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

Sparkling Water, Pink Grapefruit vs Strawberry & Real Squeezed Fruit Sparkling Water, Strawberry

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Sparkling Wa... Food 1 Food 1 • TALKING RAIN BEVERAGE CO., INC Sparkling Water, Pink Grapefruit	2.0	2	0.2	0.2	—	—	—
Strawberry &... Food 2 Food 2 • SPINDRIFT BEVERAGE CO INC. Strawberry & Real Squeezed Fruit Sparkling Water, Strawberry	6.0	3	0.6	0.4	—	—	—

Raspberry Lime Unsweetened Sparkling Water, Raspberry Lime vs Simply Ice, Coconut Flavored Sparkling Water Beverage, Coconut

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Raspberry Li... Food 1 Food 1 • SPINDRIFT BEVERAGE CO INC. Raspberry Lime Unsweetened Sparkling Water, Raspberry Lime	6.0	2	0.6	0.4	—	—	—
Simply Ice, ... Food 2 Food 2 • HY-VEE, INC. Simply Ice, Coconut Flavored Sparkling Water Beverage, Coconut	2.0	1	0.2	0.2	—	—	—

Pineapple + Ginger + Ginseng Focus Functional Energy Water Beverage, Pineapple + Ginger + Ginseng vs Pomelo Sparkling Water, Pomelo

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Pineapple + ... Food 1 Food 1 • FRIENDSHIP BEVERAGE LLC Pineapple + Ginger + Ginseng Focus Functional Energy Water Beverage, Pineapple + Ginger + Ginseng	10.0	5	1.0	0.4	—	—	—
Pomelo Spark... Food 2 Food 2 • STUBBS COLLECTION Pomelo Sparkling Water, Pomelo	4.0	3	0.6	0.6	—	—	—

Pomegranate Berry Flavored Sparkling Water Beverage, Pomegranate Berry vs Pomegranate Hibiscus Sparkling Fruit Tonic, Pomegranate Hibiscus

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Pomegranate ... Food 1 Food 1 • BIG Y FOODS, INC. Pomegranate Berry Flavored Sparkling Water Beverage, Pomegranate Berry	4.0	2	0.4	0.4	—	—	—
Pomegranate ... Food 2 Food 2 • ART OF BEVERAGE LLC Pomegranate Hibiscus Sparkling Fruit Tonic, Pomegranate Hibiscus	10.0	8	1.4	1.1	—	—	—

Carbonated Beverage With Sweeteners, Sparkling Cranberry vs Kiwi Strawberry Flavored Chill Sparkling Water Beverage, Kiwi Strawberry

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Carbonated B... Food 1 Food 1 • OCEAN SPRAY CRANBERRIES, INC. Carbonated Beverage With Sweeteners, Sparkling Cranberry	1.0	2	0.5	0.5	—	—	—
Kiwi Strawbe... Food 2 Food 2 • HANNAFORD BROS. CO. Kiwi Strawberry Flavored Chill Sparkling Water Beverage, Kiwi Strawberry	4.0	2	0.4	0.4	—	—	—

Organic Maca Powder vs Sparkling Water Beverage, Watermelon

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Organic Maca... Food 1 Food 1 • NAVITAS, LLC Organic Maca Powder	5.8	400	80.0	40.0	20.0	—	20.0
Sparkling Wa... Food 2 Food 2 • SMOOTH SOUNDS, INC. Sparkling Water Beverage, Watermelon	4.0	2	0.4	0.4	—	—	—

Berry It Alive Flavored Sparkling Water, Berry It Alive vs Hibiscus Dragon Fruit Botanical Water, Hibiscus Dragon Fruit

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Berry It Ali... Food 1 Food 1 • SUPPLYING DEMAND LLC Berry It Alive Flavored Sparkling Water, Berry It Alive	6.0	4	0.6	0.6	—	—	—
Hibiscus Dra... Food 2 Food 2 • MOMENT OF CALM LLC Hibiscus Dragon Fruit Botanical Water, Hibiscus Dragon Fruit	4.0	4	0.6	0.3	—	—	—

Strawberry Rose Sparkling Water Beverage, Strawberry Rose vs Strawberry & Real Squeezed Fruit Sparkling Water, Strawberry

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Strawberry R... Food 1 Food 1 • TROPICANA PRODUCTS, INC. Strawberry Rose Sparkling Water Beverage, Strawberry Rose	2.0	3	0.3	0.3	—	—	—
Strawberry &... Food 2 Food 2 • SPINDRIFT BEVERAGE CO INC. Strawberry & Real Squeezed Fruit Sparkling Water, Strawberry	6.0	3	0.6	0.4	—	—	—

Ice Sparkling Water Beverage, Pink Grapefruit vs Cucumber Collagen Infused Water, Cucumber

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Ice Sparklin... Food 1 Food 1 • SAFEWAY, INC. Ice Sparkling Water Beverage, Pink Grapefruit	6.0	3	0.9	0.3	—	—	—
Cucumber Col... Food 2 Food 2 • BOONS+ Cucumber Collagen Infused Water, Cucumber	6.0	10	0.6	—	—	—	2.0

Water, Citrus vs Spritzer, Cherry Limeade

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Water, Citrus Food 1 Food 1 • PROBALANCE INC. Water, Citrus	2.0	15	0.2	—	—	—	3.1
Spritzer, Ch... Food 2 Food 2 • PROJECT 7 INC. Spritzer, Cherry Limeade	8.0	8	1.6	1.6	—	—	—

Pink Grapefruit Flavored Sparkling Water Beverage, Pink Grapefruit vs Ice Sparkling Water Beverage, Pink Grapefruit

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Pink Grapefr... Food 1 Food 1 • BIG Y FOODS, INC. Pink Grapefruit Flavored Sparkling Water Beverage, Pink Grapefruit	4.0	2	0.4	0.4	—	—	—
Ice Sparklin... Food 2 Food 2 • SAFEWAY, INC. Ice Sparkling Water Beverage, Pink Grapefruit	4.0	2	0.4	0.4	—	—	—

Lemon Ice Protein Water, Lemon Ice vs Blood Orange Calming Hemp Extract & Adaptogen Infused Sparkling Water, Blood Orange

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Lemon Ice Pr... Food 1 Food 1 • THE CRONS BRAND Lemon Ice Protein Water, Lemon Ice	2.0	14	0.2	—	—	—	3.0
Blood Orange... Food 2 Food 2 • DRINK RECESS, INC Blood Orange Calming Hemp Extract & Adaptogen Infused Sparkling Water, Blood Orange	10.0	6	1.4	1.1	—	—	—

Welch's, Essence, Sparkling Water Beverage, Mixed Berry, Mixed Berry vs Coconut Mango Nutrient Infused Water, Coconut Mango

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Welch's, Ess... Food 1 Food 1 • WELCH FOODS INC Welch's, Essence, Sparkling Water Beverage, Mixed Berry, Mixed Berry	2.0	2	0.2	0.2	—	—	—
Coconut Mang... Food 2 Food 2 • WANU WATER, INC. Coconut Mango Nutrient Infused Water, Coconut Mango	1.9	4	1.7	—	1.3	—	—

Welch's, Essence, Sparkling Water Beverage, White Grape, White Grape vs Cotton Candy Grape With 5 Electrolytes Protein Water, Cotton Candy Grape

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Welch's, Ess... Food 1 Food 1 • WELCH FOODS INC Welch's, Essence, Sparkling Water Beverage, White Grape, White Grape	2.0	2	0.2	0.2	—	—	—
Cotton Candy... Food 2 Food 2 • THE CRONS BRAND Cotton Candy Grape With 5 Electrolytes Protein Water, Cotton Candy Grape	2.0	14	0.2	—	—	—	3.0

Blackberry Raspberry Sparkling Glacier, Blackberry Raspberry vs Sparkling Water, Raspberry Lime

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Blackberry R... Food 1 Food 1 • SMART & FINAL IRIS CORPORATION Blackberry Raspberry Sparkling Glacier, Blackberry Raspberry	4.0	2	0.4	0.4	—	—	—
Sparkling Wa... Food 2 Food 2 • SPINDRIFT BEVERAGE CO INC. Sparkling Water, Raspberry Lime	4.0	3	0.6	0.3	—	—	—

Simply Ice, Kiwi Strawberry Flavored Sparkling Water Beverage, Kiwi Strawberry vs Unsweetened Sparkling Water, Orange Mimosa

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Simply Ice, ... Food 1 Food 1 • HY-VEE, INC. Simply Ice, Kiwi Strawberry Flavored Sparkling Water Beverage, Kiwi Strawberry	4.0	2	0.4	0.2	—	—	—
Unsweetened ... Food 2 Food 2 • PROJECT 7 INC. Unsweetened Sparkling Water, Orange Mimosa	4.0	4	0.6	0.6	—	—	—

Blackberry Broad Spectrum Hemp Extract 25 Mg Cbd Real Fruit Infused Sparkling Water, Blackberry vs Sparkling Water, Orange Mango

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Blackberry B... Food 1 Food 1 • NORTHWEST NATURAL GOODS, LLC Blackberry Broad Spectrum Hemp Extract 25 Mg Cbd Real Fruit Infused Sparkling Water, Blackberry	2.0	3	0.3	0.3	—	—	—
Sparkling Wa... Food 2 Food 2 • SPINDRIFT BEVERAGE CO INC. Sparkling Water, Orange Mango	6.0	3	0.9	0.3	—	—	—

Watermelon Lemonade Coconut Water Beverage, Watermelon; Lemonade vs Orange Mango Flavored Sparkling Water Beverage, Orange Mango

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Watermelon L... Food 1 Food 1 • KRAFT HEINZ FOODS COMPANY Watermelon Lemonade Coconut Water Beverage, Watermelon; Lemonade	6.0	6	1.2	0.4	—	—	—
Orange Mango... Food 2 Food 2 • BIG Y FOODS, INC. Orange Mango Flavored Sparkling Water Beverage, Orange Mango	4.0	2	0.4	0.4	—	—	—

Blueberry Mint Infused Water, Blueberry Mint vs Welch's, Essence, Sparkling Water Beverage, White Grape, White Grape

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Blueberry Mi... Food 1 Food 1 • LYNER PHOTOGRAPHY INC. Blueberry Mint Infused Water, Blueberry Mint	4.0	2	0.4	0.4	—	—	—
Welch's, Ess... Food 2 Food 2 • WELCH FOODS INC Welch's, Essence, Sparkling Water Beverage, White Grape, White Grape	2.0	2	0.2	0.2	—	—	—

Sparkling, Raspberry Lime vs Protein Water, Punch

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Sparkling, R... Food 1 Food 1 • ALL MARKET INC. Sparkling, Raspberry Lime	10.0	7	1.4	1.1	—	—	—
Protein Wate... Food 2 Food 2 • PROBALANCE INC. Protein Water, Punch	2.0	15	0.2	—	—	—	3.1

Low Key Load Food Comparisons For Diabetics