Eating alkaline for good health.
You may have heard that following an alkaline diet is good for your health, but what does that mean? Did you know when you eat a food, as well as giving you essential nutrition it also exhibits an acidic or alkaline effect on your body?
What is the difference between acidic and alkaline foods?
Foods that have an acidic effect decrease your blood pH and cause inflammation in the body. Whereas foods that are alkaline-forming increase your blood pH and have an anti-inflammatory effect.
Given that inflammation is associated with nearly every single disease including cancer, heart disease, infertility, arthritis and pain conditions, it is important to keep inflammation levels in our system low.
When you eat too many acid-forming foods you can create inflammation in your body.
The acid-alkaline balance influences the state of disease in the body and the way we function on a daily basis. From your energy levels to sleep quality, it can also impact your ability and energy to exercise.
‘An acidic environment in the muscle impairs performance and contributes to fatigue; therefore, current trends in sports nutrition place importance on maximizing the alkalinity of the body with dietary strategies.’ Applegate, 2017.
What kind of foods are acid-forming?
As a general rule, meats, dairy, grains, sugars, coffee and alcohol are acid-forming, whereas most fruit and vegetables are alkaline-forming.
Let’s take a closer look at some commonly eaten foods and what effect they have on the body.
Acid Forming and Alkaline Forming Foods
| Acid Forming Foods 20% of the diet | Alkaline forming foods 80% of the diet |
|---|---|
| Acid Proteins | Alkaline protein |
| All Meat | Almonds |
| Beef | Sunflower seeds |
| Lamb | Pepitas |
| Pork, bacon, ham | Fermented tofu and tempeh |
| Chicken | Mung beans |
| Fish | Millet |
| Legumes | Quinoa |
| Sausages | Nuts and seeds |
| Shellfish and crustaceans | Almonds |
| TVP | Sunflower seeds |
| Nuts and seeds | Pepitas |
| Cashews | Flax seeds |
| Pecans | Sesame seeds |
| Walnuts | Sweeteners |
| Macadamia nuts | Raw honey |
| Sweeteners | Stevia |
| Sugar | Blackstrap molasses |
| Maple syrup | Grains and grain products |
| Agave | Buckwheat |
| Artificial sweeteners | Millet |
| Heated honey | Sorghum |
| Fruit juice concentrate | Amaranth |
| Grains and grain products | Quinoa |
| Wheat | Vegetables |
| Rye | All vegetables except those listed as acid |
| Kamut | Very high alkaline vegetables include |
| Spelt | Spinach |
| Rice and rice flour | Silverbeet |
| Noodles, pasta | Kale |
| Breads | Rocket |
| Vegetables | Broccoli |
| Corn | Beetroot |
| Olives | Sprouts |
| Winter squash | Fruit |
| Fruit | All raw fruit except those listed as acid |
| Cooked fruit | Fruits which are high alkaline include |
| Canned fruit | Lemons |
| Dried fruit | Pineapple |
| Plums | Kiwifruit |
| Prunes | Beverages |
| Blueberries | Fresh fruit or vegetable juice |
| Beverages | Alkaline water |
| Coffee | Coconut water |
| Tea | Soda water |
| Soft drinks (very high acid) | Spices and seasonings |
| Mineral water | Chilli |
| Fruit juices that have been heated (long life) | Cinnamon |
| Nutrient water | Curry spices |
| Sports drinks | Ginger |
| Spices and seasonings | Herbs |
| Tomato, BBQ sauce | Miso |
| Cocoa | Sea salt |
| Mustard | Tamari |
| Pepper | |
| Vinegar |
Finding the balance with acidic and alkaline foods
After reading the list above it would come as no surprise to you that most people’s diet is extremely acidic, with far too much meat, grains and additives and not enough fruit and vegetables.
As Minich states ‘The increasing dietary acid load in the contemporary diet can lead to a disruption in acid-alkaline homeostasis in various body compartments and eventually result in chronic disease. Eating a high vegetable diet in conjunction with supplementation of an effective alkalizing compound, such as potassium citrate, shifts the body to become more alkaline.’ Minich, 2007
To maintain good health and keep our body in a slightly alkaline state, we need to aim for a diet that is made up of 80% alkaline-forming foods and just 20% acidic foods. So how exactly do we keep our body in an alkaline state?
5 Ways to Alkalise your Diet
- Staying hydrated is key when it comes to maintaining an alkalised state. Our bodies are 80% water and need constant replenishment. Keep in mind that tap water is slightly acidic due to its heavy metal and chemical content. Aim for 2 to 3 litres of filtered, pure water daily.
- Limit coffee, tea and soft drinks. These drinks are acid-forming (did you know that it takes 32 glasses of water to neutralise the acid-forming effect of one cup of coffee or cola?!). Not only are these foods very acidic, but they have also been associated with many health conditions and should be avoided where possible. Coconut water, herbal tea and freshly squeezed lemon or lime juice are great alternatives.
- Avoid preservatives, additives, food colouring and artificial sweeteners. These compounds create an acidic load on our body that can be buffered by calcium. The body will do whatever it can to buffer the acids with alkaline minerals so calcium is leached out of bones in an attempt to neutralise. This can create health problems and a burden on the body!
- Eat an abundance of vegetables and fruit. Adding more raw fruits and vegetables to our daily diet is an incredibly effective way to balance our bodies toward alkaline. For example, eating a small piece of fish with a large salad, or a breakfast made up of fresh fruits with just a little muesli. Focus on adding in more fresh and raw fruits and veg!
- Drink GREEN! A highly concentrated greens powder is highly alkalising and an effective way to support your body’s acid-alkaline balance. There are a plethora of good options for green powders on the market, check that the ingredients include chlorophyll, spirulina, chlorella and /or barley grass. Aim for 1 tsp in 200ml of water, once daily. If well tolerated, increase to 3 glasses daily!
Seeing the benefits of an alkaline diet
Research shows that eating an abundance of alkaline-forming foods can result in significant improvements in your health including:
‘Increased bone mineral density (BMD) and muscle mass, protection from chronic illnesses, reduced tumor-cell invasion and metastasis, and effective excretion of toxins from the body’. Mousa, 2016.
Not only will eating in an alkaline way support your pH balance and act in a protective way against disease, other benefits include:
- Balanced body weight
- Improved digestion
- Increased energy and vitality
- Strengthened immunity
- Clearer skin
- Less pain and discomfort
- Improved sleep
- Less headaches and even less hair loss!
Making small steps over time to tweak your body’s acid-alkaline balance is key to sustainable change. What shifts can you make to your daily diet and lifestyle to decrease the acid load and increase alkalinity in your body today?
Want to learn more?
Learn more about our nutritionist and naturopath services here.
Want to book a nutritionist appointment?
If you have concerns about your diet and would like to speak to a nutritionist about an Alkaline Diet you can make an appointment here or call us on 07 3367 0337. We offer both face-to-face and virtual appointments anywhere in the world.
References
Mousa HA. Health Effects of Alkaline Diet and Water, Reduction of Digestive-tract Bacterial Load, and Earthing. Altern Ther Health Med. 2016 Apr;22 Suppl 1:24-33. PMID: 27089527.
Minich DM, Bland JS. Acid-alkaline balance: role in chronic disease and detoxification. Altern Ther Health Med. 2007 Jul-Aug;13(4):62-5. PMID: 17658124.
Applegate C, Mueller M, Zuniga KE. Influence of Dietary Acid Load on Exercise Performance. Int J Sport Nutr Exerc Metab. 2017 Jun;27(3):213-219. doi: 10.1123/ijsnem.2016-0186. Epub 2017 Jan 4. PMID: 28050921.
