In recent years, the alkaline diet has gained popularity for its bold claim: that by simply adjusting the pH of your diet, you can boost energy, support bone health, and reduce the risk of chronic disease.
But what does “eating alkaline” really mean—and is there actual science behind it?
Whether you're curious about its impact on fitness, bone strength, or kidney health, this guide will break down the facts and dispel the myths.
Let’s dive in!
What is the Alkaline Diet?
As it is called, the alkaline diet focuses on consuming foods that are believed to reduce the body’s acid load by influencing its pH balance.
Alkaline foods have a high pH or acid level, around 8 or higher. Meanwhile, acidic foods have a lower pH, around 6 or lower.
Although the body can tightly regulate blood pH, proponents of this diet argue that this can still affect urine pH and overall health.
This diet promotes increased intake of fruits, vegetables, and plant-based foods while discouraging acid-producing items like meat and processed grains.
Benefits of the Alkaline Diet
One of the most frequently cited benefits of the alkaline diet is improved bone health.
This is because the alkaline diet cuts out added sugars and processed junk foods, steering you toward cleaner–more nutritious choices.
An alkaline-rich diet could reduce bone resorption and promote calcium retention, although more robust trials are needed.
Plus, if you're vegetarian or dealing with food sensitivities, You might find the alkaline lifestyle easier than you’d think..
Other studies have suggested a link between reduced dietary acid load and improved sports performance as well.
Risks of Alkaline Diet
Despite its benefits, the alkaline diet is not without criticism.
There is limited research supporting the idea that food significantly alters blood pH, which is tightly regulated by the body.
Also, overly strict adherence may also result in nutrient deficiencies, especially if protein-rich animal products are excessively restricted.
As mentioned above, the alkaline diet suggests that what you eat can directly influence your body's pH levels, but science doesn’t quite back up this claim.
Foods to Eat on the Alkaline Diet
By consuming these foods regularly, an alkaline diet is believed to help reduce oxidative stress and improve overall health:
- Green Leaves and Non-starchy Veggies: vegetables such as spinach, kale, broccoli, carrots, lettuce, and brussels sprouts are rich in alkalizing minerals such as magnesium and calcium that can help reduce the acid load in the body.
- Alkaline Fruits: such as apples, lemons, berries, avocados, watermelons, and ripe bananas. Although some fruits taste sour, such as lemons, they have an alkalizing effect once digested which helps neutralize the body's pH.
- Nuts and Seeds: Certain nuts and seeds such as almonds, chia seeds, flax seeds, and pumpkin seeds have mineral content that can help balance the body's acidity levels.
- Root and Tuber Vegetables: Besides being alkalizing, these vegetables are rich in fiber and vitamins that support digestive health, such as carrots, turnips and sweet potatoes.
- Healthy Oils: help reduce inflammation and support the body's pH balance without increasing excess acid production, such as extra virgin olive oil, coconut oil, and flaxseed oil.
Foods to Avoid on the Alkaline Diet
Acid load and acid-base imbalance in the body can impair your kidney function, therefore you should avoid these foods:
- Red and Processed Meats: high in protein and sulfur-containing amino acids can increase the acid load and calcium excretion in urine, potentially impacting bone density, such as beef, pork, lamb, bacon, sausages, and ham.
- Dairy Products: While rich in calcium, dairy is considered acid-forming and may contribute to metabolic acidosis, particularly in individuals with kidney issues, such as milk, cheese, butter, yogurt, and cream.
- Refined Sugar and Sugary Foods: White sugar, high-fructose corn syrup, candy, pastries, or sweetened beverages can increase acidity in the body, disrupt the mineral balance, and may contribute to inflammation..
- White Flour and Processed Grains: These foods contribute to acid load and blood sugar imbalances, such as white bread, white rice, pasta, crackers, and baked goods made from refined flour.
- Caffeinated Beverages: These beverages might increase acidity and calcium excretion, which can affect bone health, for example: coffee, black tea, and energy drinks.
- Alcohol: Metabolized into acidic byproducts that can contribute to acid-base imbalance.
Conclusion
Understanding the benefits and risks of this diet can help maximize its potential while minimizing risks.
So, are you ready to rethink your plate? Start your journey toward an alkaline-friendly lifestyle, your body and bones might just thank you!
Let’s learn more about diet and fitness by checking out our articles on LUM’s blog!