Low-Carb and Keto-Friendly Diet: How to Choose Foods and Bring More Vegetables to the Table

Reducing carbohydrates does not necessarily mean giving up flavour, eating only protein, or eliminating vegetables.

A well-planned low-carb diet starts with making informed food choices: non-starchy vegetables, adequate sources of protein, good-quality fats, and careful management of carbohydrate-containing foods.

A ketogenic diet represents a more restrictive version of this approach.

In scientific literature, a ketogenic diet is generally described as a very-low-carbohydrate, high-fat diet with adequate protein intake, designed to induce a state of nutritional ketosis. A commonly used reference is an intake of fewer than approximately 50 g of carbohydrates per day, although the amount required to achieve ketosis varies from person to person.[1]

And this is precisely where vegetables become particularly interesting.

Low carb does not mean “no vegetables”

This is probably one of the most common misconceptions.

When carbohydrates are reduced, not all carbohydrate sources should be considered in the same way.

The American Diabetes Association Standards of Care in Diabetes—2026 place particular emphasis on overall dietary quality and specifically include non-starchy vegetables among the foods to prioritise.[2]

Vegetables such as:

• artichokes;

• aubergines;

• mushrooms;

• courgettes;

• peppers;

• cucumbers;

• leafy greens;

can therefore have a place in a reduced-carbohydrate diet, naturally in quantities compatible with the individual's nutritional plan.

The difference lies in the recipe, the dressing or preserving medium, and the portion size.

This is exactly why a preserved vegetable should be evaluated through its nutrition label rather than simply by the name of the product.

What does “keto-friendly” really mean?

“Keto-friendly” does not mean “zero carbohydrates”.

It is more accurate to use this expression for a food that, because of its composition and portion size, can fit within the carbohydrate limit established by an individual's dietary plan.

A ketogenic diet induces nutritional ketosis, which is generally identified in scientific literature by blood ketone concentrations above approximately 0.5 mmol/L.[1]

However, there is no single food that can “put you into ketosis”.

It is the overall composition of the daily diet that determines the metabolic response.

For this reason, when choosing a packaged food, three elements are particularly important:

1. Carbohydrates per 100 g
This is one of the first values to check on the nutrition declaration.

2. Sugars
These help us better understand the composition of the product and become particularly relevant in sweet-and-sour preparations, caramelised products or recipes containing added sugars.

3. The portion actually consumed
A value expressed per 100 g should always be considered in relation to the amount that actually ends up on the plate.

This is a more accurate way to think about keto-friendly foods.

Why vegetables remain important even when carbohydrates are reduced

A reduced-carbohydrate diet should not automatically become a diet poor in fibre and micronutrients.

The American Diabetes Association recommends prioritising nutrient-dense foods and fibre-rich carbohydrate sources and, within its recommendations for people with diabetes or prediabetes, uses a reference intake of at least 14 g of fibre per 1,000 kcal.[2]

This becomes particularly relevant in very restrictive diets.

When bread, pasta, cereals, legumes and certain fruits are significantly reduced, greater attention needs to be paid to the quality of the plant foods that remain in the diet.

Vegetables are therefore not simply a “side dish”.

They can contribute variety, texture, fibre and micronutrients to a meal.

And what about fats? Keto does not mean “any kind of fat”

Another important point concerns the quality of dietary fats.

A ketogenic diet is necessarily characterised by a relatively high proportion of energy from fat, but this does not mean that all sources of fat are nutritionally equivalent.

The American Heart Association's cardiovascular dietary guidance continues to favour unsaturated fats and liquid vegetable oils over a high intake of saturated fats.[3][4]

For this reason, a modern approach to low-carb eating should consider not only the quantity of carbohydrates but also the quality of the fat component.

Extra virgin olive oil, olives, nuts, seeds and fish can contribute to fat intake within a balanced and individualised eating plan.

Where do Novella preserved vegetables fit in?

This is where theory becomes much more practical.

Preserved vegetables can be extremely convenient when building a low-carb meal: they provide ready-to-use vegetables that can be paired with a source of protein or used to complete a salad, starter or main dish.

At Novella, however, we prefer to use the term keto-friendly carefully and responsibly.

Not all our products have the same recipe or nutritional composition.

Consumers should therefore always check the nutritional information provided on the product page and label.

Some types of Novella preserved vegetables can, however, be particularly interesting when putting together meals with a reduced carbohydrate content.

Artichokes: from side dish to low-carb starter

The artichoke is one of the iconic vegetables of Mediterranean cuisine and one of the stars of Novella's production.

Carciogoloso, our artichoke hearts and other Novella artichoke specialities can be extremely versatile.

Try them:

with eggs and salad;

alongside white meat;

with fish;

in a frittata;

in a salad with cheese, olives and vegetables;

or simply served as a starter.

In a low-carb diet, the aim is not necessarily to eliminate vegetables but to include them in an appropriate portion, taking into account the carbohydrate content shown in the nutrition declaration of the specific product.

A Novella idea

Low-carb salad with Carciogoloso, rocket, eggs and Parmigiano Reggiano.

Start with plenty of fresh salad leaves, add a source of protein, Parmigiano shavings and Carciogoloso to give the dish character and flavour.

Simple, satisfying and a long way from the idea that “diet food” has to be boring.

Champignon mushrooms: versatile and easy to pair

Novella Champignon Mushrooms are another highly versatile option.

They can accompany:

meat;

eggs;

cheese;

salads;

grilled vegetables;

protein-based dishes.

For example:

an omelette with Novella Champignon Mushrooms and a green salad, or sliced beef with rocket and Champignon Mushrooms.

The practical advantage of preserved vegetables is clear: the vegetable component of the meal is already prepared and ready to serve.

Once again, however, the nutrition declaration of the individual product is what allows consumers to determine how much can fit into their personal eating plan.

Olives: Mediterranean flavour and predominantly unsaturated fats

Olives can be particularly interesting in a Mediterranean-style diet with a reduced carbohydrate content.

Bella di Cerignola Olives, Leccino Olives and other Novella olive specialities can be used in appropriate portions to enrich salads, main courses and appetisers.

Olives contain lipids characterised by a significant proportion of monounsaturated fatty acids, particularly oleic acid.

A salad with tuna, eggs, fresh vegetables and olives, for example, can be a very simple way of building a meal with a controlled carbohydrate content.

Aubergines: a ready-to-serve vegetable that transforms the plate

Novella Aubergine Fillets can be paired with meat, fish, eggs or cheese.

One possible combination is:

burrata, Novella Aubergines, cherry tomatoes and basil, naturally adjusting the quantities and ingredients according to individual nutritional goals.

Or:

chicken breast, Aubergine Fillets and a crisp green salad.

The basic principle remains the same:

vegetables + protein + a source of good-quality fats + control of overall carbohydrate intake.

What about sweet-and-sour or caramelised products?

These require a little more attention.

Products such as Caramelised Sliced Onions or certain sweet-and-sour preparations may contain sugars as part of their recipe.

This does not mean they are “forbidden” foods.

It simply means that they should not automatically be classified as keto-friendly.

The carbohydrates provided by the actual portion consumed need to be considered within the individual's daily carbohydrate allowance.

For us, this distinction matters.

We prefer to let the label speak.

How to build a low-carb meal with Novella

A practical approach is to start with four components:

VEGETABLES
Salad and other non-starchy vegetables, whether fresh or preserved.

PROTEIN
Fish, eggs, meat, cheese or another protein source compatible with your individual eating plan.

FATS
Extra virgin olive oil, olives, nuts, seeds or other predominantly unsaturated fat sources.

FLAVOUR
Artichokes, Champignon Mushrooms, Aubergines, Olives or other Novella specialities selected according to their nutritional declaration.

The result can be a nutritionally considered meal that is also colourful, satisfying and full of flavour.

Because following a low-carb diet does not necessarily mean eating less variety.

It means choosing differently.

Low carb and keto are not the same thing

It is also important not to use these two terms as synonyms.

“Low carb” generally describes an eating pattern in which carbohydrate intake is reduced compared with a conventional diet.

A ketogenic diet is considerably more restrictive and aims to induce nutritional ketosis.[1]

The American Diabetes Association Standards of Care in Diabetes—2026 recognise that reducing carbohydrate intake may be considered for some adults with diabetes to improve glycaemia, while also emphasising that the dietary plan should be individualised and nutritionally adequate.[2]

This distinction is also important for consumers.

A food may fit easily into a low-carb diet while requiring more precise portion and carbohydrate calculations within a ketogenic diet.

The most important rule: read the label

If we had to summarise everything in one practical recommendation, it would be this:

Don't simply ask whether a food “is keto”. Look at what it contains.

Check:

• carbohydrates;

• sugars;

• ingredients;

• portion size;

• type of fats;

• salt content;

• the role of the food within your overall daily diet.

This is a much more informed approach than simply looking for the word “KETO”.

And it is also how we prefer to talk about our preserved vegetables.

Our approach to keto-friendly eating

Novella was born from a passion for preserving vegetables, not from a dietary trend.

Artichokes, aubergines, mushrooms, olives and many of our other specialities were part of the Mediterranean food tradition long before the expression “keto-friendly” existed.

Today, some of these products can naturally find a place within a low-carb or ketogenic diet, provided that their ingredients, nutritional values and portion sizes are compatible with the individual's dietary plan.

And perhaps this is where tradition and modern nutritional awareness meet:

fewer slogans and more informed choices.
Fewer “forbidden foods” and greater attention to portions.
Fewer fashionable nutritional labels — and more attention to the actual nutrition label.

Because even when carbohydrates are reduced, the pleasure of bringing something genuinely delicious to the table does not have to disappear.

Scientific and institutional sources

[1] International Society of Sports Nutrition (ISSN). Position Stand: Ketogenic Diets. 2024. The position stand generally describes nutritional ketosis as serum ketone concentrations above 0.5 mmol/L and identifies <50 g of carbohydrates per day as a general reference, while recognising individual variability. PMID: 38934469.

[2] American Diabetes Association Professional Practice Committee. 5. Facilitating Positive Health Behaviors and Well-being to Improve Health Outcomes: Standards of Care in Diabetes—2026. Diabetes Care. 2026;49(Suppl. 1). The recommendations emphasise individualised nutrition, non-starchy vegetables, dietary quality and fibre intake, as well as the potential role of carbohydrate reduction in some adults with diabetes.

[3] Gardner CD, Vadiveloo MK, Petersen KS, et al. Popular Dietary Patterns: Alignment With American Heart Association 2021 Dietary Guidance: A Scientific Statement From the American Heart Association. Circulation. 2023;147:1715–1730. DOI: 10.1161/CIR.0000000000001146.

[4] Lichtenstein AH, Appel LJ, Vadiveloo M, et al. 2021 Dietary Guidance to Improve Cardiovascular Health: A Scientific Statement From the American Heart Association. Circulation. 2021;144–e487. DOI: 10.1161/CIR.0000000000001031.

[5] Gardner CD, Landry MJ, Perelman D, et al. Effect of a ketogenic diet versus Mediterranean diet on glycated hemoglobin in individuals with prediabetes and type 2 diabetes mellitus: The interventional Keto-Med randomized crossover trial. The American Journal of Clinical Nutrition. 2022. DOI: 10.1093/ajcn/nqac154.

The information provided in this article is for educational purposes only and does not replace personalised medical or nutritional advice. A ketogenic diet, particularly for people with medical conditions or those taking medication, should be discussed with a physician or qualified nutrition professional.