What are the most alkaline foods?
Some celebrities, like Victoria Beckham and Jennifer Aniston, swear by this diet, to which they lend incredible health and slimming virtues. The alkaline diet, since it is about him, has indeed been in the spotlight for a few years. But what exactly to think and above all, what are the alkaline foods that the diet recommends?
What is acid-base balance?
Before making any distinction between acidic and alkaline foods, it seems essential to go back to basics and explain what the acid-base balance consists of.
The alkaline diet is based on the belief that certain foods, depending on whether they are classified asalkalineoracidic, can have a direct influence onthe acid-base balance of the body, and therefore on health. But what do we mean by this term? We are referring here to the notion of biological homeostasis, which is the set of biochemical regulatory processes that allow the body to function optimally. As regards the alkaline diet, it claims to maintain the homeostasis of blood pH (its balance) at a low alkalinity level, i.e. between 7.38 and 7.42. This level is the most “recommendable” to stay healthy. Note that pH is the measure indicating the degree of acidity or basicity of a liquid – from 1 to 7, the liquid is acidic, 7 being an index of neutrality and from 7 to 14, it is basic.
Thus, the alkaline diet recommends consumingmore alkalizing foods than acidifying. The goal is not to prohibit any type of food, but rather to balance one’s diet, so that it contributes positively to the acid-base balance.
What foods to eat more alkaline?
These facts being stated, everyone is free to adopt or not an alkalizing diet. The alkaline diet is actually quite free and is based more on broad lines than rigid principles. Thus:
- This diet recommends the consumption of plants rather than refined andprocessed foods;
- it supports home-made;
- It is not based on the flavor of food, so some foods with an acidic taste, such aslemonorvinegar, are popular.
There is no fixed classification of alkaline and acidic foods, some of which are still subject to debate. Nevertheless, a relatively reliable list can be drawn up, as follows. It is mainly based on the degree of alkalinity of the food (PRAL index, for Potential Renal Acid Load). This index takes into account the quality and quantity of micronutrients in the food, its content of citrates and bicarbonates and its protein content (considered acidifying).
Alkaline foods
- Homemade fruit and juices with no added sugar
- Dried fruit, except nuts and peanuts
- Vegetables and tubers
- Potatoes
- Chestnuts
- Mushrooms
- Soyand soy products, such as tofu
- Legumes, except lentils
- Seeds (squash, flax, chia, sunflower…)
- Algae
- Spicesand condiments
- Vinegar
Neutral foods
- Nutritional yeasts
- Vegetable fats
- Water
acidifying foods
- Meat, fish and eggs
- Dairy products , whether made from cow’s, goat’s or sheep’s milk
- Carbohydrates (cereals), except potatoes, chestnuts and root vegetables
- Lenses
- Nuts and peanuts
- Sodas , alcohol,coffee,tea
- Processed foods
- Sugar and sweet products
- Salt
What are the benefits of consuming alkaline foods?
Strictly following an alkaline diet can be problematic:
- Massive and suddenfiberintake can cause digestive problems;
- the diet is deficient incarbohydrates, proteins, fats, vitamins and calcium;
- It involves risks for certain audiences, such as pregnant women, children, heart and kidney patients…
- it is frustrating and leads to harmful consequences, among other things with regard to the perception of food.
That being said, eating alkaline allows you to consume more vegetables, to prepare these meals yourself and, possibly, to lose weight .
What does science say about the alkaline diet?
The starting point is highly questionable. Indeed, the . In case of dysfunction (case of acidosis or alkalosis), the body uses some of its organs, such as the kidneys, lungs andliver, to restore its balance. Thus, in case of high acidity, the body naturally puts into action the means to overcome it:
- it draws alkaline elements from the diet;
- It “stores” acidity in its connective tissues, until it is eliminated by the emunctorial organs.
This whole process is inherent in the body and perfectly beaten. Also to claim that the body needs “help” to maintain its homeostasis, through the consumption of alkalizing foods, is biological nonsense.
Suspected and actual effects
Followers of the alkaline diet claim that the body in a state of acidity will manifest all kinds of symptoms: fatigue, stress, chronic diseases,sciaticand joint pain, bloating, insomniaand sleep disorders, difficult digestion, premature aging, weight gain, allergic reactions …
In any case, scientists have their opinion on the alkaline diet:
it certainly has advantages in the prevention of, but , since it recommends the daily consumption of fruits, vegetables, legumes and oilseeds, but the acidic or alkaline nature of foods has no real impact on the potential occurrence of the disease (1 ) ;
it is still difficult today to affirm that the alkaline diet improves bone health and prevents osteoporosis. However, since it is based on a high consumption of plants, it could have a beneficial impact onCardiovascular Health , hormonal balance and cognitive functions (2) ;
daily consumption of alkaline foods could help better control metabolic acidosis, a disease that affects the kidneys (3) ;
the alkaline diet, due to its high potassium content, could help maintain muscle mass (4)
Stephen Paul is the lead author and founder of My Health Sponsor. Holder of a diploma in health and well-being coaching with more than 200 articles in the field of health, he makes it a point of honor to offer advice based on reliable information, based on scientific research, and verified by health professionals.