The alkaline diet is also called the acid-alkaline or alkaline ash diet that claims to alter the pH value of the human body, improve well-being, manages weight and combat cancer. It is based on a concept that a few foods can cause your body to produce acid, which is detrimental. However, consuming certain foods or drinks can alter the body’s acid level or pH balance.
How Does It Work?
The gastrointestinal system secretes gastric acids to support the digestion process that helps in breaking down food. The gut maintains a pH balance between 2.0-3.5, which is considered to be highly acidic but important for the smooth functioning of the digestive system. But at times, due to poor lifestyle and unhealthy food choices, the acidic level in the body goes erratic resulting in acidity and other gastric issues.
These days with rapid globalization the food habits had greatly changed, comprising huge volumes of acidic foods like burger, samosa, pizza, French fries, cheesy items, sausages, kebabs’, carbonated beverages, doughnuts, pastries to name a few. These foods when digested leaves behind residues that are termed to as acid ash, the major cause of stomach woes.
Importance Of Alkaline Foods
Alkaline foods are vital in maintaining pH balance in the body. Experts suggest that having a balanced meal with a good blend of all the food group is important to uplift overall wellness, rather than restricting to certain food items. As per the acid-ash theory, acidic ash is believed to make you prone to illness, whereas alkaline ash is protective. Thereby choosing alkaline foods would help to keep up the pH of the body and enhance overall health.
Also Read: Mediterranean Diet: Know Why This Is Not Just Another Food Fad To Follow in 2020
Some of the food sources that leave acidic ash include protein, phosphate and sulphur, while alkaline components include calcium, magnesium and potassium-rich foods.
Food groups are considered acidic, alkaline or neutral:
Acidic: Meat, poultry, fish, dairy, eggs and alcohol
Neutral: Natural fats, starches and sugars
Alkaline: Fruits, nuts, legumes and vegetables
Well, if you have been relishing in huge quantities of red meat, processed and junk food, then it’s the right time to switch over to some alkaline food in the meal plan. Dive into this article to get an insight about some of the alkaline-rich foods:
Green Leafy Vegetables
Green leafy veggies are said to have an alkaline effect in the body. These veggies are bestowed with vast reserves of vitamin A, B, E, folic acid and minerals iron, calcium and phosphorus that is vital for the system to perform normal operations and build a robust immunity. Try incorporating spinach, lettuce, kale, celery, cabbage, collard and mustard green in your regular diet regimen.
Cauliflower/Broccoli
Cruciferous vegetables like cauliflower and broccoli are known to balance alkaline pH in the system. They contain immense amounts of vitamins A, C, k and folate and phytochemicals plant compounds that are valuable in lowering inflammation and avert the risk of cancer.
Citrus Fruits
Popular to the belief that citrus fruits are highly acidic and would have an acidic effect on the system, surprisingly they are the best source of alkaline foods. Lemon, sweet lime and oranges overpowered with vitamin C that helps in detoxifying the system and offers respite from heartburn and acidity.
Root Vegetables
Sweet potato, beets, radish, turnips and carrots are an amazing source of alkaline foods which facilitates to keep up the pH balance. They are a great source of soluble and insoluble dietary fibre that helps to boost gut good bacteria, diminish high levels of cholesterol and lowers the risk of heart disease and bowel cancer.
Nuts
Munch on a fistful of nuts to curb hunger pangs and keep you satiated. Packed with healthy sources of fats, they also render an alkaline effect in the system. The huge array of antioxidants, protein and plant sterols in almonds, walnuts and cashews regulate blood sugar spikes, improve heart health and manage weight.
Also Read: 5 Nuts to Include In Your Daily Diet
Frequently Asked Questions
What Does An Alkaline Diet Do For The Body?
An alkaline diet highlights the intake of foods that are thought to affect the body's pH levels. Some of the health benefits:
Although the body maintains a stable pH regardless of diet, the alkaline diet aims to reduce acid load and promote a more alkaline environment.
Reducing dietary acid helps prevent calcium loss from bones and optimizes bone health.
The diet may support kidney health and reduce the risk of kidney stones by lowering acid load.
This diet helps to keep a person more energetic and less tired.
The diet promotes having whole, unprocessed foods, which can help with weight management.
This diet is loaded with fruits, vegetables, and other anti-inflammatory foods.
What Are The Top 10 Alkaline Foods?
Some of the alkaline-rich foods include:
Spinach
Kale
Broccoli
Cucumbers
Celery
Bell peppers
Zucchini
Almonds
Lemons (despite their acidic taste, they have an alkalizing effect once metabolized)
What Are The Benefits Of Consuming Alkaline?
Emphasizing eating fresh fruits, vegetables, and plant-based foods supports overall health and nutrition.
Alkaline foods are often high in fibre, promoting healthy digestion and regular bowel movements.
Nutrient-rich alkaline foods support immune health.
Alkaline diets often lead to weight loss due to the emphasis on low-calorie, nutrient-dense foods.
A diet rich in fruits and vegetables can lower the risk of cardiovascular diseases, hypertension, and other chronic conditions.
Which Fruit Is Most Alkaline?
Lemons are considered one of the most alkaline fruits due to their high mineral content and alkalizing effect on the body once metabolized. Other highly alkaline fruits include:
Watermelon
Avocados
Grapefruit
Is Rice Alkaline?
Most rice varieties, including white and brown rice, are considered neutral to slightly acidic. They are not typically classified as alkaline foods. However, rice can still be part of a balanced diet when paired with alkaline foods like vegetables.
Which Indian Food Is Alkaline?
Several Indian foods are considered alkaline or can be part of an alkaline-promoting diet:
Spinach-based dishes (e.g., Palak Paneer)
Cucumber Raita
Vegetable curry (with a variety of alkaline vegetables)
Almond-based dishes (like Badam Milk)
Lemon water
Fresh salads with alkaline vegetables like cucumbers, tomatoes, and carrots.
References:
The Alkaline Diet: Is There Evidence That an Alkaline pH Diet Benefits Health?
Gerry K. Schwalfenberg *
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3195546/
The issue of acidity and alkalinity in our diet – Facts, popular beliefs, and the reality
Authors: B. Raposabence.raposa@etk.pte.hu, E. Antal,J Macharia , M. Pintér
https://akjournals.com/view/journals/066/51/3/article-p326.xml
