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

Unsweetened Organic Coconutmilk Non Dairy Beverage, Unsweetened vs Light Unsweetened Coconut Milk, Light Unsweetened

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Unsweetened ... Food 1 Food 1 • TARGET STORES Unsweetened Organic Coconutmilk Non Dairy Beverage	240g	2.0	21	0.4	—	—	2.1	0.4
Light Unswee... Food 2 Food 2 • TARGET STORES Light Unsweetened Coconut Milk	78g	2.0	51	1.3	—	—	5.1	—

Winter Mint Chocolate High Protein Shake, Mint Chocolate vs Almondmilk, Almond Vanilla

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Winter Mint ... Food 1 Food 1 • PREMIER NUTRITION CORPORATION Winter Mint Chocolate High Protein Shake, Mint Chocolate	340g	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	240g	0.1	12	0.4	—	0.4	1.0	0.4

Organic, Unsweetened Coconut Milk, Unsweetened vs Winter Mint Chocolate High Protein Shake, Mint Chocolate

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Organic, Uns... Food 1 Food 1 • WAKEFERN FOOD CORPORATION Organic, Unsweetened Coconut Milk, Unsweetened	79g	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	340g	3.8	47	1.5	0.3	0.9	0.9	8.8

Coconut Beverage, Unsweetened vs Unsweetened Chocolate Organic Almondmilk, Unsweetened Chocolate

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Coconut Beve... Food 1 Food 1 • NATIONAL CHICLE PRODUCTS CO. Coconut Beverage, Unsweetened	240g	2.0	25	0.4	0.4	—	2.1	—
Unsweetened ... Food 2 Food 2 • WHOLE FOODS MARKET, INC. Unsweetened Chocolate Organic Almondmilk	237g	0.1	17	0.4	—	0.4	1.3	0.4

Parrot, Coconut Milk vs Lite Coconut Milk

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Parrot, Coco... Food 1 Food 1 • SUN HING FOODS, INC. Parrot, Coconut Milk	80g	5.9	100	3.8	1.3	—	10.0	—
Lite Coconut... Food 2 Food 2 • DELHAIZE AMERICA, INC. Lite Coconut Milk	80g	2.0	56	1.3	—	—	6.3	—

Organic Original Unsweetened Almond Plant Based Beverage, Original Unsweetened vs Unsweetened Vanilla Almondmilk, Unsweetened Vanilla

Food	Serving	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	240g	2.1	17	0.8	—	0.4	1.3	0.4
Unsweetened ... Food 2 Food 2 • WHOLE FOODS MARKET, INC. Unsweetened Vanilla Almondmilk	237g	2.1	17	0.8	0.4	0.4	1.3	0.4

Unsweetened Original Almondmilk, Unsweetened Original vs Original Unsweetened Oat Bran Beverage, Original Unsweetened

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Unsweetened ... Food 1 Food 1 • WAKEFERN FOOD CORPORATION Unsweetened Original Almondmilk	240g	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	240g	1.8	12	2.1	—	1.7	1.0	0.4

Natural Vanilla Flavor Ketogenic Meal Shake, Vanilla vs Unsweetened Plain Organic Almondmilk, Unsweetened Plain

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Natural Vani... Food 1 Food 1 • WINDMILL HEALTH PRODUCTS Natural Vanilla Flavor Ketogenic Meal Shake, Vanilla	38g	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	240g	2.1	15	0.8	—	0.4	1.3	0.4

Chaokoh, Lite Coconut Milk vs Unsweetened Organic Soymilk, Unsweetened

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Chaokoh, Lit... Food 1 Food 1 • USA UNDERWEAR LLC Chaokoh, Lite Coconut Milk	80g	7.9	100	5.0	1.3	—	8.8	1.3
Unsweetened ... Food 2 Food 2 • DANONE US, LLC Unsweetened Organic Soymilk	240g	4.1	33	1.7	0.4	0.8	1.7	2.9

Vanilla Unsweetened Almondmilk, Vanilla Unsweetened vs Unsweetened Chocolate Hemp Milk, Unsweetened Chocolate

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Vanilla Unsw... Food 1 Food 1 • WEGMANS FOOD MARKETS, INC. Vanilla Unsweetened Almondmilk	237g	0.1	13	0.4	—	0.4	1.1	0.4
Unsweetened ... Food 2 Food 2 • THE HARRELL SISTERS Unsweetened Chocolate Hemp Milk	240g	2.1	25	0.8	—	0.4	2.1	0.8

Organic Almondmilk, Vanilla vs Original Unsweetened Coconut Organic Non Dairy Beverage, Original Unsweetened

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Organic Almo... Food 1 Food 1 • JH BIOTECH, INC. Organic Almondmilk, Vanilla	240g	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	240g	2.0	21	0.4	0.4	—	2.1	—

Coconut Milk, Coconut vs Unsweetened Organic Almondmilk, Unsweetened

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Coconut Milk Food 1 Food 1 • MEIJER, INC. Coconut Milk	80g	5.9	75	3.8	1.3	—	6.3	—
Unsweetened ... Food 2 Food 2 • CALIFIA FARMS, LP Unsweetened Organic Almondmilk	240g	0.1	25	0.4	—	0.4	2.1	1.3

Coconut Milk, Vanilla vs Forager, Unsweetened Creamy Cashewmilk

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Coconut Milk... Food 1 Food 1 • ALL MARKET INC. Coconut Milk, Vanilla	240g	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	237g	4.0	19	0.8	—	—	1.5	0.4

Suki, Coconut Milk vs Unsweetened Vanilla Almondmilk Cashewmilk Blend, Unsweetened Vanilla

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Suki, Coconu... Food 1 Food 1 • ROMA FOOD GROUP, INC. Suki, Coconut Milk	80g	2.0	88	1.3	1.3	—	8.8	1.3
Unsweetened ... Food 2 Food 2 • BLUE DIAMOND GROWERS Unsweetened Vanilla Almondmilk Cashewmilk Blend	240g	2.0	10	0.4	—	—	0.8	0.4

Oatness A Milk Alternative, Oatness vs Chocolate Protein Shake, Chocolate

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Oatness A Mi... Food 1 Food 1 • 1836 FARMS, LLC Oatness A Milk Alternative	240g	8.0	54	1.7	—	—	5.0	0.4
Chocolate Pr... Food 2 Food 2 • QUEST NUTRITION, LLC Chocolate Protein Shake	325g	5.9	49	1.2	0.3	0.3	1.1	9.2

Chocolaty Chip Flavored Organic Keto Mylk, Chocolaty Chip vs Organic Light Unsweetened Coconut Milk, Light Unsweetened

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Chocolaty Ch... Food 1 Food 1 • MOOALA BRANDS, LLC Chocolaty Chip Flavored Organic Keto Mylk	236g	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	80g	2.0	56	1.3	—	—	6.3	—

Unsweetened Almondmilk, Unsweetened vs Parrot, Coconut Milk

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Unsweetened ... Food 1 Food 1 • THE KROGER CO. Unsweetened Almondmilk	240g	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	80g	5.9	100	3.8	1.3	—	10.0	—

Original Unsweetened Coconutmilk, Original Unsweetened vs Lite Unsweetened Coconut Milk

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Original Uns... Food 1 Food 1 • WAL-MART STORES, INC. Original Unsweetened Coconutmilk	240g	2.0	21	0.4	—	—	2.1	0.4
Lite Unsweet... Food 2 Food 2 • INGLES MARKETS INC. Lite Unsweetened Coconut Milk	80g	2.0	56	1.3	—	—	6.3	—

Almondmilk, Unsweetened Original vs Peach Protein Drinks, Peach

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Almondmilk, ... Food 1 Food 1 • AHOLD USA, INC. Almondmilk, Unsweetened Original	240g	0.1	12	0.4	—	0.4	1.0	0.4
Peach Protei... Food 2 Food 2 • PREMIER NUTRITION CORPORATION Peach Protein Drinks	500g	4.0	18	0.4	—	—	—	4.0

Market Basket, Almond Break All Natural Almondmilk vs Organic Vanilla Unsweetened Coconut Plant Based Beverage, Vanilla

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Market Baske... Food 1 Food 1 • MARKET BASKET INC. Market Basket, Almond Break All Natural Almondmilk	240g	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	240g	4.0	21	0.8	—	—	1.7	—

Low Key Load Food Comparisons