Here are just a few Flour, Sugar, Bread crumbs (to coat foods like chicken) and Rice replacements that we use to cook with.
1-Instead of White flour we use Spelt Flour. You can make (cookies, breads, pastas, cakes, pizza crust) anything with Spelt. It's lower in carbs, higher in protein, high fiber, and overall healthier.
2-Instead of Sugar we use Sucranat (replaces brown sugar) and Raw Sugar Cain (replaces white sugar). Honey is also great and we use Maple Syrup Grade B or C.(REMEMBER SUGAR IN MODERATION. Sugar contained in raw fruits is the healthiest.)
3-Bread Crumbs are high in carbs. Try unsweetened cereal flakes (Whole Wheat, Amaranth, etc.) You can crunch them up in a bag and add your own spices.
4-Instead of White Rice we sometimes use Brown Rice, Barley, Buckwheat, Bulgar or Quinoa. (If it's hard for you lo stop eating white rice do a half and half recipe.
* This might sound distasteful but this is how we make our mashed potatoes. It's just a healthy swap and you really don't notice any difference. We combine half the amount of potatoes we would normally use (Because they are high in carbs), and boil cauliflower (sometimes turnips. Turnips take longer to boil). We ad 1/4 cup of butter, Half and half (to moisten) or plain soy milk, grated mozzarella cheese, salt, and pepper. Depending on flavor I will sometimes add 1 Tbs of low fat cream cheese and 1/4 cup of low fat sour cream.