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Low-Carb Substitutes for High-Carb Food

Rice, Desserts, Candy, Pizza, and More


Updated May 22, 2014


I like "cauli-rice", and time and people are shocked at how mild the flavor is Celery root (celeriac) can be used in a similar way. Although it is higher in carbohydrate than cauliflower, it is still much lower than rice. I have also heard of people using TVP as a substitute for rice.


There are commercial low-carb crackers (such as Andre's Carbo-Save) which you can find online, but they are all fairly expensive. Other possible vehicles for cheeses and dips are mushrooms, celery, cucumber slices, jicama, and other vegetables.

Recipe for Garlic Parmesan Flax Meal Crackers

Beans and Other Legumes

Beans have a fair amount of carbohydrate, although it is generally digested more slowly. Still, the more processed they are, the more rapidly the carbs will affect blood sugar. Even canned beans are more glycemic than beans you cook yourself.

Soy beans are lower in carbohydrate than other beans. Black soy beans don't taste "soybeany" and are great in most bean recipes.


Nuts and seeds can be ground into meal/flour, or purchased that way. They require different recipes, but can be used for cakes, muffins, quick breads, and other recipes. Examples: Recipes for Low-Carb Muffins, Breads, Etc.


Pizza is a food group, isn't it?


Milk has some carbs in the form of lactose, which is supposedly less glycemic than other sugars. People who test their blood glucose have varied reactions to it.

Substitutes for milk include coconut milk, unsweetened soy milk or unsweetened almond milk. Here are the carb counts of dairy products and substitutes.

Sweet Stuff

The bad news: With the exception of a few low-sugar fruits, and artificially-sweetened products, if it's sweet, you can bet it has a lot of carbohydrate. So you have to make a decision about artificial sweeteners such as Splenda or Equal. Some people find that eating or drinking sweet things makes them crave more sweet foods, and others don't. Although food additives such as artificial sweetners aren't the height of nutrition, many whose bodies don't do well with sugar feel that artificial sweeteners are a decent alternative, in moderation. The good news is that with the use of sugar substitutes, you can make a variety of sweet low-carb treats.

Warning Notes: The powder in powdered artificial sweeteners is usually some type of sugar, so it has carbohydrates. Liquid forms are usually zero carbohydrate.

Sugar alcohols such as maltitol can be a problem for a lot of low-carb dieters. Erythritol and xylitol are the only ones I really recommend. Maltitol, which is the most common, is also, in my opinion, the worst one, being even worse than sugar in some ways, and as bad in others.

Jams and Jellies

Sugar-free jams, or use fresh fruit.


If you look hard, you can sometimes find sugar-free candies without maltitol, but they do go on and off the market quickly. One brand out right now is ChocoPerfection Bars.

Low Carb Candy Recipes

Other Desserts

Dixie Carb Counter makes some low-carb mixes, such as cakes and brownies.

Low-Carb Dessert Recipes

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