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

Meal Replacement Shake Dietary Supplement Powder, Strawberries & Cream, Strawberries & Cream vs Dunkin' Mocha Latte Flavored Protein Powder, Dunkin' Mocha Latte

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Meal Replace... Food 1 Food 1 • TRANSFORM MANAGEMENT LLC Meal Replacement Shake Dietary Supplement Powder, Strawberries & Cream, Strawberries & Cream	10.6	415	26.8	2.4	12.2	14.6	48.8
Dunkin' Moch... Food 2 Food 2 • DYMATIZE ENTERPRISES, LLC Dunkin' Mocha Latte Flavored Protein Powder, Dunkin' Mocha Latte	5.1	375	9.4	3.1	—	1.6	78.1

Ketofeast Caffeine Free Ketogenic Balanced Shake & Meal Replacement, Maple, Maple vs Chocolate Keto Meal Powder, Chocolate

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Ketofeast Ca... Food 1 Food 1 • ANCIENT BRANDS, LLC Ketofeast Caffeine Free Ketogenic Balanced Shake & Meal Replacement, Maple, Maple	5.2	574	10.6	2.1	4.3	42.6	36.2
Chocolate Ke... Food 2 Food 2 • KETOLOGIC, LLC Chocolate Keto Meal Powder, Chocolate	7.1	548	19.4	9.7	6.5	41.9	22.6

Carb Control, Chocolate Fudge vs Cookies & Creme Shake

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Carb Control... Food 1 Food 1 • ROSS PRODUCTS DIVISION Carb Control, Chocolate Fudge	4.0	30	0.9	—	0.3	0.8	5.2
Cookies & Cr... Food 2 Food 2 • ATKINS NUTRITIONALS, INC. Cookies & Creme Shake	4.0	49	0.9	0.3	0.3	2.8	4.6

Vanilla Superfood Protein + Probiotics, Vanilla vs Vanilla Flavor Green Lean Shake, Vanilla

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Vanilla Supe... Food 1 Food 1 • PEPSICO, INC. (HEALTH WARRIOR) Vanilla Superfood Protein + Probiotics, Vanilla	5.3	343	22.9	5.7	14.3	2.9	57.1
Vanilla Flav... Food 2 Food 2 • GENERAL NUTRITION CENTERS, INC Vanilla Flavor Green Lean Shake, Vanilla	8.9	359	27.5	2.1	16.9	5.3	52.9

Vanilla Flavor Green Lean Shake, Vanilla vs Dunkin' Cappuccino Flavored Protein Powder, Dunkin' Cappuccino

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Vanilla Flav... Food 1 Food 1 • GENERAL NUTRITION CENTERS, INC Vanilla Flavor Green Lean Shake, Vanilla	8.9	359	27.5	2.1	16.9	5.3	52.9
Dunkin' Capp... Food 2 Food 2 • DYMATIZE ENTERPRISES, LLC Dunkin' Cappuccino Flavored Protein Powder, Dunkin' Cappuccino	1.7	367	3.3	3.3	—	—	83.3

French Vanilla Carb Control Shakes, French Vanilla vs Almond Butter Flavor Keto Collagen Protein Powder, Almond Butter

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
French Vanil... Food 1 Food 1 • ROSS PRODUCTS DIVISION French Vanilla Carb Control Shakes, French Vanilla	2.0	30	0.6	—	0.3	0.8	5.2
Almond Butte... Food 2 Food 2 • CRE ONLINE VENTURES, LLC Almond Butter Flavor Keto Collagen Protein Powder, Almond Butter	2.5	440	14.0	4.0	8.0	16.0	64.0

Meal Replacement Shake Dietary Supplement Powder, Strawberries & Cream, Strawberries & Cream vs Vanilla Flavor Green Lean Shake, Vanilla

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Meal Replace... Food 1 Food 1 • TRANSFORM MANAGEMENT LLC Meal Replacement Shake Dietary Supplement Powder, Strawberries & Cream, Strawberries & Cream	10.6	415	26.8	2.4	12.2	14.6	48.8
Vanilla Flav... Food 2 Food 2 • GENERAL NUTRITION CENTERS, INC Vanilla Flavor Green Lean Shake, Vanilla	8.9	359	27.5	2.1	16.9	5.3	52.9

Keto Feast Ketogenic Balanced Shake & Meal Replacement, Vanilla vs Almond Butter Flavor Keto Collagen Protein Powder, Almond Butter

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Keto Feast K... Food 1 Food 1 • ANCIENT BRANDS, LLC Keto Feast Ketogenic Balanced Shake & Meal Replacement, Vanilla	5.2	574	10.6	2.1	4.3	42.6	36.2
Almond Butte... Food 2 Food 2 • CRE ONLINE VENTURES, LLC Almond Butter Flavor Keto Collagen Protein Powder, Almond Butter	2.5	440	14.0	4.0	8.0	16.0	64.0

Almond Butter Flavor Keto Collagen Protein Powder, Almond Butter vs Protein 20 G Meal Replacement Shake Dietary Supplement Powder, Chocolate Peanut Butter, Chocolate Peanut Butter

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Almond Butte... Food 1 Food 1 • CRE ONLINE VENTURES, LLC Almond Butter Flavor Keto Collagen Protein Powder, Almond Butter	2.5	440	14.0	4.0	8.0	16.0	64.0
Protein 20 G... Food 2 Food 2 • TRANSFORM MANAGEMENT LLC Protein 20 G Meal Replacement Shake Dietary Supplement Powder, Chocolate Peanut Butter, Chocolate Peanut Butter	8.8	415	24.4	2.4	12.2	14.6	48.8

Protein 20 G Meal Replacement Shake Dietary Supplement Powder, Pineapple Whip, Pineapple Whip vs Organic Textured Soy Protein

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Protein 20 G... Food 1 Food 1 • TRANSFORM MANAGEMENT LLC Protein 20 G Meal Replacement Shake Dietary Supplement Powder, Pineapple Whip, Pineapple Whip	8.8	400	25.0	2.5	12.5	15.0	50.0
Organic Text... Food 2 Food 2 • BOB'S RED MILL NATURAL FOODS, INC. Organic Textured Soy Protein	3.5	588	35.3	11.8	23.5	11.8	52.9

Raw Organic Meal Protein 20 G Powder, Chocolate Cacao, Chocolate Cacao vs Protein 20 G Meal Replacement Shake Dietary Supplement Powder, Chocolate Peanut Butter, Chocolate Peanut Butter

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Raw Organic ... Food 1 Food 1 • GARDEN OF LIFE, INC. Raw Organic Meal Protein 20 G Powder, Chocolate Cacao, Chocolate Cacao	1.8	333	22.2	2.8	19.4	5.6	55.6
Protein 20 G... Food 2 Food 2 • TRANSFORM MANAGEMENT LLC Protein 20 G Meal Replacement Shake Dietary Supplement Powder, Chocolate Peanut Butter, Chocolate Peanut Butter	8.8	415	24.4	2.4	12.2	14.6	48.8

Cookies & Creme Shake vs Carb Control Shakes, Strawberry Cream

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Cookies & Cr... Food 1 Food 1 • ATKINS NUTRITIONALS, INC. Cookies & Creme Shake	4.0	49	0.9	0.3	0.3	2.8	4.6
Carb Control... Food 2 Food 2 • ROSS PRODUCTS DIVISION Carb Control Shakes, Strawberry Cream	2.0	30	0.6	—	0.3	0.8	5.2

Chocolate Keto Shakes, Chocolate vs French Vanilla Carb Control Shakes, French Vanilla

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Chocolate Ke... Food 1 Food 1 • ABBOTT LABORATORIES INC Chocolate Keto Shakes, Chocolate	6.0	62	1.2	—	0.3	5.5	3.1
French Vanil... Food 2 Food 2 • ROSS PRODUCTS DIVISION French Vanilla Carb Control Shakes, French Vanilla	2.0	30	0.6	—	0.3	0.8	5.2

Chocolate Fudge vs Body Superfood For Super Moms Plant Based Protein 19 G, Sugar 0 G Meal Replacement Dietary Supplement Shake On The Go Packets , Coffee Caramel, Coffee Caramel

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Chocolate Fudge Food 1 Food 1 • ROSS PRODUCTS DIVISION Chocolate Fudge	4.0	30	0.9	—	0.3	0.8	5.2
Body Superfo... Food 2 Food 2 • COLSON HEALTH, INC. Body Superfood For Super Moms Plant Based Protein 19 G, Sugar 0 G Meal Replacement Dietary Supplement Shake On The Go Packets , Coffee Caramel, Coffee Caramel	1.7	400	23.3	—	20.0	6.7	63.3

Raw Organic Plant Based Protein 20 G Meal Replacement Shake Powder, Vanilla, Vanilla vs Body Superfood For Super Moms Plant Based Protein 19 G, Sugar 0 G Meal Replacement Dietary Supplement Shake On The Go Packets , Coffee Caramel, Coffee Caramel

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Raw Organic ... Food 1 Food 1 • GARDEN OF LIFE, INC. Raw Organic Plant Based Protein 20 G Meal Replacement Shake Powder, Vanilla, Vanilla	10.6	400	34.7	—	18.7	5.3	53.3
Body Superfo... Food 2 Food 2 • COLSON HEALTH, INC. Body Superfood For Super Moms Plant Based Protein 19 G, Sugar 0 G Meal Replacement Dietary Supplement Shake On The Go Packets , Coffee Caramel, Coffee Caramel	1.7	400	23.3	—	20.0	6.7	63.3

Protein 20 G Meal Replacement Shake Dietary Supplement Powder, Chocolate Peanut Butter, Chocolate Peanut Butter vs Raw Organic Plant Based Protein 20 G Meal Replacement Shake Powder, Vanilla, Vanilla

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Protein 20 G... Food 1 Food 1 • TRANSFORM MANAGEMENT LLC Protein 20 G Meal Replacement Shake Dietary Supplement Powder, Chocolate Peanut Butter, Chocolate Peanut Butter	8.8	415	24.4	2.4	12.2	14.6	48.8
Raw Organic ... Food 2 Food 2 • GARDEN OF LIFE, INC. Raw Organic Plant Based Protein 20 G Meal Replacement Shake Powder, Vanilla, Vanilla	10.6	400	34.7	—	18.7	5.3	53.3

French Vanilla Advantedge Carb Control Shakes, French Vanilla vs Carb Control Shake, French Vanilla

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
French Vanil... Food 1 Food 1 • ROSS PRODUCTS DIVISION French Vanilla Advantedge Carb Control Shakes, French Vanilla	2.0	30	0.6	—	0.3	0.8	5.2
Carb Control... Food 2 Food 2 • ROSS PRODUCTS DIVISION Carb Control Shake, French Vanilla	2.0	30	0.6	—	0.3	0.8	5.2

Carb Control Shake, French Vanilla, French Vanilla vs Carb Control Cafe Caramel Shake, Cafe Caramel

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Carb Control... Food 1 Food 1 • ROSS PRODUCTS DIVISION Carb Control Shake, French Vanilla, French Vanilla	2.0	30	0.6	—	0.3	0.8	5.2
Carb Control... Food 2 Food 2 • ROSS PRODUCTS DIVISION Carb Control Cafe Caramel Shake, Cafe Caramel	5.9	33	1.2	—	0.3	0.8	5.2

Chocolate Fudge Carb Control Shake, Chocolate Fudge vs Raw Organic Plant Based Protein 20 G Meal Replacement Shake Powder, Chocolate, Chocolate

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Chocolate Fu... Food 1 Food 1 • ROSS PRODUCTS DIVISION Chocolate Fudge Carb Control Shake, Chocolate Fudge	4.0	30	0.9	—	0.3	0.8	5.2
Raw Organic ... Food 2 Food 2 • GARDEN OF LIFE, INC. Raw Organic Plant Based Protein 20 G Meal Replacement Shake Powder, Chocolate, Chocolate	10.6	390	31.2	—	15.6	6.5	52.0

Chocolate Keto Meal Powder, Chocolate vs Protein 20 G Meal Replacement Shake Dietary Supplement Powder, Blueberry Cheesecake, Blueberry Cheesecake

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Chocolate Ke... Food 1 Food 1 • KETOLOGIC, LLC Chocolate Keto Meal Powder, Chocolate	7.1	548	19.4	9.7	6.5	41.9	22.6
Protein 20 G... Food 2 Food 2 • TRANSFORM MANAGEMENT LLC Protein 20 G Meal Replacement Shake Dietary Supplement Powder, Blueberry Cheesecake, Blueberry Cheesecake	8.8	404	25.3	2.5	12.6	15.2	50.5

Low Key Load Food Comparisons For Diabetics