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

Zero Sugar Protein 20 Grams Shake, Vanilla Creme, Vanilla Creme vs 40 G Protein, 0 G Sugar Ready To Drunk Protein Shake, Cookies & Cream, Cookies & Cream

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Zero Sugar P... Food 1 Food 1 • PEPSICO, INC. (CYTOSPORT) Zero Sugar Protein 20 Grams Shake, Vanilla Creme, Vanilla Creme	4.0	30	1.8	—	1.2	0.3	6.1
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

Nut Butter Shake Drink Mix, Peanut Butter, Peanut Butter vs Chocolate Milkshake Protein Powder , Chocolate Milkshake

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Nut Butter S... Food 1 Food 1 • THE DAILY RECORD Nut Butter Shake Drink Mix, Peanut Butter, Peanut Butter	5.3	436	20.5	5.1	12.8	15.4	51.3
Chocolate Mi... Food 2 Food 2 • QUEST NUTRITION, LLC Chocolate Milkshake Protein Powder , Chocolate Milkshake	3.4	367	10.0	3.3	3.3	1.7	73.3

Matcha Moringa Plant Protein Drink, Matcha Moringa vs Powerbar, Protein Shake, Vanilla, Vanilla

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Matcha Morin... Food 1 Food 1 • NIU SUPERFOODS, INC. Matcha Moringa Plant Protein Drink, Matcha Moringa	4.0	56	0.6	0.3	—	3.6	5.6
Powerbar, Pr... Food 2 Food 2 • PREMIER NUTRITION CORPORATION Powerbar, Protein Shake, Vanilla, Vanilla	5.8	39	1.2	0.5	0.5	0.7	7.3

Women Protein 15 G With Whey, Collagen, Calcium & Folic Acid Powder, Chocolate, Chocolate vs Raw Organic Plant Based Protein 22 G Clean & Complete Powder, Chocolate, Chocolate

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Women Protei... Food 1 Food 1 • ESUPPLEMENTS, LLC Women Protein 15 G With Whey, Collagen, Calcium & Folic Acid Powder, Chocolate, Chocolate	3.4	381	9.5	—	—	2.4	71.4
Raw Organic ... Food 2 Food 2 • GARDEN OF LIFE, INC. Raw Organic Plant Based Protein 22 G Clean & Complete Powder, Chocolate, Chocolate	3.4	400	20.0	—	14.3	8.6	62.9

Protein Blend, Coconut vs Non Dairy Protein Shake, Knockout Chocolate, Knockout Chocolate

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Protein Blen... Food 1 Food 1 • THE CARRINGTON TEA COMPANY LLC. Protein Blend, Coconut	5.3	342	29.0	7.9	21.1	7.9	52.6
Non Dairy Pr... Food 2 Food 2 • PEPSICO, INC. (CYTOSPORT) Non Dairy Protein Shake, Knockout Chocolate, Knockout Chocolate	8.0	52	2.7	0.3	1.5	0.6	9.7

Zero Sugar Non Dairy Protein 25 G Shake, Chocolate, Chocolate vs 100% Whey Concentrate Protein Powder, Vanilla Shake, Vanilla Shake

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Zero Sugar N... Food 1 Food 1 • PEPSICO, INC. (CYTOSPORT) Zero Sugar Non Dairy Protein 25 G Shake, Chocolate, Chocolate	10.3	41	2.7	—	1.4	1.2	6.0
100% Whey Co... Food 2 Food 2 • TIPTON MILLS FOODS LLC 100% Whey Concentrate Protein Powder, Vanilla Shake, Vanilla Shake	3.4	397	5.7	5.7	—	8.5	73.7

Vanilla Flavored Keto Shake Mix, Vanilla vs 35 G Plant Protein, 0 G Sugar No Nut Butter Cup

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Vanilla Flav... Food 1 Food 1 • CV LINENS Vanilla Flavored Keto Shake Mix, Vanilla	3.6	526	34.2	5.3	28.9	34.2	23.7
35 G Plant P... Food 2 Food 2 • ONLY WHAT YOU NEED, INC. 35 G Plant Protein, 0 G Sugar No Nut Butter Cup	0.0	65	2.0	—	2.0	2.0	9.9

Keto Collagen 10 G Hair, Skin, Nail & Joint Support Powder, Vanilla Bean, Vanilla Bean vs Cafe Mocha Protein Shake, Cafe Mocha

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Keto Collage... Food 1 Food 1 • ORGAIN, INC. Keto Collagen 10 G Hair, Skin, Nail & Joint Support Powder, Vanilla Bean, Vanilla Bean	5.2	450	15.0	—	—	25.0	50.0
Cafe Mocha P... Food 2 Food 2 • LABRADA BODYBUILDING NUTRITION, INC. Cafe Mocha Protein Shake, Cafe Mocha	7.9	56	1.8	—	1.0	1.8	8.0

Elite Pro Plant Protein 32 G Shakes, No Nut Butter Cup, No Nut Butter Cup vs Casein Protein 24 G Micellar Casein Powder, Chocolate, Chocolate

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Elite Pro Pl... Food 1 Food 1 • ONLY WHAT YOU NEED, INC. Elite Pro Plant Protein 32 G Shakes, No Nut Butter Cup, No Nut Butter Cup	0.1	61	1.8	—	1.8	1.8	9.7
Casein Prote... Food 2 Food 2 • ESUPPLEMENTS, LLC Casein Protein 24 G Micellar Casein Powder, Chocolate, Chocolate	3.4	343	8.6	2.9	2.9	1.4	68.6

Gourmet Chocolate Milk Clean Protein Shake, Gourmet Chocolate Milk vs Keto Protein With Mct 11 G Protein Powder, Creamy Chocolate, Creamy Chocolate

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Gourmet Choc... Food 1 Food 1 • IOVATE HEALTH SCIENCES INTERNATIONAL INC. Gourmet Chocolate Milk Clean Protein Shake, Gourmet Chocolate Milk	2.0	46	0.9	—	0.6	0.3	9.9
Keto Protein... Food 2 Food 2 • 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

Organic Plant Protein 15 G Powder, Smooth Vanilla, Smooth Vanilla vs Coconut Cashew Plant Protein Drink, Coconut Cashew

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Organic Plan... Food 1 Food 1 • GARDEN OF LIFE, INC. Organic Plant Protein 15 G Powder, Smooth Vanilla, Smooth Vanilla	5.3	340	18.9	—	7.5	7.6	56.6
Coconut Cash... Food 2 Food 2 • KIITO, INC. Coconut Cashew Plant Protein Drink, Coconut Cashew	7.9	64	1.1	0.3	—	3.3	5.6

Pure Whey Protein Powder, Vanilla vs Pure Milk Protein Powder, Strawberry Cream

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Pure Whey Pr... Food 1 Food 1 • ROSS PRODUCTS DIVISION Pure Whey Protein Powder, Vanilla	6.8	381	11.9	4.8	2.4	6.0	71.4
Pure Milk Pr... Food 2 Food 2 • ROSS PRODUCTS DIVISION Pure Milk Protein Powder, Strawberry Cream	1.7	286	4.8	4.8	—	—	71.4

Balance Organic Plant Protein Powder Blend, Balance vs Egg White Protein Powder, Creamy Vanilla

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Balance Orga... Food 1 Food 1 • CHICA BELLA, INC. Balance Organic Plant Protein Powder Blend, Balance	7.2	321	32.1	7.1	17.9	7.1	46.4
Egg White Pr... Food 2 Food 2 • NOW SPORTS Egg White Protein Powder, Creamy Vanilla	5.1	357	10.7	—	—	—	71.4

Dark Chocolate Royale 15 G Protein Rich Shake, Dark Chocolate Royale vs Whey Protein Dietary Supplement Powder, Glazed Donut, Glazed Donut

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Dark Chocola... Food 1 Food 1 • ATKINS NUTRITIONALS, INC. Dark Chocolate Royale 15 G Protein Rich Shake, Dark Chocolate Royale	4.2	49	2.2	0.3	1.5	2.8	4.6
Whey Protein... Food 2 Food 2 • GLO'S GUMBO, LLC Whey Protein Dietary Supplement Powder, Glazed Donut, Glazed Donut	5.0	406	12.5	3.1	3.1	6.3	78.1

Pro Advanced Nutrition Non Dairy Protein 32 G Shake, Chocolate Peanut Butter, Chocolate Peanut Butter vs Keto Collagen 10 G Hair, Skin, Nail & Joint Support Powder, Chocolate, Chocolate

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Pro Advanced... Food 1 Food 1 • THE QUAKER OATS CO./GATORADE-VAN CAMP Pro Advanced Nutrition Non Dairy Protein 32 G Shake, Chocolate Peanut Butter, Chocolate Peanut Butter	8.0	52	2.7	0.3	1.5	0.5	9.7
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

Zero Sugar Protein 25 G Shake, Strawberries 'N Creme, Strawberries 'N Creme vs Strawberries & Cream Flavored Gold Standard 100% Whey Protein Powdered Drink Mix, Strawberries & Cream

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Zero Sugar P... Food 1 Food 1 • PEPSICO, INC. (CYTOSPORT) Zero Sugar Protein 25 G Shake, Strawberries 'N Creme, Strawberries 'N Creme	7.9	48	2.4	—	1.2	1.4	7.6
Strawberries... Food 2 Food 2 • OPTIMUM NUTRITION, INC. Strawberries & Cream Flavored Gold Standard 100% Whey Protein Powdered Drink Mix, Strawberries & Cream	5.0	387	9.7	3.2	—	3.2	77.4

Fruit Punch Zero Sugar Protein Thirst Quencher, Fruit Punch vs Whey Protein Powder Blend, Cappuccino

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Fruit Punch ... Food 1 Food 1 • THE QUAKER OATS CO./GATORADE-VAN CAMP Fruit Punch Zero Sugar Protein Thirst Quencher, Fruit Punch	2.0	12	0.2	—	—	—	2.0
Whey Protein... Food 2 Food 2 • LEPRINO PERFORMANCE BRANDS, LLC Whey Protein Powder Blend, Cappuccino	1.7	387	6.5	3.2	3.2	3.2	80.7

Protein Powder, Banana Cream vs Protein 25 G Plant Based Powder

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Protein Powd... Food 1 Food 1 • QUEST NUTRITION, LLC Protein Powder, Banana Cream	3.4	357	10.7	7.1	3.6	—	75.0
Protein 25 G... Food 2 Food 2 • PREMIER NUTRITION CORPORATION Protein 25 G Plant Based Powder	3.4	405	10.8	—	5.4	6.8	67.6

Protein 15 G, Net Carbs 2 G, Sugar 1 G, Fiber 5 G Protein Rich Shakes, Milk Chocolate Delight, Milk Chocolate Delight vs Peanut Butter Brownie Flavored Whey Protein Powder, Peanut Butter Brownie

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, Milk Chocolate Delight, Milk Chocolate Delight	4.2	49	2.2	0.3	1.5	2.8	4.6
Peanut Butte... Food 2 Food 2 • ALANI NUTRITION LLC Peanut Butter Brownie Flavored Whey Protein Powder, Peanut Butter Brownie	4.5	369	9.6	3.2	1.0	3.5	75.0

Cocoa Pebbles Flavored Iso100 Hydrolyzed Protein Powder, Cocoa Pebbles vs Protein Powder, Strawberries & Cream

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Cocoa Pebble... Food 1 Food 1 • DYMATIZE ENTERPRISES, LLC Cocoa Pebbles Flavored Iso100 Hydrolyzed Protein Powder, Cocoa Pebbles	1.7	375	6.3	3.1	3.1	1.6	78.1
Protein Powd... Food 2 Food 2 • QUEST NUTRITION, LLC Protein Powder, Strawberries & Cream	3.4	357	10.7	7.1	3.6	—	75.0

Low Key Load Food Comparisons For Diabetics