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 High Protein Shake, Vanilla vs Super Serum Protein, Cocoa

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Vanilla High... Food 1 Food 1 • PREMIER NUTRITION CORPORATION Vanilla High Protein Shake, Vanilla	5.8	46	1.2	0.3	0.3	0.9	8.7
Super Serum ... Food 2 Food 2 • SQUARE ONE PUBLISHERS, INC. Super Serum Protein, Cocoa	6.8	360	16.0	—	—	4.0	72.0

Organic Kale Powder vs Almond Maple Powder, Almond Maple

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Organic Kale... Food 1 Food 1 • GRASS ADVANTAGE Organic Kale Powder	1.9	400	60.0	—	40.0	—	20.0
Almond Maple... Food 2 Food 2 • T.G. FOODS, INC. Almond Maple Powder, Almond Maple	5.3	571	28.6	7.1	7.1	50.0	21.4

Reishi Medicinal Mushroom Stress, Fatigue, & Anxiety Cacao Mix, Unsweetened, Unsweetened vs Green & Red Superfood Drink Mix, Green & Red

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Reishi Medic... Food 1 Food 1 • MALAMA MUSHROOMS Reishi Medicinal Mushroom Stress, Fatigue, & Anxiety Cacao Mix, Unsweetened, Unsweetened	1.8	500	100.0	—	50.0	10.2	50.0
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

Baby Cut Carrots, Baby Cut vs Honeydew Chunk

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Baby Cut Car... Food 1 Food 1 • WEGMANS FOOD MARKETS, INC. Baby Cut Carrots, Baby Cut	11.9	41	9.4	5.9	2.4	—	1.2
Honeydew Chunk Food 2 Food 2 • TH KITCHENS, LP Honeydew Chunk	8.0	33	8.9	8.9	—	—	—

Radix Nutrition Keto Grass Fed Lamb Mint & Rosemary 107 G vs Back Country Cuisine Freeze Dried Chicken Dices 90 G

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Radix Nutrit... Food 1 Food 1 • RADIX NUTRITION LIMITED Radix Nutrition Keto Grass Fed Lamb Mint & Rosemary 107 G	0.0	167	1.4	0.8	3.2	13.6	8.6
Back Country... Food 2 Food 2 • BACK COUNTRY FOODS LIMITED Back Country Cuisine Freeze Dried Chicken Dices 90 G	0.2	203	0.1	0.1	—	14.0	19.4

Pistachio Pesto vs Premium Marinara

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Pistachio Pesto Food 1 Food 1 • FIOR FIORE Pistachio Pesto	1.8	367	3.3	1.7	1.7	36.7	8.3
Premium Mari... Food 2 Food 2 • ALDI INC. Premium Marinara	9.8	80	6.2	3.5	1.8	6.2	0.9

Creamy Alfredo Delicious Sauce, Creamy Alfredo vs Puttanesca Fresh Sauce, Puttanesca

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Creamy Alfre... Food 1 Food 1 • SONOMA GOURMET Creamy Alfredo Delicious Sauce, Creamy Alfredo	5.8	161	4.8	1.6	—	14.5	3.2
Puttanesca F... Food 2 Food 2 • CUCINA FRESCA INC. Puttanesca Fresh Sauce, Puttanesca	5.9	52	4.4	4.4	1.8	4.4	2.7

Pasta Sauce, Classic Marinara vs Alfredo Truffle Pasta Sauce, Alfredo Truffle

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Pasta Sauce,... Food 1 Food 1 • CACHERE DISTRIBUTING INC. Pasta Sauce, Classic Marinara	9.9	48	5.6	3.2	1.6	2.0	1.6
Alfredo Truf... Food 2 Food 2 • TARGET STORES Alfredo Truffle Pasta Sauce, Alfredo Truffle	3.9	143	3.2	3.2	—	12.7	3.2

Bavaro's, Homemade Clam Based Pasta Sauce, Frutti Di Mare, Frutti Di Mare vs Alfredo Truffle Pasta Sauce, Alfredo Truffle

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Bavaro's, Ho... Food 1 Food 1 • MOZIAN & ASSOCIATES, INC. Bavaro's, Homemade Clam Based Pasta Sauce, Frutti Di Mare, Frutti Di Mare	7.9	22	4.4	2.7	0.9	—	0.9
Alfredo Truf... Food 2 Food 2 • TARGET STORES Alfredo Truffle Pasta Sauce, Alfredo Truffle	3.9	143	3.2	3.2	—	12.7	3.2

Rustic Basil With Italian Basil Pesto Sauce vs Spinach Marinara Premium Cooking Sauce, Spinach Marinara

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Rustic Basil... Food 1 Food 1 • BARILLA G & R F.LLI S.P.A. Rustic Basil With Italian Basil Pesto Sauce	5.6	317	6.7	—	1.7	31.7	5.0
Spinach Mari... Food 2 Food 2 • CUCINA ANTICA FOODS CORPORATION Spinach Marinara Premium Cooking Sauce, Spinach Marinara	9.9	40	6.2	3.5	1.8	0.9	0.9

Rustic Basil With Italian Basil Pesto Sauce vs Eating Right, Tomato Basil Pasta Sauce

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Rustic Basil... Food 1 Food 1 • BARILLA G & R F.LLI S.P.A. Rustic Basil With Italian Basil Pesto Sauce	5.6	317	6.7	—	1.7	31.7	5.0
Eating Right... Food 2 Food 2 • GLENCOURT INC. Eating Right, Tomato Basil Pasta Sauce	11.9	42	6.7	2.5	1.7	1.3	1.7

Olive Pesto, Olive vs Tomato Vodka

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Olive Pesto,... Food 1 Food 1 • SALOV NORTH AMERICA CORP. Olive Pesto, Olive	3.8	383	6.7	1.7	3.3	38.3	3.3
Tomato Vodka Food 2 Food 2 • CUCINA FRESCA INC. Tomato Vodka	5.8	115	3.5	3.5	0.9	10.6	2.7

Basil Pesto, Basil vs Rich & Creamy Artichoke Parmesan Sauce

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Basil Pesto,... Food 1 Food 1 • BJ'S WHOLESALE CLUB / CORPORATE BRANDS Basil Pesto, Basil	3.7	433	3.3	—	—	43.3	8.3
Rich & Cream... Food 2 Food 2 • WORLD FINER FOODS, INC. Rich & Creamy Artichoke Parmesan Sauce	3.8	267	5.0	—	1.7	26.7	3.3

Light Alfredo Sauce, Light Alfredo vs Three Cheese Pasta Sauce, Three Cheese

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Light Alfred... Food 1 Food 1 • NESTLE USA-PREPARED FOODS DIVISION, INC. Light Alfredo Sauce, Light Alfredo	7.8	11	6.6	3.3	—	8.2	4.9
Three Cheese... Food 2 Food 2 • STELLO FOODS, INC. Three Cheese Pasta Sauce, Three Cheese	5.9	75	6.7	3.3	1.7	4.2	1.7

Arrabbiata Fista Sauce, Arrabbiata vs Kale Pesto With White Cheddar Delicious Pasta Sauce, Kale Pesto With White Cheddar

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Arrabbiata F... Food 1 Food 1 • DELHAIZE AMERICA, INC. Arrabbiata Fista Sauce, Arrabbiata	11.8	53	7.1	4.4	1.8	3.1	1.8
Kale Pesto W... Food 2 Food 2 • SONOMA GOURMET Kale Pesto With White Cheddar Delicious Pasta Sauce, Kale Pesto With White Cheddar	7.7	194	6.5	3.2	—	17.7	3.2

Butterball Reduced Sodium Chicken Broth, 14.5 Oz vs Campbell's Condensed Beefy Mushroom Soup, 10.5 Oz Can

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Butterball R... Food 1 Food 1 • CONAGRA BRANDS INC Butterball Reduced Sodium Chicken Broth, 14.5 Oz	4.1	4	1.3	—	0.4	—	—
Campbell's C... Food 2 Food 2 • CAMPBELL SOUP COMPANY Campbell's Condensed Beefy Mushroom Soup, 10.5 Oz Can	9.5	40	4.0	—	—	1.2	2.4

Birds Eye Oven Roasters, Parmesan Peppercorn Cauliflower, Frozen Vegetables, 14 Oz. Bag vs La Choy Chicken Mixed Vegetables, 14 Oz

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Birds Eye Ov... Food 1 Food 1 • CONAGRA BRANDS, INC Birds Eye Oven Roasters, Parmesan Peppercorn Cauliflower, Frozen Vegetables, 14 Oz. Bag	2.1	61	3.7	1.2	2.4	4.3	1.2
La Choy Chic... Food 2 Food 2 • CONAGRA BRANDS INC La Choy Chicken Mixed Vegetables, 14 Oz	7.9	22	4.4	1.8	0.9	—	0.9

:Ratio Trio Toasted Almond Granola vs :Ratio Keto Friendly Vanilla Almond With Chocolate Crunchy Bar

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
:Ratio Trio ... Food 1 Food 1 • GENERAL MILLS SALES INC. :Ratio Trio Toasted Almond Granola	5.5	529	25.3	3.0	13.7	37.6	30.8
:Ratio Keto ... Food 2 Food 2 • GENERAL MILLS SALES INC. :Ratio Keto Friendly Vanilla Almond With Chocolate Crunchy Bar	8.0	560	23.0	2.0	12.0	43.0	27.0

Greek Organic Tahini, Greek vs Organic Apple Cider Vinaigrette, Apple Cider

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Greek Organi... Food 1 Food 1 • OPTIMA FOODS INC Greek Organic Tahini, Greek	0.0	648	2.9	1.0	10.0	57.1	26.2
Organic Appl... Food 2 Food 2 • LIVE FOOD PRODUCTS INC. Organic Apple Cider Vinaigrette, Apple Cider	10.0	67	16.7	13.3	—	—	—

Organic Vinaigrette, Sun Dried Tomato & Garlic, Sun Dried Tomato & Garlic vs Greek Organic Tahini, Greek

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Organic Vina... Food 1 Food 1 • SKY VALLEY FOODS INC. Organic Vinaigrette, Sun Dried Tomato & Garlic, Sun Dried Tomato & Garlic	1.9	233	3.3	—	—	26.7	—
Greek Organi... Food 2 Food 2 • OPTIMA FOODS INC Greek Organic Tahini, Greek	0.0	648	2.9	1.0	10.0	57.1	26.2

Low Key Load Food Comparisons For Diabetics