Shar... Food 1 Food 1 • JOHN F MARTIN & SONS INC Vermont Sharp White Natural Cheddar Cheese	1.8	393	3.6	—	—	32.1	25.0
American Sin... Food 2 Food 2 • WEIS MARKETS, INC. American Singles Pasteurized Prepared Cheese Product	3.7	316	10.5	5.3	—	26.3	15.8

Quesito Colombiano Colombian Style Fresh Cheese vs Food Lion, White American Cheese

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Quesito Colo... Food 1 Food 1 • WISCONSIN CHEESE GROUP INC. Quesito Colombiano Colombian Style Fresh Cheese	1.8	321	3.6	3.6	—	25.0	21.4
Food Lion, W... Food 2 Food 2 • FOOD TOWN STORES INC. Food Lion, White American Cheese	1.8	381	4.8	—	—	33.3	19.1

American Singles vs Darigold, Shredded Cheese, Mexican Blend, Mexican Blend

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
American Sin... Food 1 Food 1 • BORDEN, INC. American Singles	3.8	333	9.5	4.8	—	21.4	14.3
Darigold, Sh... Food 2 Food 2 • DARIGOLD, INC. Darigold, Shredded Cheese, Mexican Blend, Mexican Blend	1.8	393	3.6	—	—	32.1	25.0

2% Low Fat Small Curd Cottage Cheese vs Jilbert, Sharp Colby

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
2% Low Fat S... Food 1 Food 1 • TOPCO ASSOCIATES, INC. 2% Low Fat Small Curd Cottage Cheese	7.8	80	3.5	2.7	—	2.2	11.5
Jilbert, Sha... Food 2 Food 2 • DEAN FOODS COMPANY Jilbert, Sharp Colby	1.8	393	3.6	—	—	32.1	25.0

Goat Cheese, Honey Almond vs 3 Cheese Mexican Lactose Free A Blend Of Cheddar, Monterey Jack & Colby Shredded Cheeses, 3 Cheese Mexican

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Goat Cheese,... Food 1 Food 1 • KLK FORTE INDUSTRY INC. Goat Cheese, Honey Almond	7.5	286	14.3	10.7	—	21.4	14.3
3 Cheese Mex... Food 2 Food 2 • REDWOOD HILL FARM & CREAMERY, LLC 3 Cheese Mexican Lactose Free A Blend Of Cheddar, Monterey Jack & Colby Shredded Cheeses, 3 Cheese Mexican	1.8	393	3.6	—	—	32.1	25.0

Colombian Style Cheese vs Scott's Of Wisconsin, Cheddar Habanero With Real Pecans & Almonds

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Colombian St... Food 1 Food 1 • TROPICAL CHEESE INDUSTRIES INC Colombian Style Cheese	1.9	286	3.6	3.6	—	21.4	21.4
Scott's Of W... Food 2 Food 2 • SCOTT'S Scott's Of Wisconsin, Cheddar Habanero With Real Pecans & Almonds	7.4	323	12.9	12.9	—	25.8	19.4

Deluxe American Pasteurized Process Cheese Slices vs Cheddar Style Plant Based Slices, Cheddar Style

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Deluxe Ameri... Food 1 Food 1 • LIDL Deluxe American Pasteurized Process Cheese Slices	1.8	368	5.3	—	—	31.6	21.1
Cheddar Styl... Food 2 Food 2 • MEDIACOM TECHNOLOGY Cheddar Style Plant Based Slices, Cheddar Style	7.6	318	18.2	—	—	22.7	9.1

Light String Cheese, Light vs Hot Pepper Plant Based Cheese Slices, Hot Pepper

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Light String... Food 1 Food 1 • WORLD CHEESE CO. INC. Light String Cheese, Light	1.9	214	3.6	—	—	10.7	25.0
Hot Pepper P... Food 2 Food 2 • GOOD PLANET FOODS LLC Hot Pepper Plant Based Cheese Slices, Hot Pepper	9.7	261	21.7	—	—	21.7	—

Mild Cheddar Cheese Slices, Mild Cheddar vs Hot Pepper Pasteurized Process Cheese Food With Jalapeno Peppers, Hot Pepper

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Mild Cheddar... Food 1 Food 1 • WEGMANS FOOD MARKETS, INC. Mild Cheddar Cheese Slices, Mild Cheddar	1.8	375	4.2	—	—	33.3	25.0
Hot Pepper P... Food 2 Food 2 • KRAFT HEINZ FOODS COMPANY Hot Pepper Pasteurized Process Cheese Food With Jalapeno Peppers, Hot Pepper	3.7	357	7.1	3.6	—	28.6	21.4

White Rose, Muenster Cheese Sticks vs Sunny Acres, Jalapeno Pasteurized Processed Sandwich Slices

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
White Rose, ... Food 1 Food 1 • WHITE ROSE FOOD CORP. White Rose, Muenster Cheese Sticks	1.8	357	3.6	—	—	28.6	25.0
Sunny Acres,... Food 2 Food 2 • SMARTPRICE SALES AND MARKETING, INC Sunny Acres, Jalapeno Pasteurized Processed Sandwich Slices	5.9	176	17.7	—	—	11.8	—

Pasteurized Prepared Cheese Product, American vs Sliced Yellow Deli American Cheese Product

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Pasteurized ... Food 1 Food 1 • KRAFT HEINZ FOODS COMPANY Pasteurized Prepared Cheese Product, American	3.8	316	10.5	10.5	—	21.1	15.8
Sliced Yello... Food 2 Food 2 • LAND O'LAKES, INC. Sliced Yellow Deli American Cheese Product	1.8	381	4.8	4.8	—	33.3	19.1

Vegan Roadhouse Cheese Spread, Roadhouse vs Low Salt Queso Blanco

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Vegan Roadho... Food 1 Food 1 • MIYOKO'S KITCHEN Vegan Roadhouse Cheese Spread, Roadhouse	5.6	357	14.3	3.6	3.6	32.1	7.1
Low Salt Que... Food 2 Food 2 • TROPICAL CHEESE INDUSTRIES INC Low Salt Queso Blanco	3.8	250	7.1	3.6	—	17.9	17.9

Garlic & Herb Whipped Cream Cheese Spread, Garlic & Herb vs Cheddar Style Cheese

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Garlic & Her... Food 1 Food 1 • KRAFT HEINZ FOODS COMPANY Garlic & Herb Whipped Cream Cheese Spread, Garlic & Herb	3.9	227	9.1	4.6	—	15.9	4.6
Cheddar Styl... Food 2 Food 2 • P.J. LISAC & ASSOCIATES, INC. Cheddar Style Cheese	3.7	250	10.7	—	3.6	14.3	21.4

Crystal Farms, Light Pasteurized Processed Cheese Product, Spreadable, Garden Ranch vs Plain Cashew Cheese, Plain

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Crystal Farm... Food 1 Food 1 • MILTON G. WALDBAUM COMPANY Crystal Farms, Light Pasteurized Processed Cheese Product, Spreadable, Garden Ranch	1.9	158	5.3	5.3	—	7.9	15.8
Plain Cashew... Food 2 Food 2 • NUTTIN ORDINARY LLC Plain Cashew Cheese, Plain	7.5	321	17.9	3.6	3.6	25.0	10.7

Nacho Cheddar Cheese Dip, Mild vs Sharp Cheddar Cheese Snack Bars, Sharp Cheddar Cheese

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Nacho Chedda... Food 1 Food 1 • TEKSOUTH RECORDS Nacho Cheddar Cheese Dip, Mild	5.9	159	10.8	4.2	0.3	12.5	1.4
Sharp Chedda... Food 2 Food 2 • PANOS BRANDS LLC Sharp Cheddar Cheese Snack Bars, Sharp Cheddar Cheese	3.8	393	3.6	—	—	32.1	—

Singles vs Fat Free Cheese, Ricotta

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Singles Food 1 Food 1 • FISHER CHEESE COMPANY Singles	5.8	237	15.8	5.3	—	18.4	5.3
Fat Free Che... Food 2 Food 2 • WEGMANS FOOD MARKETS, INC. Fat Free Cheese, Ricotta	9.8	73	8.1	6.5	—	—	9.7

Dairy Free Plant Based Cheddar Style Shreds Cheese vs Dragone, Parmesan Cheese

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Dairy Free P... Food 1 Food 1 Dairy Free Plant Based Cheddar Style Shreds Cheese	7.8	321	25.0	—	10.7	21.4	—
Dragone, Par... Food 2 Food 2 • SAPUTO CHEESE USA INC. Dragone, Parmesan Cheese	1.8	357	3.6	3.6	—	25.0	32.1

Double Cheddar Shredded Cheddar Cheeses, Double Cheddar vs Sharp Cheddar Extra Thin Cheese Slices

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Double Chedd... Food 1 Food 1 • KRAFT HEINZ FOODS COMPANY Double Cheddar Shredded Cheddar Cheeses, Double Cheddar	1.8	393	3.6	—	—	32.1	21.4
Sharp Chedda... Food 2 Food 2 • FOOD TOWN STORES INC. Sharp Cheddar Extra Thin Cheese Slices	1.8	406	3.1	—	—	34.4	21.9

Low Key Load Food Comparisons For Diabetics