Spaghetti squash and shredded/grated zucchini tend to be the low g.i. pasta subs. Alot of low carbers eat tuna salad with green beans versus bread or noodles/pasta. If you're craving pizza, to lower the g.i. index, use portabella mushrooms as the "crusts."
You need complex carbohydrates, and fruits and vegetables are complex carbohydrates. Maria had some great suggestions re: nuts/nutbutters. How are you with legumes/beans? Hummus is a great snack component. Ditto for blackbean dip.
Do you like babaganush/eggplant pate? Lentil and bean based soups?
The low g.i. fake potatoes are pureed cauliflower. I'm not sure how well you tolerate that. I cannot if I am unstable, like right now!!! To make low g.i. "rice," grate cauliflower and steam/season.
Perhaps you need to incorporate more fruit? Most fruit is highly low g.i. That might help with the sugar withdrawal headaches. I guess, in a low carb diet, veggies and fruits are substituted for "starchy" foods/processed foods.
It really is a habit change/lifestyle shift. Many are accustomed/habituated to the starchy carbs that are indeed so healing/positive for IBS. To lower the glycemic load, one might substitute asparagus, for example for potatoe or green beans for bread or mushrooms for rice...basically the starch is avoided. Fiber lowers g.i., so does fat (be careful here), and protein.
Teehee...good chocolate is really low g.i., for the record.
There are a zillion things you can do with eggwhites, too, even "mock tortillas." It's basically an eggwhite pancake.
Frittatas are divine. Soy is really low g.i. as well.
But, ultimately, I think you've got the principles right--it's just a matter of getting into the substitution habit and exploring a few recipe ideas.
Kate.
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