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The Best Carb Substitutes

by Amna Munir

You may easily include these straightforward low-carb substitutes into your daily routine as well as will be able to limit your consumption. Also, consumption of sugar along with starches. You do not have to give up your favorite daily meals, from spaghetti to burger nights, you have the ideal healthy substitute for all the old standbys.

Carb Substitutes Milk


Milk may not seem like a traditional source of your daily carb substitute consumption, but because it contains sugar, an 8-ounce glass of milk provides 12 grams of carbs lactose.

Hemp milk has zero grams of carbohydrates per glass, as does pea milk, almond milk has one gram, flax seed milk has two, coconut milk has two, soy milk has four, and pea milk has one. These are some of the most popular milk substitutes for 8 carbs.

Each of these milk substitutes has advantages. Omega 3 fatty acids are found in hemp and flaxseed milk, potassium is found in soy milk, and vitamin E is found in almond milk. Walnut milk has a stronger, earthier flavor than other nut-based beverages like almond milk or cashew milk as well as includes omega-3 fatty acids.

However, not all dairy-free milk substitutes are low in carbohydrates. Both oat milk and rice milk are made from grains, therefore they both have more calories as well as carbs.

Whatever you decide, be sure it is unsweet otherwise the effect of reducing your carb intake will be lost. The process for making almost all unsweetened choices is the same: nuts, as well as seeds, are soaked in water, blended, and then strained.

Carb Substitutes to Chips


Most of the delicious snacks you can find on grocery store shelves make mostly from ingredients that are high in carb substitutes and low on the glycemic index, such as potatoes, corn, as well as enriched white flour.

But if there’s one thing we’ve learned in recent years, it’s that snacking need not always be bad for you. There are several low-carb solutions available to satisfy your cravings, whether they are for crackers as well as chips.

Kale chips, which are made from dried and baked kale leaves, include just 7 grams of carbohydrates per 1-ounce serving and offer a light, pleasant crunch. Fiber, vitamin A, and vitamin K are also present. Each 1-ounce portion of coconut chips, which are prepared by drying out coconut meat, contains 10 grams of carbohydrates.

Although avocados are typically thought of as having a creamy consistency, some companies have transformed them into crispy snacks that have only 8 grams of carbohydrates per serving. You may also give seaweed chips a go as a novel snack. 60 calories, 2 grams of carbohydrates, as well as 2 grams of dietary fiber, contain in a 0.35-ounce bag.

Although they are heavy in carbohydrates, salty corn tortilla chips are fantastic for dipping in salsa or guacamole. Tortilla chips made from almond flour are one alternative. Each 1-ounce serving only has 5 grams of carbohydrates.

Flaxseed crackers include 10 grams of carbohydrates per 1-ounce serving, with 9 grams of those carbohydrates coming from dietary fiber, if you prefer them to chips.

Additionally, lays potato chips nutrition is a brand of potato chips. Lays potato chips are made with healthy potatoes. Along with cooking in oil, Lays potato chips also receive a salty coating.

Courgetti Carb Substitutes


Even though pasta and spaghetti recipes are among the nation’s favorite comfort foods, one serving can easily include 100 to 150g of carbs. Spiralized courgette, sometimes known as courgette, offers a filling, high-fiber, low-carb substitute.

Preparing Courgetti

Per person, serve 1 large or 2 mini courgettes. After cutting the ends off the courgettes, spiralize them into long, narrow strands with your spiralizer. Use a julienne or potato peeler to peel the courgettes into ribbons or slice them into thin strips. Enjoy them raw or cook them for 1-2 minutes in little olive oil.

Sweet Potato Carb Substitutes

Switching to sweet potato carb substitutes is a simple way to improve your nutrition if white potatoes are a mainstay in your daily meals. Sweet potatoes are just as delicious as well as have fewer calories and a lower glycemic index than regular potatoes. They also include significant amounts of fiber, vitamins, as well as minerals.

Along with this, the carbohydrates found in sweet potato fries come from eatable roots connected to morning glory plants. Potassium is found in sweet potatoes. They do, however, also contain several additional vitamins and minerals in good amounts.

How to Prepare Sweet Potatoes

They can prepare in the same way as white potatoes. You may cook them, however, you like a boil, bake, mash, as well as fry them. Before roasting them to crispy, you like to season them with olive oil, salt, pepper, paprika, as well as garlic powder.

Cauliflower Rice Carb Substitutes


Yes, rice is tasty, but it also contains a lot of carbohydrates and is pure starch. While it is acceptable to eat rice occasionally, many low-carb, low-GI substitutes could drastically modify your regular rice dishes.

Cauliflower rice is a favorite of ours. Along with this, it is low-carb and low-GI, quick as well as simple to prepare, looks exactly like rice, and serves as a satisfying foundation for any meal.

After experimenting with cauliflower rice, switch things up and try it with broccoli. Along with this, it is as quick and simple to cook and just as delicious, if not more so. Even better, prepare both and combine them for a colorful, nutrient-rich low-carb rice combination.

Preparing Cauliflower Rice

Cut broccoli or cauliflower into small pieces, add to a food processor, as well as pulse repeatedly until the mixture resembles rice. Alternatively, you could grate the cheese. Eat it raw as well as stir-fry it for about five minutes with a little olive oil.

Noodles with Carrot and Courgette

White noodles are convenient as well as affordable, but they can convert even the healthiest of meals into a carb substitute load. They will fulfill your craving for stir-fries as well as prolong your feeling of fullness while boosting the nutritional content of your meal.

Making Carrot and Courgette Noodles

Give each person two carrots and one courgette. Trim the ends and peel the carrots. The courgette end should trim. Use the largest available noodle cut size while spiralizing the vegetables if you have a spiralizer.

Alternately, make long, narrow strips using a peeler. Over medium heat, cook the carrot and courgette noodles for around 3 minutes in olive as well as sesame oil. Season to taste as well as top with your preferred ingredients.

Carb Substitutes Roasted Eggplant Crisps


These crispy aubergine chips are great carb substitutes if you frequently grab the crisps in the pantry to get you through the mid-afternoon lull. They bake up quickly and are extremely delicious.

Making Aubergine Crisps

Slice a few aubergines very thinly. The ultimate product will be crispier the thinner your slices are. Place the slices on a baking sheet that has been buttered, and drizzle or spray on some olive oil.

Add salt, and pepper, as well as any additional spices or flavors that you want to them. Before turning them over and baking for a further 8 to 10 minutes on the other side, bake for about 8 to 10 minutes. When cooking, keep a tight eye on these because they can burn quickly.

Use Nuts Rather Than Bread Croutons

Croutons carb substitutes are formed from toasted bread, so even though you may only consume a small amount of them, they pack with carbohydrates. The next time you’re making a salad, use nuts to add crunch. Nuts make a delicious topping that is high in minerals as well as healthy fats but low in carbohydrates.

Replace Ordinary Bread with Cloud Bread

The flavor of carb substitute cloud bread, which is almost entirely formed of eggs, is comparable to that of a fluffy omelet. But when baked in small mounds, it resembles cut-in-half bread rolls, which makes it perfect for sandwiches. Put some in your lunchbox for a lighter sandwich substitute as well as on days when you just feel like something different.

Pizza Made with Cauliflower Rather Than Dough

Here’s an amazing trick for carb substitutes in making pizza without dough. Combine cooked cauliflower rice with egg and ground almonds, form a pizza base on a baking sheet, and heat for about 15 minutes.

Then top with your preferred toppings and bake for the remaining time. Pizzas made with wheat flour are an excellent substitute for this. Additionally, it takes less time because no kneading as well as proving is required.

Prep TimeCook TimeAdditional TimeTotal TimeServings
15 minutes30 minutes15 minutes1 hour6


  • One big egg
  • 1 teaspoon of chopped garlic
  • 1⁄2 head of chopped cauliflower
  •  ¼ cup of chopped fresh parsley
  • 1⁄2 cup of shred Italian cheese mixture
  • Black pepper, freshly ground, and salt as desired


  • Use the grating blade to place cauliflower pieces through the food processor’s feeding tube, then pulse the machine several times to shred all the cauliflower
  • Fill a saucepan with water until it is just below the bottom of the steamer insert
  • Water is brought to a boil
  • Add the cauliflower, cover, and steam for about 15 minutes, or until fork tender
  • Cauliflower should transfer to a large basin and chilled for about 15 minutes, stirring occasionally
  • Set the oven to 450 degrees Fahrenheit and 230 degrees C
  • Use silicone mats or parchment paper to line a baking sheet
  • Italian cheese mixture, parsley, egg, garlic, salt, and pepper should all thoroughly mix into the cauliflower
  • Pour the mixture onto the prepared baking sheet, form it into a pizza crust, and press it down
  • Bake for about 15 minutes in a preheated oven, or until gently browned


These simple carb substitutes are simple to include in your routine, and you can control how much you eat. Ingestion of both carbs and sugar. From spaghetti to burger nights, you don’t have to give up your everyday favorites because there is a perfect, healthy substitute for all the tried-and-true options.

Although milk may not seem like a typical source of your daily carb intake, an 8-ounce glass of milk has 12 grams of carbs because it contains sugar lactose.

Almond milk has one gram of carbohydrates per glass, flaxseed milk has two, coconut milk has two, soy milk has four, and pea milk has one. Hemp milk has zero grams of carbohydrates per glass.

Along with this, would advise you to reduce the number of processed carbohydrates you consume as well as switch them out for whole-grain substitutes like oats, quinoa, and barley if you frequently consume store-bought cakes, pastries, as well as huge bagels.

What carb provides instant energy?

You will get a more wholesome energy boost from quickly digesting carbohydrates than from sweets, chocolate, as well as chips. Examples of these foods include white bread, bananas, pasta, and white rice.
Timing is crucial. When people snack, they frequently choose quick-digesting carbohydrates, which can cause weight gain as well as long-term insulin problems.

What can I eat in their place to lose weight?

Protein has been demonstrated to promote satiety, which prolongs your feeling of fullness. You might eat less during the day if you do it. Furthermore, protein requires more calories to digest than fat as well as carbohydrates due to its slightly higher thermic value.

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