The human body controls pH balance via several mechanisms that involve many vital organs, like the kidneys and lungs. Though your diet may affect the pH level of your urine, studies disclose that having acidic or alkaline foods is less likely to impact the pH level of the body remarkably.
High acidic levels in the blood may indicate a possibility of underlying medical disorders like uncontrolled diabetes, lung disease or kidney disorder.
A few people prefer to limit foods high in acid to lessen their potential renal acid load (PRAL), which means the amount of acid the system produces from the foods you eat. The more the PRAL level, the more acid is produced after digestion. Studies have shown that lowering PRAL supports maintaining kidney function and preventing metabolic acidosis.
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Acidic foods are known to lower the body’s pH level during digestion and metabolism. However, consuming too many acidic foods regularly can influence overall health, especially when combined with a poor lifestyle.
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What Are Acidic Foods?
Acidic foods are certain foods upon metabolism, leave behind acid-forming compounds in the system. This does not mean that foods themselves taste sour like lemon, which is naturally acidic, but becomes alkaline post-digestion. But it refers to the metabolic residue they leave behind.
Processed grains, white sugar, saturated and trans fats and animal proteins have an acidic effect on the body. Any diet plan high on
refined grains, simple sugar, unhealthy fats, and animal proteins typically has an acidic effect on the body. A meal regimen typically containing these foods can increase the acid load in the blood. This can eventually lead to long-term medical concerns.
5 Acidic Foods to Avoid
Processed Meats
Processed meat products such as bacon, sausages and meats are high on acidic content owing to the presence of added preservatives, high salt and saturated fats. These ingredients are known to increase inflammation in the body and extra pressure to the kidneys.
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Refined Sugar/ Sugary Foods
Sweets, cakes, pastries, candies and sweetened drinks are naturally acid-forming, which contributes to blood sugar spikes, weight gain, and metabolic stress.
Fried/ Junk Foods
French fries, burgers, and potato chips are not only acidic but also high in saturated, trans fats and additives. Overconsumption of these foods leads to inflammation and oxidative stress.
Red Meat
Red meat varieties are protein-rich but can be highly acid-forming when consumed in excess amounts. In the long run, they may contribute to gout, kidney strain, and higher uric acid levels.
Carbonated Soft Drinks
Sodas contain phosphoric acid and high sugar levels, making them one of the most acidic foods. Excess intake of carbonated beverages results in weakened bone density and dental erosion.
Health Impact of Eating Acidic Foods
Weakens Bone Health
A diet high in acidic foods makes the system to diminish calcium reserves from bones to balance pH levels. This in the long run weakens bone density and makes bones fragile.
Kidney Strain
Acid overload can make kidneys work harder to eliminate acids via urine, which may worsen kidney function in people with comorbid medical conditions.
Increased Inflammation
Acidic diets are often loaded with processed foods and unhealthy fats, both of which can trigger chronic inflammation linked to arthritis, heart disease, and diabetes.
Digestive Discomfort
Though not all acidic foods cause acidity or reflux, spicy, fried, and processed acidic foods can aggravate acid reflux, bloating, and heartburn.
Fatigue / Metabolic Stress
Highly acidic diet can interrupt with enzyme function leading to poor energy levels, slow down digestion process and improper metabolism.
Conclusion
Remember not all types of acidic foods are harmful to health, for instance citrus fruits are acidic but offer the body alkaline benefits after digestion process. The key mantra is balance and moderation. Restricting highly processed, fried, and sugar-laden acidic foods while including more alkaline foods like vegetables, fruits, legumes, and whole grains can help maintain a healthy pH balance.
(This article is reviewed by Kalyani Krishna, Chief Content Editor)
Author Profile:
M Sowmya Binu:
With over 15 years of expertise and a Postgraduate degree in Nutrition, M Sowmya Binu is a seasoned professional in the field of nutrition. Specialising in tailoring personalised diet plans, she underscores the significance of a balanced approach to health, emphasising the integration of medication with dietary intake for holistic wellness. Passionate about equipping individuals with knowledge to make informed decisions, Sowmya adeptly develops insightful content encompassing a wide array of topics, including food, nutrition, supplements, and overall health.
References:
Dietary acid load in health and disease
Michiel L A J Wieërs 1, Beverley Beynon-Cobb 2,3, Wesley J Visser 1,4, Ilias Attaye 1,3,5,✉
https://pmc.ncbi.nlm.nih.gov/articles/PMC11006742/
Dietary acid load: Mechanisms and evidence of its health repercussionsCarga ácida de la dieta; mecanismos y evidencia de sus repercusiones en la salud☆
I.A. Osuna-Padilla , G. Leal-Escobar ,C.A. Garza-García ,
F.E. Rodríguez-Castellanos b
https://www.sciencedirect.com/science/article/pii/S2013251419301129
