To survive, our body requires a tightly controlled pH level in the blood between 7.35 to 7.45, which is slightly more alkaline than pure water. Levels of pH vary in different locations of our body. For example, our stomach is very acidic, with a pH of 3.5 or less, so it can break down food. Our urine’s pH changes, depending on what we eat – that's how our body keeps the level in our blood steady.
Our modern diet has been suggested to increase the acidity of our body. The thought is certain foods, like meat, wheat, refined sugar, and processed foods, cause our body to produce acid, which is harmful for us.
People who believe in eating more alkaline foods and less acidic foods say even though acid-producing foods shift our pH balance for only a little while, if we keep shifting our blood pH over and over, we can cause long-lasting acidity.
According to research, following an alkaline diet may result in a number of health benefits, including:
1. In an alkaline diet, increasing fruits and vegetables improves the Potassium/Sodium ratio and may benefit bone health.
2. A higher intake of foods rich in potassium, such as fruits and vegetables, may reduce muscle wasting in older men and women.
3. Increasing fruits and vegetables in an alkaline diet may relieve chronic diseases such as hypertension and stroke.
4. The resultant increase in growth hormone with an alkaline diet may improve many outcomes from cardiovascular health to memory and cognition.
5. A decreased risk of developing calcium-forming kidney stones.
6. An alkaline diet provides more magnesium, which is required for the function of many enzyme systems. Available magnesium, which is required to activate vitamin D, would result in numerous added benefits vitamin D provides.
7. Alkalinity may result in added benefit for some chemotherapeutic agents that require a higher pH.
Examples of Foods with a Moderate to Strong Alkaline Effect
Watermelon, Lemons, Limes, Cantaloupe, Honeydew, Celery, Mango, Papaya, Peaches, Nectarines, Grapefruit, Oranges, Parsley, Seaweed, Sweet Seedless Grapes, Watercress, Asparagus, Kiwi, Pears, Apples, Pineapple, Apricots, Raisins, Most Greens (ie: Kale, Spinach), Alfalfa Sprouts, Most Herbs, Peas, Lettuce, Broccoli, Cauliflower, Avocados, Bananas, Garlic, Ginger
Examples of Foods with a Moderate to Strong Acid Effect:
Alcohol, Soda Pop, Tobacco, Coffee, White Sugar, Refined Salt, Artificial Ssweeteners, White Flour Products, Seafood, White Vinegar, Barley, Most Boxed Cereals, Cheese, Most Beans, Flesh Meats, Most types of Bread, Peanut butter, Dried Fruit, Cranberries
Check out this chart to see more information about High, Medium, and Low Alkaline and Acid foods.
As you can see, one of the main emphasis when eating alkaline is lots of fruits and vegetables. When you look at an alkaline diet closely, it is really just overall healthy eating. Although the foods on this list are only examples, if you are eating a lot of grains, flour products, and animal foods, and washing them down with coffee, soda, and milk, you will most certainly improve your health by replacing some of your food and beverage choices with fresh fruits and vegetables.
Bottom line: There may be some value in considering an alkaline diet in reducing morbidity and mortality from chronic diseases. As with many topics related to nutrition, further studies are warranted in this area of nutrition/medicine. The ideal scenario is to make fresh fruits and vegetables the cornerstone of your diet.
In Health and Happiness,
Kelly Harrington, MS, RDN
Registered Dietitian Nutritionist for Live Superfoods
References:
1. Waugh A, Grant A. Anatomy and Physiology in Health and Illness. 10th edition. Philadelphia, Pa, USA: Churchill Livingstone Elsevier; 2007.
2. Lindeman RD, Goldman R. Anatomic and physiologic age changes in the kidney. Experimental Gerontology. 1986;21(4-5):379–406.
3. Schwalfenberg GK. The Alkaline Diet: Is There Evidence That an Alkaline pH Diet Benefits Health. J Environ Public Health. 2012; 2012: 727630.
