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Kudos to everyone who paid attention to alkali, pH, acids, and other terms in chemistry class. This article will explain the significance of these terms for your digestive system and general health.
Whenever you feel like your stomach is fiery, your joints hurt, or your chest is burning, it might indicate an imbalance between the body’s acidity and alkalinity. The alkaline diet is one such diet, and we shall discuss it today.
Its name sounds like science, with a foundation in chemistry. Influencers are very hyped about it. Maybe this is the real deal. All things considered, if followed correctly, the alkaline diet may be both safe and helpful.
The alkaline diet promotes eating more alkaline (or basic, meaning they have a pH higher than 7) foods rather than acidic ones.
The premise of this diet is that you can get healthier by eating more alkaline foods instead of ones that produce acid.
So, let us explore in detail what precisely this alkaline diet is all about. The article discusses the list of alkaline foods you can consume to help your body journey towards a happy tummy!
What Is The Alkaline Diet?
The alkaline diet, often called the acid-alkaline or alkaline ash diet, asserts that consuming particular foods can change your body’s pH.
Metabolic waste is the “ash” residue left behind after food is converted into energy through a chemical process called metabolism.
This waste consists of acidic, neutral, or alkaline ash. Advocates of this diet contend that the ash’s acidity influences your body’s acidity.
While acidic ash might expose you, alkaline ash is believed to shield you against disease. You might be able to “alkalise” your body and enhance your health by selecting more alkaline meals.
What Is Ph?
pH is a measure of how acidic your body is. The idea behind the alkaline diet is that you may alter your pH level by eating specific foods. pH levels are measured by scientists using a scale from 0 to 14[1]:
- A pH of 0-6 is acidic.
- A pH of 7 is neutral.
- A pH of 8 or higher is basic or alkaline.
It’s crucial to remember that your body’s pH changes a lot. There is no fixed level; specific components are alkaline, while others are acidic. Your stomach is very acidic, with a pH of 1.5 to 2.0, due to the hydrochloric acid that fills it. This acidity is necessary to break down food. [2]
However, the pH of human blood is constantly between 7.35 and 7.45, making it somewhat alkaline. When your blood pH falls out of the normal range, it can be fatal if left untreated.[3]
This only occurs in specific illness situations, including diabetic ketoacidosis, malnutrition, or alcohol use.
Health Benefits Of The Alkaline Diet [15]
- An alkaline diet would improve the K/Na ratio and may benefit bone health
- Reduce muscle wasting
- As well as mitigate other chronic diseases such as hypertension and strokes.
- The increase in growth hormones with an alkaline diet may improve many outcomes, from cardiovascular health to memory and cognition.
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Food Classification
Protein, phosphate, and sulphur are food ingredients that produce acidic ash, whereas calcium, magnesium, and potassium are alkaline ingredients.[4]
The following food categories are classified as neutral, alkaline, or acidic:
- Acidic: dairy products, eggs, cereals, fish, poultry, meat, and alcohol
- Neutral: sugars, grains, milk, and natural fats
- Alkaline: veggies, fruits, legumes, and nuts
Alkaline Foods
You might be curious to know the alkaline foods after knowing exactly what an alkaline diet is all about. These foods are no secret. Alkaline foods are, in fact, the ones you find in your pantry.
You don’t have to struggle any extra to get those. Yes, you heard it right. Surf below to get the list of alkaline foods.
#1 Green Leafy Vegetables
For good reason, our parents, grandparents, and medical professionals often advise us to eat more greens daily. Green leafy vegetables are said to have an alkaline effect on the body.
These vegetables are abundant in folic acid, iron, calcium, phosphorus, and vitamins A, B, and E, all essential for the body to function normally and may develop a robust immune system.[5]
They are an excellent source of essential minerals, which the body needs for several functions. Include kale, lettuce, celery, parsley, mustard greens and spinach in the diet.
#2 Avocado
Avocado is a superfood. It goes down quickly in several ways: These low-acidic fruits—yes, they are fruit—are creamy and smooth, facilitating simple transit down the digestive tract.
This is crucial for those who suffer from acid reflux since they frequently feel irritation or inflammation of the intestinal lining. They are packed with nutrients, such as the good fats that our cells may need to develop and operate, as well as vitamins E, K, C, magnesium, and folate.[6]
Slice and add to sandwiches or salads, or mash an avocado and use it as a substitute for oil in your favourite baked goods recipe.
#3 Banana
Bananas are low-acid fruits. Additionally, they contain a lot of potassium, an electrolyte crucial for maintaining healthy muscular function for activities like walking, carrying luggage, and climbing stairs.
Further, they are a rich source of fibre, which keeps your digestive tract functioning properly. And the calmer your digestive system is, the lower the risk for acidic backwash.[7]
Peel and freeze bananas when ripe for use in fruit smoothies, or slice them to put on top of your yoghurt or porridge in the morning. If you’re trying to reduce fat in your diet, ripe bananas make a fantastic substitute for oil in baked products.
#4 Tofu
Milk and other dairy products have an acidic effect on the digestive tract. Tofu’s pH is inherently alkaline since it is made from soy milk.[8] To prevent acid reflux, you can replace paneer with tofu.
Consuming meals derived from soybeans will also offer many of the same health advantages as tofu, an alkaline food. An excellent source of iron and protein, tofu is a byproduct of soybean curds and contains very few calories.
#5 Cruciferous Vegetables
The high fibre level of this cruciferous vegetable might help with digestion, providing a complete nutritional profile. Unlike many other vegetables, broccoli has one of the most significant amounts of flavonols, making it unique.
Steaming broccoli may enhance its antioxidant qualities, whereas boiling it may remove many of its beneficial components.[9] It’s crucial to remember this when preparing veggies.
Eating cauliflower may balance the body’s alkaline pH. It also contains immense amounts of vitamins A, C, k, and folate, as well as phytochemicals and plant compounds that may be valuable in lowering inflammation.[11]
So the next time your mother cooks aalo gobi ki sabzi, you should be thankful and eat it without throwing tantrums. However, it is important to know that individuals with hormonal imbalances or thyroid disorders should limit or preferably avoid consuming cruciferous vegetables.
#6 Sweet Potato
Shakarand, commonly referred to as sweet potato, has a pH equilibrium that is slightly acidic and alkaline. Because of their alkaline pH, sweet potatoes may lower inflammation.[10]
Even though they may not seem like it, sweet potatoes are starchy veggies. They could be a fantastic option for those who suffer from acid reflux because of their low acidity.
Additionally, starch in sweet potatoes may promote digestive health and reduce intestinal inflammation, lowering the risk of acid reflux.
Sweet potatoes also benefit your general health because they are abundant in fibre, protein, potassium, vitamin C, and vitamin B6.
#7 Black Olives
Because black olives have an alkaline effect on the body, they support a more balanced internal environment by balancing the body’s acidity. They are abundant in vital minerals essential for preserving an alkaline state, such as potassium, magnesium, and calcium. [16]
These minerals may help regulate the body’s pH by lowering excess acid accumulation, which can cause inflammation and other health problems.
#8 Fennel Seeds
Consuming fennel seeds makes the body more alkaline. Excess stomach acid is a common cause of acidity and heartburn, which fennel seeds can help neutralise.[12] Due to its high carminative content, this warm beverage may help reduce bloating and gas.
#9 Watermelon
Although watermelon is a typical summertime sweet and juicy delight, little is known about its nutritional advantages.
Watermelons are one of the few foods that contain lycopene, a powerful compound that gives them their pink-red colour and protects the body from damage caused by free radicals.[13]
Watermelon is an excellent meal for reducing inflammation because of its antioxidant properties. You may add it to fruit salads, puree it into smoothies, or eat it raw as a light snack.
It’s a delicious and excellent way to incorporate anti-inflammatory foods into your diet, especially during the heat. However, remember that you should only consume it in moderation because it contains natural sugar.
#10 Citrus Fruits
Citrus fruits, with their vibrant, sweet flavours, add a splash of colour to winter days. They are also healthy, tasty, and attractive.
Lemons, limes, oranges, grapefruits, and numerous other hybrids and varietals are all members of this fruit class. Regular consumption of citrus fruits may provide several health advantages.
Vitamin C, a potent antioxidant that may support a robust immune system and aid in the management and fight against disease, is abundant in these fruits. Citrus fruits are alkaline and may produce alkaline byproducts when the body metabolises them.[15]
These alkaline byproducts can make urine more alkaline but have little effect on the pH of the blood.
#11 Corns
Corn, which is a member of the whole grain family, can be very good for you. Being a whole grain, corn may potentially manage the risk of chronic diseases.
Corn’s insoluble fibre may help with digestion and maintaining a healthy weight. Your body does not break down the insoluble fibre in the cell walls of plants. Because of this, insoluble fibre makes your stool bulkier, which may help move waste through your system. [17]
Thus assisting your body in eliminating toxins and establishing a healthy, non-acidic environment in your gut.
The Bottom Line
The alkaline diet encourages eating alkaline, or low-acid, foods like fruits and vegetables to supposedly optimise pH levels in the body. There are several health advantages to eating a plant-based diet that is lower in refined sugar.
It may also lessen everyday problems and the likelihood of long-term health hazards. However, it must be done with caution and with a well-balanced diet.
Eating a balanced diet is essential to leading a healthy lifestyle. Schedule a 45-minute consultation with our experienced nutritionist to get a personalised nutrition plan designed just for you.
Frequently Asked Questions
1. What happens if you consume too many meals that produce acid?
Acidic foods such as carbonated beverages, alcohol, artificial sweeteners, etc., may cause gastric acidity. Urine acidity and associated health problems can result from a diet high in foods that produce acid, such as sugar or protein. This may result in the formation of uric acid stones, a kind of kidney stone.
2. What should someone thinking about beginning an alkaline diet know?
Before beginning any diet, you should speak with your doctor and a registered dietitian/ nutritionist. Dietary modification may help maintain the pH of the digestive system.
3. What happens if someone follows an alkaline diet for an extended period?
An alkaline diet may promote cardiovascular health by reducing the consumption of fatty animal products (such as red meat and cheeses) and increasing the consumption of plant foods high in fibre. Additionally, fresh fruits and vegetables and other alkaline meals are low in sodium and high in potassium, which may help manage blood pressure levels.
4. What adverse impacts does alkaline have?
Metabolic alkalosis, which can result from high alkalinity, can produce symptoms including nausea, vomiting, tremors, numbness, and disorientation.
5. Which is preferable, alkaline or acidic?
Excessive body acidity causes inflammation and increases the chance of developing additional illnesses. On the other hand, an alkalising diet lowers acidity by balancing your pH level. Your body can operate at its best in a more alkaline atmosphere. However, consulting your healthcare professional to learn more about your body PH before beginning or adapting any diet is recommended.
