Low Key Load Food Comparisons For Diabetics
| Food | BSI | Calories | Carbs | Sugars | Fiber | Fat | Protein |
|---|---|---|---|---|---|---|---|
|
Unsweetened ...
Food 1
Food 1
• TARGET STORES
Unsweetened Organic Coconutmilk Non Dairy Beverage, Unsweetened
|
2.0 | 21 | 0.4 | — | — | 2.1 | 0.4 |
|
Light Unswee...
Food 2
Food 2
• TARGET STORES
Light Unsweetened Coconut Milk, Light Unsweetened
|
2.0 | 51 | 1.3 | — | — | 5.1 | — |
| Food | BSI | Calories | Carbs | Sugars | Fiber | Fat | Protein |
|---|---|---|---|---|---|---|---|
|
Winter Mint ...
Food 1
Food 1
• PREMIER NUTRITION CORPORATION
Winter Mint Chocolate High Protein Shake, Mint Chocolate
|
3.8 | 47 | 1.5 | 0.3 | 0.9 | 0.9 | 8.8 |
|
Almondmilk, ...
Food 2
Food 2
• BRUNO'S SUPERMARKETS, INC.
Almondmilk, Almond Vanilla
|
0.1 | 12 | 0.4 | — | 0.4 | 1.0 | 0.4 |
| Food | BSI | Calories | Carbs | Sugars | Fiber | Fat | Protein |
|---|---|---|---|---|---|---|---|
|
Organic, Uns...
Food 1
Food 1
• WAKEFERN FOOD CORPORATION
Organic, Unsweetened Coconut Milk, Unsweetened
|
3.9 | 177 | 2.5 | 1.3 | — | 17.7 | 1.3 |
|
Winter Mint ...
Food 2
Food 2
• PREMIER NUTRITION CORPORATION
Winter Mint Chocolate High Protein Shake, Mint Chocolate
|
3.8 | 47 | 1.5 | 0.3 | 0.9 | 0.9 | 8.8 |
| Food | BSI | Calories | Carbs | Sugars | Fiber | Fat | Protein |
|---|---|---|---|---|---|---|---|
|
Coconut Beve...
Food 1
Food 1
• NATIONAL CHICLE PRODUCTS CO.
Coconut Beverage, Unsweetened
|
2.0 | 25 | 0.4 | 0.4 | — | 2.1 | — |
|
Unsweetened ...
Food 2
Food 2
• WHOLE FOODS MARKET, INC.
Unsweetened Chocolate Organic Almondmilk, Unsweetened Chocolate
|
0.1 | 17 | 0.4 | — | 0.4 | 1.3 | 0.4 |
| Food | BSI | Calories | Carbs | Sugars | Fiber | Fat | Protein |
|---|---|---|---|---|---|---|---|
|
Parrot, Coco...
Food 1
Food 1
• SUN HING FOODS, INC.
Parrot, Coconut Milk
|
5.9 | 100 | 3.8 | 1.3 | — | 10.0 | — |
|
Lite Coconut...
Food 2
Food 2
• DELHAIZE AMERICA, INC.
Lite Coconut Milk
|
2.0 | 56 | 1.3 | — | — | 6.3 | — |
| Food | BSI | Calories | Carbs | Sugars | Fiber | Fat | Protein |
|---|---|---|---|---|---|---|---|
|
Organic Orig...
Food 1
Food 1
• PACIFIC FOODS OF OREGON, INC.
Organic Original Unsweetened Almond Plant Based Beverage, Original Unsweetened
|
2.1 | 17 | 0.8 | — | 0.4 | 1.3 | 0.4 |
|
Unsweetened ...
Food 2
Food 2
• WHOLE FOODS MARKET, INC.
Unsweetened Vanilla Almondmilk, Unsweetened Vanilla
|
2.1 | 17 | 0.8 | 0.4 | 0.4 | 1.3 | 0.4 |
| Food | BSI | Calories | Carbs | Sugars | Fiber | Fat | Protein |
|---|---|---|---|---|---|---|---|
|
Unsweetened ...
Food 1
Food 1
• WAKEFERN FOOD CORPORATION
Unsweetened Original Almondmilk, Unsweetened Original
|
2.1 | 17 | 0.8 | 0.4 | 0.4 | 1.3 | 0.4 |
|
Original Uns...
Food 2
Food 2
• THE QUAKER OATS COMPANY
Original Unsweetened Oat Bran Beverage, Original Unsweetened
|
1.8 | 12 | 2.1 | — | 1.7 | 1.0 | 0.4 |
| Food | BSI | Calories | Carbs | Sugars | Fiber | Fat | Protein |
|---|---|---|---|---|---|---|---|
|
Natural Vani...
Food 1
Food 1
• WINDMILL HEALTH PRODUCTS
Natural Vanilla Flavor Ketogenic Meal Shake, Vanilla
|
8.8 | 605 | 21.1 | — | 7.9 | 47.4 | 26.3 |
|
Unsweetened ...
Food 2
Food 2
• RAFAEL PADILLA & CIA S. EN C.
Unsweetened Plain Organic Almondmilk, Unsweetened Plain
|
2.1 | 15 | 0.8 | — | 0.4 | 1.3 | 0.4 |
| Food | BSI | Calories | Carbs | Sugars | Fiber | Fat | Protein |
|---|---|---|---|---|---|---|---|
|
Chaokoh, Lit...
Food 1
Food 1
• USA UNDERWEAR LLC
Chaokoh, Lite Coconut Milk
|
7.9 | 100 | 5.0 | 1.3 | — | 8.8 | 1.3 |
|
Unsweetened ...
Food 2
Food 2
• DANONE US, LLC
Unsweetened Organic Soymilk, Unsweetened
|
4.1 | 33 | 1.7 | 0.4 | 0.8 | 1.7 | 2.9 |
| Food | BSI | Calories | Carbs | Sugars | Fiber | Fat | Protein |
|---|---|---|---|---|---|---|---|
|
Vanilla Unsw...
Food 1
Food 1
• WEGMANS FOOD MARKETS, INC.
Vanilla Unsweetened Almondmilk, Vanilla Unsweetened
|
0.1 | 13 | 0.4 | — | 0.4 | 1.1 | 0.4 |
|
Unsweetened ...
Food 2
Food 2
• THE HARRELL SISTERS
Unsweetened Chocolate Hemp Milk, Unsweetened Chocolate
|
2.1 | 25 | 0.8 | — | 0.4 | 2.1 | 0.8 |
| Food | BSI | Calories | Carbs | Sugars | Fiber | Fat | Protein |
|---|---|---|---|---|---|---|---|
|
Organic Almo...
Food 1
Food 1
• JH BIOTECH, INC.
Organic Almondmilk, Vanilla
|
2.1 | 17 | 0.8 | 0.4 | 0.4 | 1.3 | 0.4 |
|
Original Uns...
Food 2
Food 2
• GLENCOURT INC.
Original Unsweetened Coconut Organic Non Dairy Beverage, Original Unsweetened
|
2.0 | 21 | 0.4 | 0.4 | — | 2.1 | — |
| Food | BSI | Calories | Carbs | Sugars | Fiber | Fat | Protein |
|---|---|---|---|---|---|---|---|
|
Coconut Milk...
Food 1
Food 1
• MEIJER, INC.
Coconut Milk, Coconut
|
5.9 | 75 | 3.8 | 1.3 | — | 6.3 | — |
|
Unsweetened ...
Food 2
Food 2
• CALIFIA FARMS, LP
Unsweetened Organic Almondmilk, Unsweetened
|
0.1 | 25 | 0.4 | — | 0.4 | 2.1 | 1.3 |
| Food | BSI | Calories | Carbs | Sugars | Fiber | Fat | Protein |
|---|---|---|---|---|---|---|---|
|
Coconut Milk...
Food 1
Food 1
• ALL MARKET INC.
Coconut Milk, Vanilla
|
9.9 | 29 | 2.1 | 1.3 | — | 2.1 | 0.4 |
|
Forager, Uns...
Food 2
Food 2
• MR. BEVERAGES OLD TIME COCKTAIL MIXES
Forager, Unsweetened Creamy Cashewmilk
|
4.0 | 19 | 0.8 | — | — | 1.5 | 0.4 |
| Food | BSI | Calories | Carbs | Sugars | Fiber | Fat | Protein |
|---|---|---|---|---|---|---|---|
|
Suki, Coconu...
Food 1
Food 1
• ROMA FOOD GROUP, INC.
Suki, Coconut Milk
|
2.0 | 88 | 1.3 | 1.3 | — | 8.8 | 1.3 |
|
Unsweetened ...
Food 2
Food 2
• BLUE DIAMOND GROWERS
Unsweetened Vanilla Almondmilk Cashewmilk Blend, Unsweetened Vanilla
|
2.0 | 10 | 0.4 | — | — | 0.8 | 0.4 |
| Food | BSI | Calories | Carbs | Sugars | Fiber | Fat | Protein |
|---|---|---|---|---|---|---|---|
|
Oatness A Mi...
Food 1
Food 1
• 1836 FARMS, LLC
Oatness A Milk Alternative, Oatness
|
8.0 | 54 | 1.7 | — | — | 5.0 | 0.4 |
|
Chocolate Pr...
Food 2
Food 2
• QUEST NUTRITION, LLC
Chocolate Protein Shake, Chocolate
|
5.9 | 49 | 1.2 | 0.3 | 0.3 | 1.1 | 9.2 |
| Food | BSI | Calories | Carbs | Sugars | Fiber | Fat | Protein |
|---|---|---|---|---|---|---|---|
|
Chocolaty Ch...
Food 1
Food 1
• MOOALA BRANDS, LLC
Chocolaty Chip Flavored Organic Keto Mylk, Chocolaty Chip
|
2.0 | 30 | 0.4 | — | — | 3.0 | 0.4 |
|
Organic Ligh...
Food 2
Food 2
• EDWARD & SONS TRADING CO., INC
Organic Light Unsweetened Coconut Milk, Light Unsweetened
|
2.0 | 56 | 1.3 | — | — | 6.3 | — |
| Food | BSI | Calories | Carbs | Sugars | Fiber | Fat | Protein |
|---|---|---|---|---|---|---|---|
|
Unsweetened ...
Food 1
Food 1
• THE KROGER CO.
Unsweetened Almondmilk, Unsweetened
|
2.1 | 17 | 0.8 | 0.4 | 0.4 | 1.3 | 0.4 |
|
Parrot, Coco...
Food 2
Food 2
• SUN HING FOODS, INC.
Parrot, Coconut Milk
|
5.9 | 100 | 3.8 | 1.3 | — | 10.0 | — |
| Food | BSI | Calories | Carbs | Sugars | Fiber | Fat | Protein |
|---|---|---|---|---|---|---|---|
|
Original Uns...
Food 1
Food 1
• WAL-MART STORES, INC.
Original Unsweetened Coconutmilk, Original Unsweetened
|
2.0 | 21 | 0.4 | — | — | 2.1 | 0.4 |
|
Lite Unsweet...
Food 2
Food 2
• INGLES MARKETS INC.
Lite Unsweetened Coconut Milk
|
2.0 | 56 | 1.3 | — | — | 6.3 | — |
| Food | BSI | Calories | Carbs | Sugars | Fiber | Fat | Protein |
|---|---|---|---|---|---|---|---|
|
Almondmilk, ...
Food 1
Food 1
• AHOLD USA, INC.
Almondmilk, Unsweetened Original
|
0.1 | 12 | 0.4 | — | 0.4 | 1.0 | 0.4 |
|
Peach Protei...
Food 2
Food 2
• PREMIER NUTRITION CORPORATION
Peach Protein Drinks, Peach
|
4.0 | 18 | 0.4 | — | — | — | 4.0 |
| Food | BSI | Calories | Carbs | Sugars | Fiber | Fat | Protein |
|---|---|---|---|---|---|---|---|
|
Market Baske...
Food 1
Food 1
• MARKET BASKET INC.
Market Basket, Almond Break All Natural Almondmilk
|
0.1 | 12 | 0.4 | — | 0.4 | 1.0 | 0.4 |
|
Organic Vani...
Food 2
Food 2
• PACIFIC FOODS OF OREGON, INC.
Organic Vanilla Unsweetened Coconut Plant Based Beverage, Vanilla
|
4.0 | 21 | 0.8 | — | — | 1.7 | — |
Frequently Asked Questions
Common questions about this food category and how to use these foods for diabetes management
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.
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.
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.
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.
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.
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.