Diet Keto: Makanan Utama

Vitamin C is needed in a ketogenic diet to counter damage from high sugar and insulin levels, and to address insulin resistance. Foods rich in vitamin C include vegetables, especially bell peppers and sauerkraut. Cauliflower is a perfect keto food, low in carbs and rich in vitamins B, C, and E, as well as macro and micronutrients. Like all cruciferous vegetables, it is also high in phytochemicals that fight cancer and balance estrogen. Vitamin B1 and other B vitamins are found in sunflower seeds, nutritional yeast, and bacon. A deficiency can be caused by stress, high sugar intake, and simple carbohydrates. Vitamin D is also important; cod liver oil is a great source, and omega‑3 fatty acids are found in salmon and other fatty fish. Potassium and magnesium are essential; they can be obtained by eating 7–10 cups of vegetables per day and help manage insulin resistance, which can cause fatty liver, abdominal fat, digestive problems, and cravings for sweet foods. Apple cider vinegar, fermented vegetables, vitamin B1, and fiber help lower insulin levels. Iodine and iron are also needed; iodine is found in seafood and seaweed, while iron is found in red meat and organ products.