The Ultimate Guide to the Alkaline Diet

An alkaline diet is a dietary approach that emphasizes consuming alkaline foods that have a pH greater than 7. The theory behind this diet is based on the pH scale. The pH scale ranges from 0 to 14, with 7 being neutral. Substances with a pH below 7 are considered acidic, while those above 7 are alkaline. The theory holds that foods that make your body produce acid are harmful. Here is an introduction to the Alkaline Diet.

Menu of the Alkaline Diet

Most fruits and vegetables are alkaline-forming especially green-leafed vegetables, and other foods like soybeans, tofu, nuts, seeds and legumes. High-acid foods like processed meats, dairy products, refined grains, and sugar are typically limited on an alkaline diet. Foods like natural fats, milk, and sugars are considered “neutral”. These neutral foods generally are not recommended in an alkaline diet. Alcohol and caffeine are also forbidden.

Benefits of the Alkaline Diet

The emphasis on fruits, vegetables, nuts and seeds in the alkaline diet can lead to a higher intake of essential nutrients such as vitamins, minerals, and antioxidants. These nutrients are important for various bodily functions and overall health. Some individuals may experience weight loss on an alkaline diet, as it typically involves consuming whole, nutrient-dense foods while limiting processed and high-calorie foods.

Alkaline foods are often rich in fiber, which can support digestive health by promoting regular bowel movements and maintaining a healthy gut microbiota. The alkaline diet's focus on plant-based foods may help reduce inflammation in the body, which is associated with various chronic diseases. While more research is needed, some studies suggest that diets high in fruits and vegetables may help lower the risk of certain chronic conditions such as heart disease, diabetes and cancer.

Disadvantages of the Alkaline Diet

There is limited scientific evidence to support the specific health claims associated with this diet. It's important to note that the body has its own mechanisms for regulating pH levels, and the foods we eat do not significantly impact the overall pH of the body. Our body pH is tightly regulated. The blood pH generally stays at an alkaline level between about 7.2 and 7.4. Nothing we eat will change our blood pH. If it falls out of that range, it can be fatal.

While the alkaline diet promotes the consumption of healthy foods like fruits and vegetables, many common sources of protein like meat, eggs and dairy are off limits. People who stick to an alkaline diet, especially children and people with underlying diseases, may miss out on protein and other nutrients, including iron and calcium. It also makes an alkaline diet difficult for people to stick with.