Top 10 Alkaline Diet Foods to Include in Your Meal Plan

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The alkaline diet is based on the idea that certain foods can affect the acidity or alkalinity (pH level) of the body, and that by consuming more alkaline-forming foods, such as fruits, vegetables, nuts, and seeds, and limiting acidic foods, such as meat, dairy, processed foods, and refined sugars, one can achieve better health outcomes. Proponents of the alkaline diet claim that maintaining a slightly alkaline pH level in the body can prevent diseases and promote overall well-being.

What is pH Scale ?

The pH scale measures the acidity or alkalinity of a substance, ranging from 0 to 14. Substances with a pH of 0 to 6.9 are considered acidic, those with a pH of 7 are neutral, and substances with a pH of 7.1 to 14 are alkaline or basic. Some advocates of the alkaline diet suggest monitoring urine pH to ensure it's alkaline (above 7) rather than acidic (below 7).

Is our Body Acidic or Alkaline ?

However, it's important to understand that pH levels vary significantly throughout the body. Different parts of the body can have different pH levels. For example, the stomach has a highly acidic environment with a pH of about 1.5 to 2.0 due to hydrochloric acid, which is essential for breaking down food.

In contrast, human blood is slightly alkaline, typically with a pH of 7.35 to 7.45. Any significant deviation from this range can be life-threatening if not corrected. However, such deviations usually occur only in specific medical conditions, such as ketoacidosis associated with diabetes, starvation, or excessive alcohol consumption.

What are the Benefits of Alkaline Diet?

There are potential benefits to increasing the consumption of fruits and vegetables, as they are rich in essential nutrients, fiber, and antioxidants, which can contribute to overall health. However, attributing these benefits solely to the alkalinity of these foods may be oversimplified. The purported benefits of the alkaline diet include:

1. Improved Digestive Health: Alkaline foods, such as fruits and vegetables, are typically rich in fiber, which promotes regular bowel movements and may help prevent constipation. Additionally, reducing intake of acidic foods may alleviate symptoms of acid reflux and other digestive issues.

2. Increased Nutrient Absorption: Many alkaline-forming foods are nutrient-dense, providing essential vitamins, minerals, and antioxidants. By focusing on these foods, individuals may enhance their overall nutrient intake, which can support various bodily functions and promote overall health.

3. Reduced Risk of Chronic Diseases: Some studies suggest that diets high in fruits and vegetables, which are often alkaline-forming, may reduce the risk of chronic diseases such as heart disease, diabetes, and certain cancers. The anti-inflammatory and antioxidant properties of these foods may contribute to their protective effects.

4. Weight Management: The alkaline diet emphasizes whole, unprocessed foods and limits refined sugars and processed foods, which may support weight loss and weight management efforts. Additionally, increasing intake of fruits and vegetables can help individuals feel fuller for longer while providing fewer calories.

5. Improved Bone Health: While research on this topic is mixed, proponents of the alkaline diet argue that consuming alkaline-forming foods may help maintain bone health by reducing calcium leaching from bones. Some studies suggest that diets high in fruits and vegetables may be associated with higher bone mineral density and reduced risk of osteoporosis.

6. Enhanced Athletic Performance: Some athletes believe that following an alkaline diet can improve exercise performance and recovery by reducing muscle acidity and inflammation. However, more research is needed to fully understand the impact of dietary pH on athletic performance.
   

It's important to note that while these potential benefits are often cited by proponents of the alkaline diet, scientific evidence supporting the effectiveness of the diet is limited. Additionally, individual responses to the diet may vary, and more research is needed to determine its long-term effects on health. As with any dietary approach, it's crucial to consult with a healthcare professional or registered dietitian before making significant changes to your diet.

What Problems are linked with Acidic Foods ?

Eating a diet high in acidic foods and low in alkaline foods may contribute to various health issues :

1. Acid reflux disease: Gastroesophageal reflux disease (GERD), is a condition where stomach acid backs up into the esophagus, causing symptoms like heartburn, regurgitation, and chest pain. An acidic diet, high in acidic foods such as processed meats, refined sugars, and certain grains, can exacerbate acid reflux symptoms by increasing stomach acidity and potentially irritating the esophagus lining.

2. Inflammation: Processed meats and refined sugars are often associated with a diet high in inflammatory compounds. Excessive intake of processed meats, which typically contain high levels of saturated fats and additives like nitrates, has been linked to chronic inflammation in the body. Similarly, refined sugars can trigger inflammatory responses when consumed in large amounts. Chronic inflammation is associated with a range of health conditions, including cardiovascular disease, diabetes, cancer and autoimmune disorders.

3. Osteoporosis: Some research suggests that diets high in acidic foods may contribute to the leaching of calcium from bones. When the body's pH becomes too acidic, it may draw on calcium reserves in the bones to maintain a more alkaline pH level in the blood, potentially leading to weakened bones over time. Foods high in animal proteins, such as processed meats, are often acidic-forming and may contribute to this effect. Additionally, diets lacking in alkaline-forming foods like fruits and vegetables may further exacerbate the risk of osteoporosis.

4. Kidney Stones: High intake of acidic foods can increase the acidity of urine, potentially leading to the formation of kidney stones. Certain types of kidney stones, such as uric acid stones, are more likely to form in acidic environments. Foods rich in purines, such as processed meats and certain grains, can increase uric acid levels in the body, contributing to the formation of kidney stones. Additionally, diets low in alkaline-forming foods may impair the body's ability to maintain proper pH balance in the urine, further increasing the risk of kidney stone formation.

5. Dental Problems: Acidic foods and beverages can erode tooth enamel over time, leading to dental problems such as tooth decay and cavities. Processed meats and refined sugars, as well as acidic beverages like soda and fruit juices, can contribute to dental erosion when consumed frequently and in large quantities. Acidic foods weaken the protective enamel layer of the teeth, making them more susceptible to damage from bacteria and plaque. Additionally, acidic environments in the mouth can promote the growth of harmful bacteria, further increasing the risk of dental issues.
   

Ultimately, while incorporating more alkaline-forming foods into your diet, such as fruits and vegetables, can be part of a healthy eating pattern, it's essential to focus on overall dietary balance and moderation rather than solely relying on the alkaline diet as a cure-all solution. Consulting with a healthcare professional or registered dietitian can provide personalized dietary guidance based on individual health needs and goals.

List of foods which we can eat in Alkaline Diet

Alkaline foods are believed to help neutralize stomach acid and reduce symptoms of acid reflux disease. These foods typically have a higher pH level, which may help counteract the acidity in the stomach.

Some examples of alkaline foods include:

1. Fruits: Bananas, apples, melons, pears, and berries are often recommended for their alkalizing properties.

2. Vegetables: Leafy greens like spinach, kale, and broccoli, as well as cucumbers, celery, and potatoes, are considered alkaline-rich choices.

3. Whole grains: Oats, quinoa, brown rice, and millet are whole grains that are generally alkaline-forming in the body.

4. Nuts and seeds: Almonds, flaxseeds, chia seeds, and pumpkin seeds are alkaline options that can be incorporated into meals or snacks.

5. Plant-based proteins: Tofu, tempeh, and legumes such as lentils and chickpeas are sources of protein that may help maintain a more alkaline environment in the body.

6. Herbal teas: Some herbal teas, such as chamomile and ginger tea, are believed to have alkalizing effects and can be soothing for the digestive system.
   

Table 1. Top 10 list of alkaline fruits and vegetables along with their approximate pH levels, arranged from most alkaline to least alkaline:

Food	pH Level
Spinach	9.0 - 9.5
Kale	8.0 - 9.0
Broccoli	6.0 - 8.0
Celery	6.0 - 7.6
Cucumber	5.0 - 7.0
Avocado	6.3 - 6.6
Bell peppers (Capsicum)	4.0 - 6.2
Watermelon	5.5 - 6.0
Bananas	4.5 - 5.2
Apples	3.5 - 4.0
Berries (e.g., blueberries, strawberries)	3.2 - 4.5

Keep in mind that pH levels can vary slightly depending on factors like ripeness and growing conditions.

Table2. List of acidic and alkaline fruits :

Fruit	pH Level
Lemon	2.0 - 2.6
Lime	1.8 - 2.0
Grapefruit	3.0 - 3.3
Tomatoes	4.3 - 4.9
Bananas	4.5 - 5.2
Apples	3.5 - 4.0
Berries (e.g., blueberries, strawberries)	3.2 - 4.5
Watermelon	5.5 - 6.0
Cantaloupe	6.0 - 6.5
Honeydew melon	6.0 - 6.7
Avocado	6.3 - 6.6

Table 3. List of Alkaline Vegetables:

Vegetable	pH Level
Spinach	9.0 - 9.5
Kale	8.0 - 9.0
Broccoli	6.0 - 8.0
Celery	6.0 - 7.6
Cucumber	5.0 - 7.0
Bell peppers	4.0 - 6.2

These tables provide an overview of some alkaline fruits and vegetables, along with their approximate pH levels.

So, Is Alkaline Diet Scientifically Correct ?

However, scientific evidence supporting the claims of the alkaline diet is limited. While some studies suggest that consuming more fruits and vegetables, which are generally alkaline-forming, can have health benefits such as reducing the risk of chronic diseases like heart disease and cancer, it's unclear whether the pH level of foods directly influences health outcomes in the way proponents of the alkaline diet suggest.

Which Acidic Foods should be avoided while on Alkaline Diet ?

The acidic foods that should be avoided when following an alkaline diet for acid reflux include:

• Citrus fruits like lemons, oranges, pineapples, grapefruits

• Tomatoes

• Chocolate

• Peppermint

• Carbonated beverages like soda, beer, and seltzers

• Processed meats like bacon and sausage

• Cheese

• Coffee

• Alcohol

• Sweets such as jello, ice cream, cakes, and sugar.

Can Alkaline Foods help in Renal stones ?

There are studies to show that drinking alkaline water and consuming alkaline foods can help in clearing kidney stones which form in acidic environment like uric acid stones. But, one should use alkaline foods rich in oxalate to prevent oxalate stones. Some alkaline foods that can help with kidney stones include:

• Most fruits and vegetables

• Many legumes and beans

• Some nuts and seeds

• Tofu.
  

Which Alkaline Foods are to be avoided in Kidney Stones?

When following an alkaline diet for kidney stones, it is important to be cautious of specific alkaline foods that are high in oxalate, as they can contribute to the formation of calcium oxalate stones. Foods high in oxalate that should be avoided or moderated include spinach, rhubarb, almonds, cashews, miso soup, grits, baked potatoes with skin, beets, cocoa powder, okra, bran cereals, raspberries, and sweet potatoes.

It's important to note that individual responses to foods can vary, so it's essential to pay attention to how your body reacts to different foods and make adjustments accordingly. Additionally, it's recommended to consult with a healthcare professional or registered dietitian for personalized dietary advice and management .