How can I substitute white pasta or rice without feeling completely deprived?

You have several excellent, low-glycemic options that won't cause severe spikes. For pasta, zucchini noodles (zoodles) or roasted spaghetti squash are fantastic vegetable-based alternatives. If you want something closer to the texture of real pasta, look for noodles made from chickpeas, black beans, or edamame, which have much higher protein and fiber contents that slow down glucose absorption. For white rice, finely grated and lightly sautéed cauliflower rice is the undisputed champion. It absorbs sauces beautifully, cooks in minutes, and has a fraction of the carbohydrates found in traditional rice.