The alkaline diet, also known as the alkaline ash diet or alkaline acid diet, is based on the concept that certain foods can affect the body's pH balance. Fruits, vegetables, nuts, and seeds are key components of the diet, while it limits or avoids foods that are acidic in nature, such as meat, dairy, and processed foods.
The metabolism process converts food into energy and leaves “ash” residue known as metabolic waste. This waste comprises acidic, neutral or alkaline ash.
This waste consists of acidic, neutral, or alkaline ash. Proponents of this diet argue that the acidity of the ash affects your body’s acidity.
Alkaline ash is believed to safeguard against diseases, while acidic ash can make you prone to illness. By choosing plenty of alkaline-based foods, you can alkalize your system and augment your overall health and well-being.
Also Read: Alkaline Diet: 5 Incredible Alkaline Rich Foods That Promotes Overall Health
Understanding Ph Levels
The pH levels measure how acidic or alkaline something is and the pH value ranges from 0-14:
- Acidic: 0.0–6.9
- Neutral: 7.0
- Alkaline (or basic): 7.1–14
Most supporters of the alkaline diet suggest that people monitor the pH of their urine to ensure that it’s alkaline (over 7) and not acidic (below 7). However, it’s vital to note that pH level differs greatly within the human body, where some regions are acidic, and others are alkaline- there’s no set level.
The stomach is packed with hydrochloric acid, rendering it a pH of about 1.5 – 2.0, which is highly acidic. This acidic nature requires breaking down food particles.
The human body is usually slightly alkaline, with a pH of 7.35 – 7.45. When the blood pH falls out of the normal limit, it can be life-threatening if left untreated. However, this occurs only during certain disease conditions like ketoacidosis caused by diabetes, starvation, or alcohol consumption.
Health Benefits of the Alkaline Diet
Improves Digestion
The diet is rich in dietary fibre, which can help improve digestion, enhance gut function, regularise bowel movements, and prevent constipation.
Better Bone Health
A few studies suggest that an alkaline diet may assist in lowering the risk of osteoporosis and other bone diseases by promoting the retention of calcium in the bones.
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Increase Energy Levels
Supporters of the diet claim that it can help increase energy levels and reduce fatigue.
Weight Loss
The diet supports the intake of whole, nutrient-dense foods, which can help with weight loss and management.
Merits of the Alkaline Diet
Focus on Whole Foods: The diet emphasises the consumption of whole, unprocessed foods, which are rich in vitamins, minerals, and antioxidants.
Hydration: The diet encourages the consumption of alkaline water, which is believed to have additional health benefits.
Demerits of the Alkaline Diet
Limited Food Choices: The diet restricts or eliminates many foods, which may make it difficult to follow in the long term.
Nutrient Deficiencies: A few experts argue that the diet may result in nutritional deficiencies, specifically protein and essential fatty acids.
Lack of Scientific Evidence: While some studies suggest potential health benefits of an alkaline diet, more research is needed to understand its effects on healthfully.
Foods to Add to an Alkaline Diet
- Fruits: Berries, apples, bananas, oranges
- Vegetables: Spinach, kale, broccoli, carrots
- Nuts and Seeds: Almonds, chia seeds, flaxseeds
- Legumes: Lentils, chickpeas, kidney beans
- Whole Grains: Quinoa, brown rice, oats
- Healthy Oils: Olive oil, coconut oil
Foods to Avoid on an Alkaline Diet
- Meat: Beef, pork, chicken
- Dairy: Milk, cheese, yogurt
- Processed Foods: Fast food, packaged snacks
- Sugary Foods: Candy, soda, desserts
- Caffeine: Coffee, tea, energy drinks
Conclusion
The alkaline diet emphasizes the consumption of fresh whole and unprocessed, nutrient-dense foods while limiting processed and acidic foods. While more research is needed to understand its effects on health fully, many people find that following an alkaline diet can lead to enhanced digestive health, boost energy levels, and augment. overall health and well-being.
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
- Raposa bence.raposa@etk.pte.hu, E. Antal, J. Macharia,
, M. Pintér, N. Rozmann,
