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

Gold Standard 100% Casein Protein 24 G Protein Powder Drink Mix, Chocolate Supreme, Chocolate Supreme vs Raw Organic Plant Formula Protein 22 G, Bcaas 4 G, Sugar 0 G Powder Packets, Unflavored No Stevia, Unflavored No Stevia

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Gold Standar... Food 1 Food 1 • OPTIMUM NUTRITION, INC. Gold Standard 100% Casein Protein 24 G Protein Powder Drink Mix, Chocolate Supreme, Chocolate Supreme	5.2	353	11.8	2.9	2.9	2.9	70.6
Raw Organic ... Food 2 Food 2 • GARDEN OF LIFE, INC. Raw Organic Plant Formula Protein 22 G, Bcaas 4 G, Sugar 0 G Powder Packets, Unflavored No Stevia, Unflavored No Stevia	0.0	429	3.6	—	3.6	10.7	78.6

Women Protein Complex 15 G With Whey, Collagen, Calcium & Folic Acid Powder, Chocolate, Chocolate vs Cinnamon Roll High Protein Shake, Cinnamon Roll

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Women Protei... Food 1 Food 1 • ESUPPLEMENTS, LLC Women Protein Complex 15 G With Whey, Collagen, Calcium & Folic Acid Powder, Chocolate, Chocolate	3.4	381	9.5	—	—	2.4	71.4
Cinnamon Rol... Food 2 Food 2 • PREMIER NUTRITION CORPORATION Cinnamon Roll High Protein Shake, Cinnamon Roll	4.0	48	0.9	0.3	0.3	0.9	9.1

Organic Protein 20 G Shake, Chocolate, Chocolate vs High Protein 30 G Shakes, Chocolate Peanut Butter, Chocolate Peanut Butter

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Organic Prot... Food 1 Food 1 • GARDEN OF LIFE, INC. Organic Protein 20 G Shake, Chocolate, Chocolate	3.4	381	19.1	—	12.7	7.9	63.5
High Protein... Food 2 Food 2 • PREMIER NUTRITION CORPORATION High Protein 30 G Shakes, Chocolate Peanut Butter, Chocolate Peanut Butter	6.0	48	1.8	0.3	0.9	0.9	9.1

Mixed Berry Max Protein Nutrition Shake, Mixed Berry vs Go Pro Protein 26 G Blend, Unflavored, Unflavored

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Mixed Berry ... Food 1 Food 1 • ABBOTT LABORATORIES INC Mixed Berry Max Protein Nutrition Shake, Mixed Berry	7.9	45	1.8	0.3	0.6	0.5	9.1
Go Pro Prote... Food 2 Food 2 • ORGANIC LIVING SUPERFOODS Go Pro Protein 26 G Blend, Unflavored, Unflavored	5.2	351	13.5	2.7	5.4	—	70.3

Bananas & Cream High Protein Shake, Bananas & Cream vs Protein 15 G, Net Carbs 2 G, Sugar 1 G, Fiber 5 G Protein Rich Shake, Milk Chocolate Delight, Milk Chocolate Delight

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Bananas & Cr... Food 1 Food 1 • PREMIER NUTRITION CORPORATION Bananas & Cream High Protein Shake, Bananas & Cream	5.9	48	1.2	0.3	0.3	0.9	9.1
Protein 15 G... Food 2 Food 2 • ATKINS NUTRITIONALS, INC. Protein 15 G, Net Carbs 2 G, Sugar 1 G, Fiber 5 G Protein Rich Shake, Milk Chocolate Delight, Milk Chocolate Delight	4.2	49	2.2	0.3	1.5	2.8	4.6

Blueberries & Cream High Performance Protein Shake, Blueberries & Cream vs Chocolate 100% Whey Isolate Protein Powder, Chocolate

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Blueberries ... Food 1 Food 1 • WAL-MART STORES, INC. Blueberries & Cream High Performance Protein Shake, Blueberries & Cream	9.9	58	1.9	0.3	0.3	1.1	9.2
Chocolate 10... Food 2 Food 2 • ROSS PRODUCTS DIVISION Chocolate 100% Whey Isolate Protein Powder, Chocolate	5.1	333	7.7	2.6	—	1.3	76.9

Vanilla Frosting Nutrition Powder Packets, Vanilla Frosting vs Protein Blend, Coconut

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Vanilla Fros... Food 1 Food 1 • ABBOTT LABORATORIES INC Vanilla Frosting Nutrition Powder Packets, Vanilla Frosting	5.1	656	9.4	6.3	—	56.3	31.3
Protein Blen... Food 2 Food 2 • THE CARRINGTON TEA COMPANY LLC. Protein Blend, Coconut	5.3	342	29.0	7.9	21.1	7.9	52.6

Dutch Chocolate Natural Egg White & Yolk Protein Powder, Dutch Chocolate vs Very Vanilla Flavor Men Nutritional Shake, Very Vanilla

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Dutch Chocol... Food 1 Food 1 • DESIGNER PROTEIN LLC Dutch Chocolate Natural Egg White & Yolk Protein Powder, Dutch Chocolate	3.4	375	9.4	—	3.1	3.1	75.0
Very Vanilla... Food 2 Food 2 • NESTLE HEALTHCARE NUTRITION, INC. Very Vanilla Flavor Men Nutritional Shake, Very Vanilla	7.8	49	1.2	0.3	—	0.9	9.2

Nature's Way, Alive!, Complete Protein Shake Powder, Vanilla, Vanilla vs Vanilla Ice Cream Flavored Gold Standard 100% Whey Protein Powder Drink Mix, Vanilla Ice Cream

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Nature's Way... Food 1 Food 1 • SCHWABE NORTH AMERICA, INC. Nature's Way, Alive!, Complete Protein Shake Powder, Vanilla, Vanilla	1.8	375	12.5	4.2	8.3	—	62.5
Vanilla Ice ... Food 2 Food 2 • OPTIMUM NUTRITION, INC. Vanilla Ice Cream Flavored Gold Standard 100% Whey Protein Powder Drink Mix, Vanilla Ice Cream	6.7	387	12.9	3.2	—	3.2	77.4

Quantum Nutritional Flakes Vegetarian/Vegan Protein vs Aztec Vanilla Flavor Paleo Protein Powder, Aztec Vanilla

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Quantum Nutr... Food 1 Food 1 • QUANTUM NUTRITION LABS Quantum Nutritional Flakes Vegetarian/Vegan Protein	1.8	375	37.5	—	25.0	—	50.0
Aztec Vanill... Food 2 Food 2 • PALEO PRO LLC Aztec Vanilla Flavor Paleo Protein Powder, Aztec Vanilla	0.0	400	3.3	—	3.3	3.3	86.7

Beet Root Organic Powder, Beet Root vs Chocolate Bliss Flavored Gold Standard 100% Isolate Protein Powder Drink Mix, Chocolate Bliss

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Beet Root Or... Food 1 Food 1 • KOS INC. Beet Root Organic Powder, Beet Root	8.0	375	100.0	25.0	—	—	—
Chocolate Bl... Food 2 Food 2 • OPTIMUM NUTRITION, INC. Chocolate Bliss Flavored Gold Standard 100% Isolate Protein Powder Drink Mix, Chocolate Bliss	1.7	355	3.2	—	—	1.6	80.7

Banana Flavored High Performance Protein Shake, Banana vs Very Vanilla Flavor Men Nutritional Shake, Very Vanilla

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Banana Flavo... Food 1 Food 1 • WAL-MART STORES, INC. Banana Flavored High Performance Protein Shake, Banana	9.9	58	1.9	0.3	0.3	1.1	9.2
Very Vanilla... Food 2 Food 2 • NESTLE HEALTHCARE NUTRITION, INC. Very Vanilla Flavor Men Nutritional Shake, Very Vanilla	7.8	49	1.2	0.3	—	0.9	9.2

High Protein 30 G Shake, Bananas & Cream, Bananas & Cream vs Organic Acai Powder

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
High Protein... Food 1 Food 1 • PREMIER NUTRITION CORPORATION High Protein 30 G Shake, Bananas & Cream, Bananas & Cream	5.8	46	1.2	0.3	0.3	0.9	8.7
Organic Acai... Food 2 Food 2 • DELSUR TRADING, LLC Organic Acai Powder	0.0	500	25.0	—	25.0	43.8	12.5

Vanilla Shake 100% Athlete's Whey Protein Powder, Vanilla Shake vs 100% Whey Protein 25 Grams Protein Powder, Unflavored, Unflavored

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Vanilla Shak... Food 1 Food 1 • DYMATIZE ENTERPRISES, LLC Vanilla Shake 100% Athlete's Whey Protein Powder, Vanilla Shake	8.5	409	11.4	9.1	—	9.1	68.2
100% Whey Pr... Food 2 Food 2 • PEPSICO, INC. (CYTOSPORT) 100% Whey Protein 25 Grams Protein Powder, Unflavored, Unflavored	3.4	368	21.1	5.3	15.8	5.3	65.8

Iced Coffee Protein 15 G Shakes, Mocha Latte, Mocha Latte vs Keto Collagen 10 G Hair, Skin, Nail & Joint Support Powder, Chocolate, Chocolate

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Iced Coffee ... Food 1 Food 1 • ATKINS NUTRITIONALS, INC. Iced Coffee Protein 15 G Shakes, Mocha Latte, Mocha Latte	8.0	52	2.2	0.3	0.9	2.8	4.6
Keto Collage... Food 2 Food 2 • ORGAIN, INC. Keto Collagen 10 G Hair, Skin, Nail & Joint Support Powder, Chocolate, Chocolate	3.5	450	15.0	—	5.0	25.0	50.0

Epic Original Plant Life To Thrive Plant Based Protein, Original vs Peanut Butter Flavored Iso100 Hydrolyzed 100% Whey Protein Isolate Protein Powder, Peanut Butter

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Epic Origina... Food 1 Food 1 • LUCHI ORGANICS Epic Original Plant Life To Thrive Plant Based Protein, Original	1.7	531	17.1	2.9	14.3	10.0	74.3
Peanut Butte... Food 2 Food 2 • DYMATIZE ENTERPRISES, LLC Peanut Butter Flavored Iso100 Hydrolyzed 100% Whey Protein Isolate Protein Powder, Peanut Butter	3.4	375	6.3	3.1	—	3.1	78.1

Raw Organic Plant Based Protein 22 G Clean & Complete Powder, Vanilla, Vanilla vs Tangy Orange Creme Flavored Keto Fat Bomb Shot, Tangy Orange Creme

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Raw Organic ... Food 1 Food 1 • GARDEN OF LIFE, INC. Raw Organic Plant Based Protein 22 G Clean & Complete Powder, Vanilla, Vanilla	1.7	394	18.2	—	15.2	7.6	66.7
Tangy Orange... Food 2 Food 2 • KSF ACQUISITION CORPORATION Tangy Orange Creme Flavored Keto Fat Bomb Shot, Tangy Orange Creme	5.7	333	10.0	—	—	33.3	—

Keto Protein With Mct 11 G Protein Powder, Creamy Chocolate, Creamy Chocolate vs Egg White Protein 20 G With Bcaas Powder, Creamy Chocolate, Creamy Chocolate

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Keto Protein... Food 1 Food 1 • NOW HEALTH GROUP INC. Keto Protein With Mct 11 G Protein Powder, Creamy Chocolate, Creamy Chocolate	7.0	562	15.6	9.4	3.1	40.6	34.4
Egg White Pr... Food 2 Food 2 • NOW HEALTH GROUP INC. Egg White Protein 20 G With Bcaas Powder, Creamy Chocolate, Creamy Chocolate	5.2	367	13.3	—	3.3	1.7	66.7

Zero Protein 20 Grams Shake, Vanilla Creme, Vanilla Creme vs Therapeutic Nutrition Powder

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Zero Protein... Food 1 Food 1 • PEPSICO, INC. (CYTOSPORT) Zero Protein 20 Grams Shake, Vanilla Creme, Vanilla Creme	4.0	30	1.8	—	1.2	0.3	6.1
Therapeutic ... Food 2 Food 2 • ABBOTT LABORATORIES INC Therapeutic Nutrition Powder	8.2	348	18.3	—	—	—	10.9

Pro Advanced Nutrition Protein 32 G Shake, Intense Vanilla, Intense Vanilla vs Banana Flavored High Performance Protein Shake, Banana

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Pro Advanced... Food 1 Food 1 • PEPSICO, INC. (CYTOSPORT) Pro Advanced Nutrition Protein 32 G Shake, Intense Vanilla, Intense Vanilla	6.0	52	2.4	0.3	1.5	0.6	9.7
Banana Flavo... Food 2 Food 2 • WAL-MART STORES, INC. Banana Flavored High Performance Protein Shake, Banana	9.9	58	1.9	0.3	0.3	1.1	9.2

Low Key Load Food Comparisons For Diabetics