In a quest for healthier lifestyle habits, we came across the Alkaline Diet, a plan that emphasizes whole, nutrient-rich foods. Unlike modern diets, which often contain excessive fat, sugar, and salt, and lack essential nutrients like magnesium, potassium, and fiber, the Alkaline Diet aims to restore balance.
This diet encourages eating more fruits and vegetables, which can support better bone structure, reduce muscle loss, and help prevent conditions like high blood pressure, cancer, and strokes. These changes offer a range of health benefits, making it a balanced and beneficial lifestyle choice.
A key aspect of the Alkaline Diet is understanding and managing pH levels in the body. While creating a personalized dietary plan rich in alkaline foods requires dedication and commitment, it holds significant potential for reducing the risk of chronic diseases. This approach not only nurtures your body but also promotes a sustainable and health-conscious way of living.
What is an Alkaline Diet?
The alkaline diet is a plant-based eating plan that emphasizes fresh, whole foods while avoiding added sugars and packaged products. Its primary goal is to prevent disease by promoting low-processed, nutrient-rich foods.
Advocates believe that this diet can enhance the body’s pH balance, potentially reducing the risk of chronic illnesses. Although scientific support for the health claims of the alkaline diet is limited, its focus on wholesome eating aligns with many healthy lifestyle practices.
It is important to understand that the alkaline diet is more about fostering a healthy lifestyle than following a strict dietary regimen or trend.
How does it work?
The primary aim of the alkaline diet, also known as the acid-ash diet, is to maintain the body’s optimal pH balance. pH is a measure of acidity or alkalinity:
pH values range from 0-14
pH values less than 7 = acidic
pH value of 7 is neutral,
pH values less than 7 = alkaline
Various parts of the body have different pH levels.
Different parts of the body have varying pH levels. The body maintains these levels through self-regulating mechanisms. For example, blood pH stays in an alkaline range of 7.2 to 7.4; deviations can be life-threatening. Stomach acid, necessary for digestion, has a pH between 1.5 and 3.5 and the skin maintains a slightly acidic pH of 4.7 to 5.75 to protect against bacteria. Importantly, dietary changes do not significantly affect blood pH, as the lungs and kidneys manage metabolic waste to keep the body’s pH stable.
What are the benefits:
Lowers Cardiovascular Risks
The alkaline diet emphasizes nutrient-dense ingredients like fruits and vegetables. By reducing intake of fatty animal foods such as red meat and cheese, and focusing on fiber-rich plant foods, the diet can enhance cardiovascular health. The high fiber content in the diet helps lower LDL cholesterol levels, a major risk factor for cardiovascular disease.
Helps to Prevent Kidney Stones
High animal protein diets can increase acid excretion in urine, lowering its pH and raising the risk of kidney stones. An alkaline diet, low in meat, fish, and poultry but high in potassium-rich fruits and vegetables, makes urine more alkaline, thus reducing the likelihood of developing or recurring kidney stones.
What do you eat:
The alkaline diet is a plant-based approach similar to a vegan diet, excluding animal proteins such as meat, eggs, and dairy.
The alkaline diet doesn’t categorize foods based on how acidic or alkaline they are but instead on how those foods function in the body. This is measured by a food’s potential renal acid load, or PRAL. The PRAL quantifies a food’s ability to produce acid in the body. 3
For instance, citrus fruits like oranges, though naturally acidic, have a negative PRAL and are considered alkaline. Conversely, protein-rich foods like salmon, despite not tasting acidic, are acid-forming and thus discouraged.
Studies have shown that people consuming lower PRAL diets (more alkaline) are more likely to meet dietary guidelines for heart-healthy nutrients like potassium and fiber. They also consume less saturated fat, which raises LDL cholesterol levels.
What to be mindful of:
Dietary Deficiencies
Excluding animal proteins and dairy products in an alkaline diet can result in deficiencies in calcium, iron, zinc, and vitamin B12. Adequate protein intake is essential for maintaining lean muscle and bone mass, supporting growth and development, and boosting the immune system.
A strict alkaline diet is not advisable for overall health, especially for those needing higher dietary protein, such as children, pregnant or breastfeeding individuals, and the elderly.
Reliance on fruits and vegetables alone makes it challenging to meet caloric needs, as they may not provide sufficient calories for energy.
Costs:
The alkaline diet, focusing on whole, unprocessed foods, can be challenging to follow. Seasonal availability and accessibility in grocery stores can make it difficult to source the necessary ingredients, and these foods are often more expensive.
Lifestyle Adjustments:
Adhering to an alkaline diet may make dining out, ordering take-out, or finding quick meals challenging, depending on local availability. Many foods, as well as alcohol and caffeine, are restricted. This often necessitates frequent grocery shopping and home-cooked meals.
How to Begin:
Starting an alkaline diet involves a few key steps to ensure you're meeting your nutritional needs and optimizing your health.
Consult with a Healthcare Professional: Coordination with a registered dietitian (RD) or healthcare provider is essential. They can provide a thorough assessment and evidence-based strategies tailored to your goals.
Commit to Food Sourcing and Meal Prep: Embrace a commitment to sourcing fresh, whole foods and preparing your meals. This ensures you have control over what you eat and helps you avoid processed foods and added sugars.
Plan Your Meals Carefully: Careful planning is crucial to meet your nutritional needs. Focus on incorporating a variety of nutrient-dense fruits and vegetables, and ensure you are getting enough protein, vitamins, and minerals.
References:
Soliman GA. Dietary fiber, atherosclerosis, and cardiovascular disease. Nutrients. 2019;11(5):1155. doi:10.3390/nu11051155
Bishop K, Momah T, Ricks J. Nephrolithiasis. Prim Care. 2020;47(4):661-671. doi:10.1016/j.pop.2020.08.005
Osuna-Padilla IA, Leal-Escobar G, Garza-García CA, et al. Dietary acid load: mechanisms and evidence of its health repercussions. Nefrologia (Engl Ed). 2019;39(4):343-354. doi:10.1016/j.nefro.2018.10.005
California Courts. A list of acid/alkaline forming foods.
Storz MA, Ronco AL. How well do low-PRAL diets fare in comparison to the 2020-2025 Dietary Guidelines for Americans?. Healthcare (Basel). 2023;11(2):180. doi:10.3390/healthcare11020180
U.S. Department of Agriculture. Protein foods.
Thanks. Lots of food allergies in our house so need to study this a bit!!!