Remaining carbohydrate restricted can support glycemic control, broader metabolic health and craving management. These guides offer practical substitutions for familiar foods and drinks to help you sustain that eating pattern. Weight loss is not a required goal or a guaranteed result.
Replacement foods are tools for adherence and flexibility, not weight-loss tools in themselves. Some options satisfy a craving; others may leave you wanting more. Check the ingredients and total carbohydrates in the portion you eat, then notice your glucose response, hunger and cravings. Choose the options that work for you.
Different dishes call for different replacements. Cauliflower rice, shirataki, hearts of palm and vegetable noodles each have a texture of their own; the preparation tips below can help.
In this guide
| Option | Type |
|---|---|
| Cauliflower rice | Food + preparation |
| Shirataki noodles and rice | Food + preparation |
| Noodle Revolution egg-white noodles | Ready-made |
| Palmini hearts-of-palm pasta | Food + preparation |
| Spaghetti squash | Food + preparation |
| Zucchini noodles | Food + preparation |
Browse all replacement guides.
Choose a replacement for your dish
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Cauliflower rice: you can make your own, although preparing it can be messy. Most supermarkets carry riced cauliflower in either the vegetable/produce section or freezer section.
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Miracle noodles / rice (shirataki noodles). There are many different brands of these around. Always check the ingredients of the brand you are purchasing because some are not ideal.
To prepare these, rinse them well in a colander, heat up a dry non-stick pan and heat the noodles for a few minutes to pull out the excess moisture. After a few minutes in the dry pan, add in your sauce of choice. These work particularly well with Asian recipes. -
Noodle Revolution Egg White Noodles: an egg-white-based pasta substitute; compare the current price before buying.
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Palmini (Hearts of Palm pasta)
Tips on how to prepare here. Many people recommend draining the noodles and soaking in (unsweetened) almond milk for a bit to take out the natural “lemony” flavor of the hearts of palm. -
Spaghetti Squash: available dried on Amazon or purchase whole from any grocery store.
To prepare from a whole squash: slice in half, remove seeds, spray a tiny bit of avocado or olive oil on the inside, sprinkle with a little salt and bake in a 400°F oven (cut side down on a cookie sheet) for around 35-40 minutes (until insides are soft and can be scraped out with a fork). -
Zucchini noodles: many markets now carry these ready-made, or make your own with a spiralizer (very easy!)
How to prepare zucchini noodles: heat up a dry nonstick pan, or lightly coat a pan with some avocado oil spray and heat the noodles for a few minutes to pull out some of the moisture, a little salt can help draw out moisture. Do not boil these like pasta. After a few minutes in the dry pan, add your sauce of choice.
