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.

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Sweetwater Growers, Gourmet Infused Extra Virgin Olive Oil, Fresh Garlic Basil, Fresh Garlic Basil vs Garlic & Herb Seasonings

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Sweetwater G... Food 1 Food 1 • MAKER AND COMPANY Sweetwater Growers, Gourmet Infused Extra Virgin Olive Oil, Fresh Garlic Basil, Fresh Garlic Basil	1.8	733	6.7	—	—	80.0	—
Garlic & Her... Food 2 Food 2 • ACH FOOD COMPANIES, INC. Garlic & Herb Seasonings	3.6	600	20.0	—	6.7	60.0	6.7

Vrisi 36, Delicate Extra Virgin Olive Oil vs Cucina Aurora, Healing And Peaceful Energy Infused Olive Oil, Rosemary Oregano, Rosemary Oregano

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Vrisi 36, De... Food 1 Food 1 • FLYING OLIVE FARMS Vrisi 36, Delicate Extra Virgin Olive Oil	5.2	800	20.0	—	—	93.3	—
Cucina Auror... Food 2 Food 2 • CUCINA AURORA CORP. Cucina Aurora, Healing And Peaceful Energy Infused Olive Oil, Rosemary Oregano, Rosemary Oregano	1.7	857	3.6	—	—	100.0	—

Olivitaly, Sunflower Oil & Extra Virgin Olive Oil vs Vrisi 36, Delicate Extra Virgin Olive Oil

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Olivitaly, S... Food 1 Food 1 • ADIDAS AG Olivitaly, Sunflower Oil & Extra Virgin Olive Oil	1.7	800	6.7	—	—	93.3	—
Vrisi 36, De... Food 2 Food 2 • FLYING OLIVE FARMS Vrisi 36, Delicate Extra Virgin Olive Oil	5.2	800	20.0	—	—	93.3	—

Bella Famiglia, Dipping Oil vs Sweetwater Growers, Gourmet Infused Extra Virgin Olive Oil, Garlic, Red Pepper, Garlic, Red Pepper

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Bella Famigl... Food 1 Food 1 • FLAVOR DELITE INC. Bella Famiglia, Dipping Oil	1.7	800	6.7	—	—	86.7	—
Sweetwater G... Food 2 Food 2 • MAKER AND COMPANY Sweetwater Growers, Gourmet Infused Extra Virgin Olive Oil, Garlic, Red Pepper, Garlic, Red Pepper	1.8	733	6.7	—	—	80.0	—

Vrisi 36, Delicate Extra Virgin Olive Oil vs Sweetwater Growers, Gourmet Infused Extra Virgin Olive Oil, Fresh Garlic Basil, Fresh Garlic Basil

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Vrisi 36, De... Food 1 Food 1 • FLYING OLIVE FARMS Vrisi 36, Delicate Extra Virgin Olive Oil	5.2	800	20.0	—	—	93.3	—
Sweetwater G... Food 2 Food 2 • MAKER AND COMPANY Sweetwater Growers, Gourmet Infused Extra Virgin Olive Oil, Fresh Garlic Basil, Fresh Garlic Basil	1.8	733	6.7	—	—	80.0	—

Garlic, Herb & Olive Oil Gourmet Almonds, Garlic, Herb & Olive Oil vs Garlic & Herb Seasonings

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Garlic, Herb... Food 1 Food 1 • BLUE DIAMOND GROWERS Garlic, Herb & Olive Oil Gourmet Almonds, Garlic, Herb & Olive Oil	3.5	607	17.9	3.6	10.7	53.6	21.4
Garlic & Her... Food 2 Food 2 • ACH FOOD COMPANIES, INC. Garlic & Herb Seasonings	3.6	600	20.0	—	6.7	60.0	6.7

Garlic & Herb Seasonings vs Vanilla Coconut Swirl Creamy Mct, Vanilla Coconut Swirl

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Garlic & Her... Food 1 Food 1 • ACH FOOD COMPANIES, INC. Garlic & Herb Seasonings	3.6	600	20.0	—	6.7	60.0	6.7
Vanilla Coco... Food 2 Food 2 • NAOMI WHITTEL BRANDS Vanilla Coconut Swirl Creamy Mct, Vanilla Coconut Swirl	0.0	467	6.7	—	6.7	46.7	—

Meyer Lemon Vinaigrette Extra Virgin Olive Oil, Meyer Lemon Vinaigrette vs Vanilla Coconut Swirl Creamy Mct, Vanilla Coconut Swirl

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Meyer Lemon ... Food 1 Food 1 • BFL RECORDS Meyer Lemon Vinaigrette Extra Virgin Olive Oil, Meyer Lemon Vinaigrette	3.6	650	10.0	10.0	—	70.0	—
Vanilla Coco... Food 2 Food 2 • NAOMI WHITTEL BRANDS Vanilla Coconut Swirl Creamy Mct, Vanilla Coconut Swirl	0.0	467	6.7	—	6.7	46.7	—

Vanilla Coconut Swirl Creamy Mct, Vanilla Coconut Swirl vs Dipping Oil With Balsamic Vinegar, Blue Cheese Mission Fig

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Vanilla Coco... Food 1 Food 1 • NAOMI WHITTEL BRANDS Vanilla Coconut Swirl Creamy Mct, Vanilla Coconut Swirl	0.0	467	6.7	—	6.7	46.7	—
Dipping Oil ... Food 2 Food 2 • OLIVIER OLIVE OIL PRODUCTS INC. Dipping Oil With Balsamic Vinegar, Blue Cheese Mission Fig	1.8	714	7.1	7.1	—	78.6	—

Italian Herb 100% Extra Virgin Olive Dipping Oil, Italian Herb vs Bella Famiglia, Dipping Oil

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Italian Herb... Food 1 Food 1 • GIANT EAGLE, INC. Italian Herb 100% Extra Virgin Olive Dipping Oil, Italian Herb	1.8	733	6.7	—	—	80.0	—
Bella Famigl... Food 2 Food 2 • FLAVOR DELITE INC. Bella Famiglia, Dipping Oil	1.7	800	6.7	—	—	86.7	—

Balsamic Garlic Olive Oil, Balsamic Garlic vs Dipping Olive Oil With Balsamic Vinegar & Italian Herbs

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Balsamic Gar... Food 1 Food 1 • WEIS MARKETS, INC. Balsamic Garlic Olive Oil, Balsamic Garlic	1.8	600	6.7	6.7	—	60.0	—
Dipping Oliv... Food 2 Food 2 • PANOS BRANDS LLC Dipping Olive Oil With Balsamic Vinegar & Italian Herbs	1.8	600	6.7	—	—	60.0	—

Garden Basil Extra Virgin Olive Oil, Garden Basil vs Bella Famiglia, Dipping Oil

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Garden Basil... Food 1 Food 1 • LUCINI ITALIA COMPANY Garden Basil Extra Virgin Olive Oil, Garden Basil	3.5	733	13.3	—	—	80.0	—
Bella Famigl... Food 2 Food 2 • FLAVOR DELITE INC. Bella Famiglia, Dipping Oil	1.7	800	6.7	—	—	86.7	—

Garlic & Parmesan Dipping & Drizzling Oil, Garlic & Parmesan vs Bella Famiglia, Dipping Oil

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Garlic & Par... Food 1 Food 1 • GEORGE DELALLO CO., INC. Garlic & Parmesan Dipping & Drizzling Oil, Garlic & Parmesan	1.7	767	3.3	—	—	83.3	3.3
Bella Famigl... Food 2 Food 2 • FLAVOR DELITE INC. Bella Famiglia, Dipping Oil	1.7	800	6.7	—	—	86.7	—

Meyer Lemon Vinaigrette Extra Virgin Olive Oil, Meyer Lemon Vinaigrette vs Toasted Garlic Olive Oil

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Meyer Lemon ... Food 1 Food 1 • BFL RECORDS Meyer Lemon Vinaigrette Extra Virgin Olive Oil, Meyer Lemon Vinaigrette	3.6	650	10.0	10.0	—	70.0	—
Toasted Garl... Food 2 Food 2 • OLIVIER OLIVE OIL PRODUCTS INC. Toasted Garlic Olive Oil	3.5	786	14.3	—	—	85.7	—

Vanilla Coconut Swirl Creamy Mct, Vanilla Coconut Swirl vs Weis, Rosemary Garlic Oil

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Vanilla Coco... Food 1 Food 1 • NAOMI WHITTEL BRANDS Vanilla Coconut Swirl Creamy Mct, Vanilla Coconut Swirl	0.0	467	6.7	—	6.7	46.7	—
Weis, Rosema... Food 2 Food 2 • HALLY CALLER WILDLIFE CALLS INC. Weis, Rosemary Garlic Oil	1.8	733	6.7	—	—	80.0	—

Olivitaly, Sunflower Oil & Extra Virgin Olive Oil vs Dipping Olive Oil With Balsamic Vinegar & Italian Herbs

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Olivitaly, S... Food 1 Food 1 • ADIDAS AG Olivitaly, Sunflower Oil & Extra Virgin Olive Oil	1.7	800	6.7	—	—	93.3	—
Dipping Oliv... Food 2 Food 2 • PANOS BRANDS LLC Dipping Olive Oil With Balsamic Vinegar & Italian Herbs	1.8	600	6.7	—	—	60.0	—

Garlic, Herb & Olive Oil Gourmet Almonds, Garlic, Herb & Olive Oil vs Vrisi 36, Delicate Extra Virgin Olive Oil

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Garlic, Herb... Food 1 Food 1 • BLUE DIAMOND GROWERS Garlic, Herb & Olive Oil Gourmet Almonds, Garlic, Herb & Olive Oil	3.5	607	17.9	3.6	10.7	53.6	21.4
Vrisi 36, De... Food 2 Food 2 • FLYING OLIVE FARMS Vrisi 36, Delicate Extra Virgin Olive Oil	5.2	800	20.0	—	—	93.3	—

Vrisi 36, Delicate Extra Virgin Olive Oil vs Dipping Oil

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Vrisi 36, De... Food 1 Food 1 • FLYING OLIVE FARMS Vrisi 36, Delicate Extra Virgin Olive Oil	5.2	800	20.0	—	—	93.3	—
Dipping Oil Food 2 Food 2 • OLIVIER OLIVE OIL PRODUCTS INC. Dipping Oil	1.7	786	7.1	7.1	—	85.7	7.1

Dipping Olive Oil With Balsamic Vinegar & Italian Herbs vs Benissimo Naturals, Roasted Garlic

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Dipping Oliv... Food 1 Food 1 • PANOS BRANDS LLC Dipping Olive Oil With Balsamic Vinegar & Italian Herbs	1.8	600	6.7	—	—	60.0	—
Benissimo Na... Food 2 Food 2 • MUNSTER SPECIALTY PRODUCTS LLC Benissimo Naturals, Roasted Garlic	1.8	733	6.7	—	—	80.0	—

Meyer Lemon Vinaigrette Extra Virgin Olive Oil, Meyer Lemon Vinaigrette vs Toasted Almond Grapeseed Oil

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Meyer Lemon ... Food 1 Food 1 • BFL RECORDS Meyer Lemon Vinaigrette Extra Virgin Olive Oil, Meyer Lemon Vinaigrette	3.6	650	10.0	10.0	—	70.0	—
Toasted Almo... Food 2 Food 2 • CUISINE PEREL CORP. Toasted Almond Grapeseed Oil	1.7	857	7.1	—	—	100.0	—

Low Key Load Food Comparisons For Diabetics