Alkaline Diet – How it Works, Foods, Benefits & Tips

Can eating specific foods just like those included in alkaline diet affect the pH levels or acid-base homeostasis of the body?

An alkaline diet does not necessarily concentrate on shedding extra pounds, but also on reducing the risks of developing diseases. The concept of this diet is to promote the pH level in your body by consuming foods that will spare you from the health woes from obesity to cancer (1).

It is said that maintaining a healthy and balanced level of pH within your body is highly advantageous to your health. If your body’s fluids and tissues contain the normal pH level, then it is expected that they will function properly.

What is the Alkaline Diet?

The alkaline diet is a way of eating that focuses on foods that are low in acidity and high in alkalinity. Alkalinity is a measure of how basic a substance is, and acidity is a measure of how acidic a substance is.

The main concept of an alkaline diet is to consume plant-based foods such as fruits and vegetables. Unlike other diet plans, an alkaline diet is healthy because it prevents the consumption of processed foods, high-sodium foods, added sugars, too much animal protein and meat as well as processed grains.

This diet plan supports stronger bones, reverses nutrient deficiencies, decreases pain and better heart health. Following an alkaline diet can be challenging especially if you have a busy schedule or if you travel a lot. You may find difficulty in selecting the food to eat and what to avoid.

To know whether an alkaline diet is beneficial or not to your body, the first thing to do is to understand the importance of pH level to your health.

The normal range of pH level of a human body is 7.35 to 7.45. The proper range will give the ideal environment for the tissues and fluids within your body (2).

Likewise, the proper pH level in your stomach is also essential so that it can easily break down the food. The blood also needs to maintain the right pH level so that it can smoothly transport the various substances throughout your body.

If the pH level in your body is not normal, it can affect your health. This means that an extreme imbalance of your pH can be fatal. If the alkaline level in your blood and other body fluids becomes too imbalanced, alkalosis occurs. This condition can be triggered by lung or liver disease, sudden loss of electrolytes, and low oxygen levels.

On the contrary, if the body fluids become highly acidic, acidosis occurs. There are different forms of acidosis such as renal, lactic, respiratory and metabolic. Metabolic acidosis is the most common and this is one of the focuses of the alkaline diet.

How the Alkaline Diet Works?

An alkaline diet can be a good choice in terms of nutritional viewpoint. It’s because the diet contains more vegetables and fruits, instead of grains and meats. Since an alkaline diet is full of healthy foods, it follows that it works well in promoting better health.

This type of diet also supports cardiovascular health. You can also obtain a lot of magnesium and potassium as well as a trace of essential minerals and vitamins. Likewise, the alkaline diet is low in sugar, fat, and sodium.

Consuming the foods that an alkaline diet includes promotes good health. But, make sure not to skimp the nutrients essential for your health. This diet is packed with plant-based protein and calories that are helpful to weight loss, but maintain muscle mass.

In addition, the foods in alkaline diet are low-calorie and nutrient-dense. The fruits and vegetables are rich in zinc, iron, and selenium boost the immune system and support gut health. Vegetables that are rich in vitamin A promote healthy skin.

Studies revealed that if the alkaline level in your body is optimal, it can help for the effectiveness of specific chemotherapy drugs. It also aids in preventing osteoarthritis and diabetes. But, there’s no solid proof that the alkaline diet can prevent cancer.

Alkaline Diet Plan

Breakfast

• Oatmeal with berries and nuts
• Smoothie made with fruits, vegetables, and yogurt

Lunch

• Salad with grilled chicken or fish, quinoa, and vegetables
• Lentil soup with whole-wheat bread

Dinner

• Salmon with roasted vegetables
• Tofu scramble with quinoa and vegetables

Snacks

• Fruits and vegetables
• Nuts and seeds
• Hard-boiled eggs

This is just a sample alkaline diet plan. You can adjust the meals and snacks to fit your preferences and dietary needs. Be sure to include a variety of alkaline foods in your diet to get all the nutrients you need.

Benefits of the Alkaline Diet

1. Protects muscle mass and bone density

Fruits and vegetables that are rich in alkaline make your bones strong. The minerals present in the foods included in an alkaline diet prevent muscle wasting as a person ages (3). Magnesium, calcium, and phosphate are some of the minerals that build bones and maintain lean muscle mass.

Intake of an alkaline diet boosts the production of growth hormones and aids the body to better absorb vitamin D. It also lessens the risks of developing chronic diseases.

2. Reduces the threat of hypertension and stroke

Aside from increasing the production of growth hormones, an alkaline diet also supports cardiovascular health. This means that taking the diet will prevent hypertension, high cholesterol, stroke, memory loss, and kidney stones.

3. Lowers inflammation and chronic pain

Studies show that an alkaline diet reduces the pain caused by chronic acidosis. Experiencing this condition can cause headaches, chronic back pain, joint pain, and inflammation as well as muscle spasms.

4. Boosts immune function

The body suffers when there’s no sufficient mineral in the cells responsible for disposing of the waste products or oxygenating the body.

In the same manner, loss of minerals can make your body unable to absorb vitamins. Thus, pathogens and toxins may accumulate in your body and make the immune system weak.

5. Prevents magnesium deficiency and improves vitamin absorption

Magnesium plays a big role in improving the functions of the enzyme systems and the various processes of the body.

Magnesium deficiency may result in headaches, muscle pains, anxiety, sleep problems, and heart complications.

Likewise, magnesium is also essential for the body to improve the endocrine and immune function. It also prevents vitamin D deficiency (4).

6. Helps to maintain healthy weight

Consuming foods that are rich in alkaline decreases inflammation and leptin levels. With this obesity can be prevented. An alkaline diet makes you feel satiated and reduces the amount of calories that your body needs.

Alkaline Diet Food List

Highly Alkaline	pH 9.5 alkaline water Himalayan salt Grasses Cucumber Kale	Kelp Spinach (baby and grown) Parsley Broccoli	Sea Vegetables (Kelp) Green drinks All Sprouted Beans Sprouts
Moderately Alkaline	Avocado Beetroot Basil Capsicum/Pepper Cabbage Celery Chives Collard/Spring Greens Coriander Endive	Garlic Ginger Green Beans Lettuce Mustard Greens Okra Onion Radish Red Onion	Rocket/Arugula Tomato Lemon Lime Butter Beans Soy Beans White Haricot Beans Chia/Salba Quinoa
Mildly Alkaline	Artichokes Asparagus Brussels Sprouts Cauliflower Carrot Courgette/Zucchini Leeks New Baby Potatoes Peas Pumpkin Lentils	Swede Squash (Butternut, Summer etc) Watercress Grapefruit Coconut Pomegranate Rhubarb Buckwheat Udo’s Oil	Tofu Goat & Almond Milk Herbs & Spices (Thyme, Mint, Ginger, Cumin etc.) Avocado Oil Olive Oil Coconut Oil Flax Oil
Neutral/Mildly Acidic	Black Beans Chickpeas/Garbanzos Kidney Beans & Other Beans Seitan Cantaloupe Fresh Dates Nectarine Plum	Sweet Cherry Watermelon Millet Oats/Oatmeal Spelt Soybeans Buckwheat Pasta Cous Cous Brown Rice	Rice/Soy/Hemp Protein Freshwater Wild Fish Rice & Soy Milk Brazil Nuts Pecan Nuts Hazel Nuts Sunflower Oil Grapeseed Oil
Moderately Acidic	Fresh, Natural Juice Ketchup Mayonnaise Butter Apple Apricot Banana Blackberry Blueberry	Cranberry Grapes Guava Mango Mangosteen Orange Peach Papaya Pineapple Wild Rice	Strawberry Goat’s Cheese Vegan Cheese Rye Bread Wheat Wholemeal Bread Wholemeal Pasta Ocean Fish
Highly Acidic	Alcohol Coffee & Black Tea Fruit Juice (Sweetened) Cocoa Honey Jam Jelly Mustard Miso	Rice Syrup Soy Sauce Vinegar Yeast Dried Fruit Beef Chicken Eggs	Farmed Fish Pork Shellfish Cheese Dairy Artificial Sweeteners Syrup Mushroom

Chart Source: energiseforlife.com

FAQ

1. What foods are acidic?

Some examples of acidic foods include:

• Meat: most meat is acidic, including beef, chicken, fish, and pork.
• Dairy products: most dairy products are acidic, such as milk, cheese, and yogurt.
• Eggs: eggs are acidic.
• Refined grains: refined grains are processed grains that have had their bran and germ removed, and they are often acidic. Refined grains include white bread, white rice, and pasta.
• Sugary drinks: sugary drinks such as soda, juice, and sports drinks are acidic.
• Processed foods: processed foods are often acidic, and they may also contain other unhealthy ingredients such as unhealthy fats, added sugar, and salt.

2. Are there any risks associated with the alkaline diet?

The alkaline diet is generally safe for most people to follow. However, there are a few potential risks to be aware of.

One risk is that the alkaline diet can be restrictive, and it may be difficult to get all the nutrients you need if you are following a strict alkaline diet. It is important to make sure that you are eating a variety of alkaline foods to get all the nutrients you need.

Another risk is that the alkaline diet may not be appropriate for people with certain health conditions, such as kidney disease. It is important to talk to your doctor before starting any new diet, especially if you have any underlying health conditions.

3. Is the alkaline diet effective?

There is some scientific evidence to support the claims that the alkaline diet can have health benefits. For example, one study found that people who followed an alkaline diet had lower blood pressure and cholesterol levels than people who followed a standard diet. Another study found that people who followed an alkaline diet had a reduced risk of developing type 2 diabetes.

However, more research is needed to confirm the long-term health benefits of the alkaline diet. It is also important to note that the alkaline diet is not a cure-all for any disease.

Overall, the alkaline diet is a safe and potentially healthy way of eating. However, it is important to talk to your doctor before starting any new diet, especially if you have any underlying health conditions.

Final Thoughts on an Alkaline Diet

The creators of an alkaline diet claim that certain foods can promote either acidity or alkalinity within your body. To improve the alkaline environment inside your body, you should consume cruciferous vegetables.

Alkaline-forming foods include garlic, avocado, mustard greens, ginseng, figs, almonds, apple cider vinegar, green tea, tomatoes, and pumpkin seeds.

A study showed that consuming an alkaline diet helps to balance your body’s pH. It reduces the risks of developing chronic diseases like diabetes, hypertension, arthritis, low bone density, and vitamin D deficiency.

An alkaline diet also prevents plaque buildup in the blood vessels and inhibits kidney stones. The mineral density from the foods you eat that are included in the diet stops the accumulation of calcium in the urine.

To ensure success, you must combine exercise with your diet plan to obtain positive results. Otherwise, you may achieve minimal weight loss results.