The keto diet is known for its extremes. “By nature, the keto diet isn’t fully balanced,” says Keri Glassman, RD, owner of Nutritious Life in New York City. Just look at the ratios in a typical keto diet food list: People on a keto diet aim to eat upward of 80 percent of their calories from fat. They also eat very few carbs. So, for the most part, you’ll skip out on fruits, legumes (like beans and lentils), most dairy, starchy vegetables, and whole grains.
And while you don’t need fruit or beans alone to be healthy, when removed altogether and while eliminating multiple foods, you can wind up with a less-than-nutritious diet.
On Keto? Know the Nutritional Risks
Because of keto’s restrictions, people on the diet are often at risk of deficiencies in essential nutrients, such as B vitamins, vitamin D, calcium, selenium, magnesium, and vitamin C, says Dana Elia, RDN, an integrative and functional medicine dietitian with a private health and wellness practice in Lancaster, Pennsylvania.
The Foods You Can’t Eat on Keto
As a result of the keto diet’s strict rules about carbohydrates, some foods that are conventionally thought of as healthy won’t fit into a keto eating plan. Here are 10 foods that most people on keto should avoid.
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