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

Vanilla Unsweetened Almondmilk Beverage, Vanilla vs Almond Milk, Unsweetened Vanilla

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Vanilla Unsw... Food 1 Food 1 • WHOLE FOODS MARKET, INC. Vanilla Unsweetened Almondmilk Beverage, Vanilla	2.1	17	0.8	0.4	0.4	1.3	0.4
Almond Milk,... Food 2 Food 2 • WINN-DIXIE STORES, INC. Almond Milk, Unsweetened Vanilla	2.1	17	0.8	0.4	0.4	1.3	0.4

Cinnamon Coconut Milk Non Dairy Beverage, Cinnamon vs Light Organic Coconut Milk, Light

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Cinnamon Coc... Food 1 Food 1 • ALL MARKET INC. Cinnamon Coconut Milk Non Dairy Beverage, Cinnamon	10.0	21	2.1	1.3	—	1.1	—
Light Organi... Food 2 Food 2 • HARRIS-TEETER INC. Light Organic Coconut Milk, Light	2.0	62	1.3	—	—	6.3	—

Chicken Kabobs With Chicken Breast & Vegetables, Chicken vs 93% Lean 7% Fat Ground Turkey

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Chicken Kabo... Food 1 Food 1 • MOUNTAIN RISE ORGANICS, INC. Chicken Kabobs With Chicken Breast & Vegetables, Chicken	3.9	116	2.7	0.9	0.9	6.3	12.5
93% Lean 7... Food 2 Food 2 • BRUNO'S SUPERMARKETS, INC. 93% Lean 7% Fat Ground Turkey	1.9	134	0.9	—	—	7.1	21.4

99% Lean Ground Chicken Breast vs Chicken Breast With Rib Meat For Fajitas

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
99% Lean Gro... Food 1 Food 1 • TECUMSEH POULTRY, L.L.C. 99% Lean Ground Chicken Breast	1.9	98	0.9	0.9	—	0.9	23.2
Chicken Brea... Food 2 Food 2 • PROPORTION FOODS, LLC Chicken Breast With Rib Meat For Fajitas	3.8	107	2.4	—	—	2.4	17.9

Nature's Rancher, Turkey Patties vs Nature's Rancher, Ground Turkey

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Nature's Ran... Food 1 Food 1 • THE BELLA COLLECTION, LLC Nature's Rancher, Turkey Patties	1.9	143	0.9	—	—	6.3	21.4
Nature's Ran... Food 2 Food 2 • THE BELLA COLLECTION, LLC Nature's Rancher, Ground Turkey	1.9	143	0.9	—	—	6.3	21.4

Simply Seasoned Chicken Breast, Simply Seasoned vs Turkeys Raised With No Antibiotics Ever Turkey Breast Tenderloin

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Simply Seaso... Food 1 Food 1 • INLAND MARKET PREMIUM FOODS Simply Seasoned Chicken Breast, Simply Seasoned	1.9	207	0.4	—	—	14.1	18.5
Turkeys Rais... Food 2 Food 2 • HONEST TURKEY Turkeys Raised With No Antibiotics Ever Turkey Breast Tenderloin	1.9	89	0.9	—	—	1.3	18.8

Tinga De Pollo White Meat Chicken In A Chipotle Sauce, Tinga De Pollo vs 94% Lean/6% Fat Ground Turkey

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Tinga De Pol... Food 1 Food 1 • HORMEL FOODS CORPORATION Tinga De Pollo White Meat Chicken In A Chipotle Sauce, Tinga De Pollo	1.9	107	0.9	0.9	—	3.6	17.0
94% Lean/6% ... Food 2 Food 2 • MEIJER, INC. 94% Lean/6% Fat Ground Turkey	1.9	143	0.9	—	—	6.3	21.4

Organic Ground Turkey vs Chicken Cabalito Chorizo

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Organic Grou... Food 1 Food 1 • PLAINVILLE FARMS, LLC Organic Ground Turkey	1.9	150	0.9	—	—	8.0	18.6
Chicken Caba... Food 2 Food 2 • CABAL AUTHETICO CHORIZO Chicken Cabalito Chorizo	1.9	253	1.3	—	—	21.3	16.0

99% Lean Ground Chicken Breast vs Festive, Ground Turkey, Original, Original

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
99% Lean Gro... Food 1 Food 1 • TECUMSEH POULTRY, L.L.C. 99% Lean Ground Chicken Breast	1.9	98	0.9	0.9	—	0.9	23.2
Festive, Gro... Food 2 Food 2 • JENNIE-O TURKEY STORE, INC. Festive, Ground Turkey, Original, Original	1.9	214	0.9	—	—	17.9	12.5

94% Lean, 6% Fat Ground Turkey vs Buffalo Style Chicken Stick

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
94% Lean, 6%... Food 1 Food 1 • GIANT EAGLE, INC. 94% Lean, 6% Fat Ground Turkey	1.9	143	0.9	—	—	6.3	21.4
Buffalo Styl... Food 2 Food 2 • THE NEW PRIMAL, LLC Buffalo Style Chicken Stick	1.9	214	3.6	—	—	7.1	32.1

Quarter Pound Organic Turkey Burgers, Turkey vs Roasted Sliced Turkey Breast

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Quarter Poun... Food 1 Food 1 • THE BELLA COLLECTION, LLC Quarter Pound Organic Turkey Burgers, Turkey	1.9	152	0.9	—	—	8.0	21.4
Roasted Slic... Food 2 Food 2 • CUISINE SOLUTIONS, INC. Roasted Sliced Turkey Breast	1.9	143	1.2	—	—	4.2	26.2

Quarter Pound Organic Turkey Burgers, Turkey vs Greek Style With Oregano, Garlic And Feta Chicken Burgers, Greek Style With Oregano, Garlic And Feta

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Quarter Poun... Food 1 Food 1 • THE BELLA COLLECTION, LLC Quarter Pound Organic Turkey Burgers, Turkey	1.9	152	0.9	—	—	8.0	21.4
Greek Style ... Food 2 Food 2 • KAYEM FOODS, INC. Greek Style With Oregano, Garlic And Feta Chicken Burgers, Greek Style With Oregano, Garlic And Feta	1.9	159	0.9	—	—	9.7	15.9

Blackened Chicken Strips, Blackened Chicken vs Nature's Rancher, Ground Turkey

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Blackened Ch... Food 1 Food 1 • B. ROBERT'S FOODS, INC. Blackened Chicken Strips, Blackened Chicken	0.0	153	1.2	—	1.2	5.9	20.0
Nature's Ran... Food 2 Food 2 • THE BELLA COLLECTION, LLC Nature's Rancher, Ground Turkey	1.9	143	0.9	—	—	6.3	21.4

Nature's Rancher, Ground Turkey vs Queso Fresco & Jalapeno Turkey Patties, Queso Fresco & Jalapeno

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Nature's Ran... Food 1 Food 1 • THE BELLA COLLECTION, LLC Nature's Rancher, Ground Turkey	1.9	143	0.9	—	—	6.3	21.4
Queso Fresco... Food 2 Food 2 • MAN CAVE Queso Fresco & Jalapeno Turkey Patties, Queso Fresco & Jalapeno	1.8	152	1.3	0.7	0.7	8.0	17.9

94% Lean, 6% Fat Ground Turkey vs Ground Chicken Breast

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
94% Lean, 6%... Food 1 Food 1 • GIANT EAGLE, INC. 94% Lean, 6% Fat Ground Turkey	1.9	143	0.9	—	—	6.3	21.4
Ground Chick... Food 2 Food 2 • GIANT EAGLE, INC. Ground Chicken Breast	1.9	107	0.9	—	—	1.3	23.2

Ground Turkey Burgers vs Turkey Burgers, Turkey

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Ground Turke... Food 1 Food 1 • DELHAIZE AMERICA, INC. Ground Turkey Burgers	1.9	143	0.9	—	—	6.3	21.4
Turkey Burge... Food 2 Food 2 • AUSTIN BLACK NATURALS Turkey Burgers, Turkey	0.9	127	1.3	—	0.9	4.5	20.5

Stuffed Chicken Breast vs Chicken Thigh Meat For Fajitas

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Stuffed Chic... Food 1 Food 1 • AHOLD USA, INC. Stuffed Chicken Breast	1.9	142	0.9	0.9	—	6.2	18.6
Chicken Thig... Food 2 Food 2 • THE KROGER CO. Chicken Thigh Meat For Fajitas	3.8	105	1.8	—	—	3.5	17.5

Greek Style With Oregano, Garlic And Feta Chicken Burgers, Greek Style With Oregano, Garlic And Feta vs Sous Vide Smoked Chicken Breast With Sea Salt & Cracked Black Pepper, Chicken Breast Smoked

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Greek Style ... Food 1 Food 1 • KAYEM FOODS, INC. Greek Style With Oregano, Garlic And Feta Chicken Burgers, Greek Style With Oregano, Garlic And Feta	1.9	159	0.9	—	—	9.7	15.9
Sous Vide Sm... Food 2 Food 2 • PLUMROSE USA, INC. Sous Vide Smoked Chicken Breast With Sea Salt & Cracked Black Pepper, Chicken Breast Smoked	1.9	143	1.2	—	—	1.8	27.4

Superfruit Powder vs Energy Plus Concentrated Beet Crystals, Natural Berry

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Superfruit P... Food 1 Food 1 • AMINA INTERNATIONAL LLC Superfruit Powder	5.9	375	87.5	25.0	50.0	12.5	—
Energy Plus ... Food 2 Food 2 • HUMAN POWER OF N COMPANY Energy Plus Concentrated Beet Crystals, Natural Berry	7.7	333	74.1	55.6	—	—	18.5

Tropical Tango Flavor Protein Smoothie Instant Powder Drink Mix, Tropical Tango vs Green & Red Superfood Drink Mix, Green & Red

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Tropical Tan... Food 1 Food 1 • THE DAILY RECORD Tropical Tango Flavor Protein Smoothie Instant Powder Drink Mix, Tropical Tango	5.2	386	17.2	8.6	4.3	—	64.4
Green & Red ... Food 2 Food 2 • FITPPL, LLC Green & Red Superfood Drink Mix, Green & Red	11.6	375	66.7	8.3	16.7	—	16.7

Low Key Load Food Comparisons For Diabetics