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

Pea Protein 24 G Protein Powder vs Chocolate Flavored Protein & Greens Drink Mix, Chocolate

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Pea Protein ... Food 1 Food 1 • NOW HEALTH GROUP INC. Pea Protein 24 G Protein Powder	1.7	364	3.0	—	—	6.1	72.7
Chocolate Fl... Food 2 Food 2 • VEGA Chocolate Flavored Protein & Greens Drink Mix, Chocolate	6.9	364	21.2	—	9.1	7.6	60.6

Coconut Cashew Plant Protein Drink, Coconut Cashew vs Gourmet Vanilla Milkshake Clean Protein Shake, Gourmet Vanilla Milkshake

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Coconut Cash... Food 1 Food 1 • KIITO, INC. Coconut Cashew Plant Protein Drink, Coconut Cashew	7.9	64	1.1	0.3	—	3.3	5.6
Gourmet Vani... Food 2 Food 2 • IOVATE HEALTH SCIENCES INTERNATIONAL INC. Gourmet Vanilla Milkshake Clean Protein Shake, Gourmet Vanilla Milkshake	2.0	46	0.6	—	0.3	0.3	9.9

Genuine Zero Sugar Protein 25 Grams Shake, Vanilla Creme, Vanilla Creme vs White Chocolate Coconut Keto Shake, White Chocolate Coconut

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Genuine Zero... Food 1 Food 1 • PEPSICO, INC. (CYTOSPORT) Genuine Zero Sugar Protein 25 Grams Shake, Vanilla Creme, Vanilla Creme	6.0	48	2.1	—	1.2	1.4	7.6
White Chocol... Food 2 Food 2 • ABBOTT LABORATORIES INC White Chocolate Coconut Keto Shake, White Chocolate Coconut	5.9	62	0.9	0.3	—	5.2	3.1

Whey Protein 18 G, Bcaas 3.8 G/Serving Powder, Unflavored, Unflavored vs R1 Protein Powder Drink Mix, Vanilla Creme, Vanilla Creme

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Whey Protein... Food 1 Food 1 • JARROW FORMULAS, INC. Whey Protein 18 G, Bcaas 3.8 G/Serving Powder, Unflavored, Unflavored	1.7	375	4.2	4.2	—	8.3	75.0
R1 Protein P... Food 2 Food 2 R1 Protein Powder Drink Mix, Vanilla Creme, Vanilla Creme	1.7	367	3.3	3.3	—	—	83.3

Gourmet Vanilla Flavored Iso100 Hydrolyzed 100% Whey Protein Isolate Protein Powder, Gourmet Vanilla vs Iced Coffee Protein 15 G Shakes, Mocha Latte, Mocha Latte

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Gourmet Vani... Food 1 Food 1 • DYMATIZE ENTERPRISES, LLC Gourmet Vanilla Flavored Iso100 Hydrolyzed 100% Whey Protein Isolate Protein Powder, Gourmet Vanilla	1.7	367	3.3	3.3	—	—	83.3
Iced Coffee ... Food 2 Food 2 • 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

Organic Whey Protein, Organic Bourbon Vanilla vs Natural 100% Whey Protein* Powder, Summer Strawberry

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Organic Whey... Food 1 Food 1 • THE CARRINGTON TEA COMPANY LLC. Organic Whey Protein, Organic Bourbon Vanilla	6.7	393	14.3	10.7	—	5.4	75.0
Natural 100%... Food 2 Food 2 • DESIGNER PROTEIN LLC Natural 100% Whey Protein* Powder, Summer Strawberry	5.2	355	19.4	6.5	9.7	4.8	64.5

Whey Dietary Supplement Powder, Maple Butter Pancake, Maple Butter Pancake vs Therapeutic Nutrition Powder

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Whey Dietary... Food 1 Food 1 • MARS INTERACTIVE, LLC Whey Dietary Supplement Powder, Maple Butter Pancake, Maple Butter Pancake	3.4	363	6.0	3.0	—	3.0	75.5
Therapeutic ... Food 2 Food 2 • ABBOTT LABORATORIES INC Therapeutic Nutrition Powder	8.2	348	18.3	—	—	—	10.9

40 G Protein, 0 G Sugar Ready To Drunk Protein Shake, Cookies & Cream, Cookies & Cream vs Grass Fed, Simply Pure Whey Protein, Bourbon Vanilla

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
40 G Protein... Food 1 Food 1 • LABRADA BODYBUILDING NUTRITION, INC. 40 G Protein, 0 G Sugar Ready To Drunk Protein Shake, Cookies & Cream, Cookies & Cream	7.9	56	1.8	—	1.0	1.8	8.0
Grass Fed, S... Food 2 Food 2 • THE CARRINGTON TEA COMPANY LLC. Grass Fed, Simply Pure Whey Protein, Bourbon Vanilla	6.7	393	14.3	10.7	—	5.4	75.0

Natural Unflavored Organic Plant Based Protein, Natural vs Genuine Zero Sugar Protein 25 Grams Shake, Banana Creme, Banana Creme

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Natural Unfl... Food 1 Food 1 • GROUND-BASED NUTRITION, LLC Natural Unflavored Organic Plant Based Protein, Natural	0.0	370	7.4	—	7.4	7.4	74.1
Genuine Zero... Food 2 Food 2 • PEPSICO, INC. (CYTOSPORT) Genuine Zero Sugar Protein 25 Grams Shake, Banana Creme, Banana Creme	7.9	48	2.4	—	1.2	1.4	7.6

Pure Whey Protein Powder, Vanilla, Vanilla vs Gold Standard Protein Shake, Gold Standard

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Pure Whey Pr... Food 1 Food 1 • ROSS PRODUCTS DIVISION Pure Whey Protein Powder, Vanilla, Vanilla	6.8	381	11.9	4.8	2.4	6.0	71.4
Gold Standar... Food 2 Food 2 • OPTIMUM NUTRITION, INC. Gold Standard Protein Shake, Gold Standard	6.0	43	1.2	0.3	0.3	0.9	7.4

Protein 15 G, Net Carbs 3 G, Sugar 1 G, Fiber 5 G Iced Coffee Protein Shakes, Cafe Au Lait, Cafe Au Lait vs Protein 15 G Rich Shakes, Dark Chocolate Royale, Dark Chocolate Royale

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Protein 15 G... Food 1 Food 1 • ATKINS NUTRITIONALS, INC. Protein 15 G, Net Carbs 3 G, Sugar 1 G, Fiber 5 G Iced Coffee Protein Shakes, Cafe Au Lait, Cafe Au Lait	6.2	52	2.5	0.3	1.5	2.8	4.6
Protein 15 G... Food 2 Food 2 • ATKINS NUTRITIONALS, INC. Protein 15 G Rich Shakes, Dark Chocolate Royale, Dark Chocolate Royale	6.1	49	1.9	0.3	0.9	2.8	4.6

Garden Of Life, Organic Plant Protein Energy Powder vs Peanut Butter Protein Powder, Peanut Butter

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Garden Of Li... Food 1 Food 1 • GARDEN OF LIFE, INC. Garden Of Life, Organic Plant Protein Energy Powder	3.5	417	16.7	4.2	8.3	8.3	62.5
Peanut Butte... Food 2 Food 2 • QUEST NUTRITION, LLC Peanut Butter Protein Powder, Peanut Butter	1.7	367	6.7	3.3	3.3	3.3	76.7

Protein 30 G High Immune Health Shake, Caramel, Caramel vs Peanut Butter Chocolate Flavored Isotope 100% Whey Isolate Protein Powder Drink Mix, Peanut Butter Chocolate

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Protein 30 G... Food 1 Food 1 • PREMIER NUTRITION CORPORATION Protein 30 G High Immune Health Shake, Caramel, Caramel	5.8	46	1.2	0.3	0.3	0.9	8.7
Peanut Butte... Food 2 Food 2 • HOMEY CAT MUSIC Peanut Butter Chocolate Flavored Isotope 100% Whey Isolate Protein Powder Drink Mix, Peanut Butter Chocolate	5.1	406	9.4	4.7	—	1.6	78.1

Protein 15 G, Net Carbs 2 G, Sugar 1 G, Fiber 5 G Protein Rich Shakes, Creamy Caramel, Creamy Caramel vs Bodylogix, Protein Powder, Natural Strawberry, Natural Strawberry

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Protein 15 G... Food 1 Food 1 • ATKINS NUTRITIONALS, INC. Protein 15 G, Net Carbs 2 G, Sugar 1 G, Fiber 5 G Protein Rich Shakes, Creamy Caramel, Creamy Caramel	4.2	49	2.2	0.3	1.5	3.1	4.6
Bodylogix, P... Food 2 Food 2 • AMKA PRODUCTIONS Bodylogix, Protein Powder, Natural Strawberry, Natural Strawberry	5.0	387	9.7	3.2	—	6.5	77.4

Glacier Cherry Flavored Zero Sugar Protein Thirst Quencher, Glacier Cherry vs Cafe Latte Protein Drink, Cafe Latte

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Glacier Cher... Food 1 Food 1 • THE QUAKER OATS CO./GATORADE-VAN CAMP Glacier Cherry Flavored Zero Sugar Protein Thirst Quencher, Glacier Cherry	2.0	10	0.2	—	—	—	2.0
Cafe Latte P... Food 2 Food 2 • BE WELL NUTRITION, INC Cafe Latte Protein Drink, Cafe Latte	8.0	39	2.4	0.9	1.2	0.6	6.1

Vanilla Chocho Protein Powder, Vanilla Chocho vs Green Beret Vegan Protein Powder Drink Mix, Peanut Butter, Peanut Butter

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Vanilla Choc... Food 1 Food 1 • MAUNALU, LLC Vanilla Chocho Protein Powder, Vanilla Chocho	7.0	465	27.9	7.0	18.6	18.6	46.5
Green Beret ... Food 2 Food 2 • NORTHLAND'S FINEST ICE CREAM Green Beret Vegan Protein Powder Drink Mix, Peanut Butter, Peanut Butter	10.4	333	24.2	—	6.1	6.1	60.6

Cafe Latte Flavored High Protein Shake, Cafe Latte vs 40 G Protein, 0 G Sugar Ready To Drunk Protein Shake, Cookies & Cream, Cookies & Cream

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Cafe Latte F... Food 1 Food 1 • PREMIER NUTRITION CORPORATION Cafe Latte Flavored High Protein Shake, Cafe Latte	6.0	48	1.5	0.3	0.6	0.9	9.1
40 G Protein... Food 2 Food 2 • LABRADA BODYBUILDING NUTRITION, INC. 40 G Protein, 0 G Sugar Ready To Drunk Protein Shake, Cookies & Cream, Cookies & Cream	7.9	56	1.8	—	1.0	1.8	8.0

Mixed Berry Max Protein Nutrition Shake, Mixed Berry vs Protein Shake, Banana

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
Protein Shak... Food 2 Food 2 • LABRADA BODYBUILDING NUTRITION, INC. Protein Shake, Banana	7.9	56	1.8	—	1.0	1.8	8.0

Egg Protein Mixes Easily Dietary Supplement 100% Powder, Vanilla, Vanilla vs Raw Organic Plant Formula Protein 20 G & Greens Powder, Vanilla, Vanilla

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Egg Protein ... Food 1 Food 1 • RAFAEL PADILLA & CIA S. EN C. Egg Protein Mixes Easily Dietary Supplement 100% Powder, Vanilla, Vanilla	3.4	321	7.1	—	—	—	71.4
Raw Organic ... Food 2 Food 2 • GARDEN OF LIFE, INC. Raw Organic Plant Formula Protein 20 G & Greens Powder, Vanilla, Vanilla	3.4	400	10.9	—	3.6	7.3	72.7

Pro Advanced Nutrition 32 G Protein Shake, Knockout Chocolate, Knockout Chocolate vs Vanilla Ice Cream 100% Whey Protein Powder Drink Mix, Vanilla Ice Cream

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Pro Advanced... Food 1 Food 1 • THE QUAKER OATS CO./GATORADE-VAN CAMP Pro Advanced Nutrition 32 G Protein Shake, Knockout Chocolate, Knockout Chocolate	8.0	52	2.7	0.3	1.5	0.6	9.7
Vanilla Ice ... Food 2 Food 2 • OPTIMUM NUTRITION, INC. Vanilla Ice Cream 100% Whey Protein Powder Drink Mix, Vanilla Ice Cream	6.7	387	12.9	3.2	—	3.2	77.4

Low Key Load Food Comparisons For Diabetics