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

Jacobo Ps Moz 20 Lb Avg vs Land O Lakes 50% Reduced Sodium, 50% Reduced Fat American,Slices, Yellow, 160

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Jacobo Ps Mo... Food 1 Food 1 • DAIRY FARMERS OF AMERICA INC. Jacobo Ps Moz 20 Lb Avg	28g	13.1	296	7.1	3.6	—	21.4	25.0
Land O Lakes... Food 2 Food 2 • LAND O'LAKES Land O Lakes 50% Reduced Sodium, 50% Reduced Fat American,Slices, Yellow, 160	28g	23.7	254	12.6	7.0	—	15.0	19.1

Land O Lakes 50% Reduced Sodium, 50% Reduced Fat American,Slices, Yellow, 160 vs Bongards Mozzarella/Provolone Feather Shred 4/5#

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Land O Lakes... Food 1 Food 1 • LAND O'LAKES Land O Lakes 50% Reduced Sodium, 50% Reduced Fat American,Slices, Yellow, 160	28g	23.7	254	12.6	7.0	—	15.0	19.1
Bongards Moz... Food 2 Food 2 • BONGARDS CREAMERIES Bongards Mozzarella/Provolone Feather Shred 4/5#	28g	6.5	321	3.6	—	—	25.0	25.0

Land O Lakes Reduced Fat American, Slices, Yellow, 160 vs Bongards Pasteurized Blended Low Moisture Part Skim Mozzarella Cheese Slice 160 P 4/5#

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Land O Lakes... Food 1 Food 1 • LAND O'LAKES Land O Lakes Reduced Fat American, Slices, Yellow, 160	28g	24.4	255	13.0	7.0	—	15.0	19.1
Bongards Pas... Food 2 Food 2 • BONGARDS CREAMERIES Bongards Pasteurized Blended Low Moisture Part Skim Mozzarella Cheese Slice 160 P 4/5#	28g	6.6	286	3.6	—	—	21.4	21.4

Polly O Natural Cheese vs Chef Mate Que Bueno! Nacho Cheese Sauce Club Pack, 6 Lb 6 Oz Can

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Polly O Natu... Food 1 Food 1 • BELGIOIOSO CHEESE INC Polly O Natural Cheese	63g	12.2	175	6.4	6.4	—	12.7	9.5
Chef Mate Qu... Food 2 Food 2 • SOCIÉTÉ DES PRODUITS NESTLÉ S.A. Chef Mate Que Bueno! Nacho Cheese Sauce Club Pack, 6 Lb 6 Oz Can	62g	15.6	177	8.1	1.6	—	12.9	6.5

Land O Lakes Reduced Fat American, Slices, Yellow, 160 vs Bongards Sharp Yellow Cheddar Cheese Feather Shred 6/5#

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Land O Lakes... Food 1 Food 1 • LAND O'LAKES Land O Lakes Reduced Fat American, Slices, Yellow, 160	28g	24.4	255	13.0	7.0	—	15.0	19.1
Bongards Sha... Food 2 Food 2 • BONGARDS CREAMERIES Bongards Sharp Yellow Cheddar Cheese Feather Shred 6/5#	28g	6.5	393	3.6	—	—	32.1	21.4

Bongards Mozzarella, Provolone, And Cheddar Feather Shred 4/5# vs Land O Lakes 50% Reduced Sodium, 50% Reduced Fat American,160 Slices, Yellow, 5 Lb.

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Bongards Moz... Food 1 Food 1 • BONGARDS CREAMERIES Bongards Mozzarella, Provolone, And Cheddar Feather Shred 4/5#	28g	6.6	321	3.6	—	—	21.4	25.0
Land O Lakes... Food 2 Food 2 • LAND O'LAKES Land O Lakes 50% Reduced Sodium, 50% Reduced Fat American,160 Slices, Yellow, 5 Lb.	28g	23.7	254	12.6	7.0	—	15.0	19.1

Bongards Pasteurized Blended Swiss Cheese Slice 160 P 4/5# vs Land O Lakes 50% Reduced Sodium, 50% Reduced Fat American,Slices, Yellow, 160

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Bongards Pas... Food 1 Food 1 • BONGARDS CREAMERIES Bongards Pasteurized Blended Swiss Cheese Slice 160 P 4/5#	28g	6.5	357	3.6	—	—	25.0	25.0
Land O Lakes... Food 2 Food 2 • LAND O'LAKES Land O Lakes 50% Reduced Sodium, 50% Reduced Fat American,Slices, Yellow, 160	28g	23.7	254	12.6	7.0	—	15.0	19.1

Reduced Fat Nacho Cheese Sauce, Reduced Sodium vs Bongards White Process American Loaf 6/5#

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Reduced Fat ... Food 1 Food 1 • EAST SIDE ENTREES Reduced Fat Nacho Cheese Sauce, Reduced Sodium	57g	10.1	175	5.3	3.5	—	12.3	12.3
Bongards Whi... Food 2 Food 2 • BONGARDS CREAMERIES Bongards White Process American Loaf 6/5#	28g	6.5	393	3.6	3.6	—	32.1	21.4

Bongards White Process American Loaf 5# vs Reduced Fat Cheese Sauce, Reduced Sodium

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Bongards Whi... Food 1 Food 1 • BONGARDS CREAMERIES Bongards White Process American Loaf 5#	28g	6.5	393	3.6	3.6	—	32.1	21.4
Reduced Fat ... Food 2 Food 2 • EAST SIDE ENTREES Reduced Fat Cheese Sauce, Reduced Sodium	57g	10.1	175	5.3	3.5	—	12.3	12.3

Bongards Yellow Reduced Fat & Sodium Process American Slice 160 H 5# vs Land O Lakes 25% Rs, 50% Rf American,160 Slices, Yellow, 5 Lb.

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Bongards Yel... Food 1 Food 1 • BONGARDS CREAMERIES Bongards Yellow Reduced Fat & Sodium Process American Slice 160 H 5#	28g	13.3	250	7.1	3.6	—	14.3	25.0
Land O Lakes... Food 2 Food 2 • LAND O'LAKES Land O Lakes 25% Rs, 50% Rf American,160 Slices, Yellow, 5 Lb.	28g	24.0	255	12.8	7.0	—	15.1	19.2

Land O Lakes American Cheese Slices, White, 160 vs Reduced Fat Nacho Cheese Sauce, Reduced Sodium

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Land O Lakes... Food 1 Food 1 • LAND O'LAKES Land O Lakes American Cheese Slices, White, 160	28g	12.3	357	6.7	4.0	—	30.2	17.8
Reduced Fat ... Food 2 Food 2 • EAST SIDE ENTREES Reduced Fat Nacho Cheese Sauce, Reduced Sodium	57g	10.1	175	5.3	3.5	—	12.3	12.3

Chef Mate Que Bueno! Nacho Cheese Sauce Club Pack, 6 Lb 6 Oz Can vs Bongards White Process American Loaf 6/5#

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Chef Mate Qu... Food 1 Food 1 • SOCIÉTÉ DES PRODUITS NESTLÉ S.A. Chef Mate Que Bueno! Nacho Cheese Sauce Club Pack, 6 Lb 6 Oz Can	62g	15.6	177	8.1	1.6	—	12.9	6.5
Bongards Whi... Food 2 Food 2 • BONGARDS CREAMERIES Bongards White Process American Loaf 6/5#	28g	6.5	393	3.6	3.6	—	32.1	21.4

Chef Mate Que Bueno! Nacho Cheese Sauce Club Pack, 6 Lb 6 Oz Can vs Bongards White Process American Loaf 5#

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Chef Mate Qu... Food 1 Food 1 • SOCIÉTÉ DES PRODUITS NESTLÉ S.A. Chef Mate Que Bueno! Nacho Cheese Sauce Club Pack, 6 Lb 6 Oz Can	62g	15.6	177	8.1	1.6	—	12.9	6.5
Bongards Whi... Food 2 Food 2 • BONGARDS CREAMERIES Bongards White Process American Loaf 5#	28g	6.5	393	3.6	3.6	—	32.1	21.4

Bongards Mozzarella/Provolone Feather Shred 4/5# vs Cheddar Cheese Sauce Clean Label 6/5# 30#

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Bongards Moz... Food 1 Food 1 • BONGARDS CREAMERIES Bongards Mozzarella/Provolone Feather Shred 4/5#	28g	6.5	321	3.6	—	—	25.0	25.0
Cheddar Chee... Food 2 Food 2 • JTM FOOD GROUP Cheddar Cheese Sauce Clean Label 6/5# 30#	51g	8.1	226	4.2	1.6	—	16.6	12.8

Land O Lakes 50% Reduced Sodium, 50% Reduced Fat American,160 Slices, Yellow, 5 Lb. vs Bongards Yellow Process American Cheese Spread Loaf 6/5#

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Land O Lakes... Food 1 Food 1 • LAND O'LAKES Land O Lakes 50% Reduced Sodium, 50% Reduced Fat American,160 Slices, Yellow, 5 Lb.	28g	23.7	254	12.6	7.0	—	15.0	19.1
Bongards Yel... Food 2 Food 2 • BONGARDS CREAMERIES Bongards Yellow Process American Cheese Spread Loaf 6/5#	28g	13.4	286	7.1	7.1	—	21.4	14.3

Land O Lakes 50% Reduced Sodium, 50% Reduced Fat American,Slices, Yellow, 160 vs Bongards Yellow Reduced Fat & Sodium Process American Hoagie Slice 486 5#

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Land O Lakes... Food 1 Food 1 • LAND O'LAKES Land O Lakes 50% Reduced Sodium, 50% Reduced Fat American,Slices, Yellow, 160	28g	23.7	254	12.6	7.0	—	15.0	19.1
Bongards Yel... Food 2 Food 2 • BONGARDS CREAMERIES Bongards Yellow Reduced Fat & Sodium Process American Hoagie Slice 486 5#	28g	13.1	286	7.1	3.6	—	21.4	25.0

Bongards Super Melt Yellow Process American Shredded Cheese 5# vs Reduced Fat Cheese Sauce, Reduced Sodium

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Bongards Sup... Food 1 Food 1 • BONGARDS CREAMERIES Bongards Super Melt Yellow Process American Shredded Cheese 5#	28g	6.5	357	3.6	3.6	—	32.1	21.4
Reduced Fat ... Food 2 Food 2 • EAST SIDE ENTREES Reduced Fat Cheese Sauce, Reduced Sodium	57g	10.1	175	5.3	3.5	—	12.3	12.3

Chef Mate Que Bueno! Nacho Cheese Sauce Club Pack, 6 Lb 6 Oz Can vs Bongards Pasteurized Blended Provolone Slice 160 P 5#

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Chef Mate Qu... Food 1 Food 1 • SOCIÉTÉ DES PRODUITS NESTLÉ S.A. Chef Mate Que Bueno! Nacho Cheese Sauce Club Pack, 6 Lb 6 Oz Can	62g	15.6	177	8.1	1.6	—	12.9	6.5
Bongards Pas... Food 2 Food 2 • BONGARDS CREAMERIES Bongards Pasteurized Blended Provolone Slice 160 P 5#	28g	6.6	321	3.6	—	—	25.0	21.4

Reduced Fat Nacho Cheese Sauce, Reduced Sodium vs Bongards Pasteurized Blended Low Moisture Part Skim Mozzarella Cheese Slice 160 P 5#

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Reduced Fat ... Food 1 Food 1 • EAST SIDE ENTREES Reduced Fat Nacho Cheese Sauce, Reduced Sodium	57g	10.1	175	5.3	3.5	—	12.3	12.3
Bongards Pas... Food 2 Food 2 • BONGARDS CREAMERIES Bongards Pasteurized Blended Low Moisture Part Skim Mozzarella Cheese Slice 160 P 5#	28g	6.6	286	3.6	—	—	21.4	21.4

Bongards White Process American Slice 160 V 5# vs Land O Lakes 50% Reduced Sodium, 50% Reduced Fat American,160 Slices, Yellow, 5 Lb.

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Bongards Whi... Food 1 Food 1 • BONGARDS CREAMERIES Bongards White Process American Slice 160 V 5#	28g	13.1	357	7.1	3.6	—	32.1	17.9
Land O Lakes... Food 2 Food 2 • LAND O'LAKES Land O Lakes 50% Reduced Sodium, 50% Reduced Fat American,160 Slices, Yellow, 5 Lb.	28g	23.7	254	12.6	7.0	—	15.0	19.1

Low Key Load Food Comparisons