Food Substitute White rice Riced cauliflower, shredded cabbage Bread or tortillas Butter lettuce, almond flour tortillas, sweet potatoes, cauliflower bread, or cauliflower pizza crust Wheat flour Almond flour, coconut flour, sunflower seed meal, pumpkin seed meal Cereal and instant oatmeal Steel cut oats Sweet baked goods Fresh fruit including apples, berries, citrus, pineapples, and stone fruits; protein balls made with nut butter and whole rolled oats Pasta Chickpea pasta, eggplant, butternut squash, spaghetti squash, spiralized zucchini or carrot noodles Potatoes Sweet potatoes, celery root, daikon, rutabaga, turnips, kohlrabi Soda and juice Sparkling water, coffee, tea Beer Wine (such as chianti, merlot, or pinot grigio) or mixed drinks with vodka base