Alkalising Diet
An alkalising diet, also known as an alkaline diet, is based on the concept that certain foods can affect the pH balance (acidity or alkalinity) of the body. Proponents of the alkaline diet advocate that consuming foods that promote an alkaline environment in the body can help prevent disease, promote weight loss, and improve overall health and vitality.
Characteristics of the alkalising diet include:
Alkaline foods: An alkaline diet encourages the consumption of foods that are considered to be either alkaline-forming or alkaline in nature. These include fruits, vegetables, tofu, nuts, seeds, legumes, and some whole grains. These foods are believed to have an alkalising effect on the body when metabolised. For example, citric acid found in citrus fruits such as oranges and lemons is acidic in nature but becomes alkaline (alkaline-forming) when metabolised by the body. Alkalising foods are selected because they have a pH that is greater than 7 on the pH scale and are therefore considered either alkaline or alkaline-forming.
High fruit and vegetable intake: An alkaline diet encourages the consumption of a variety of fruits and vegetables such as apples, apricots, bananas, cantelope, cherries and avocado (fruits). Plus non-starchy vegetables including asparagus, beets, broccoli, cabbage, carrots, garlic and leafy greens.
Acidic foods: Acidic foods, such as meat, dairy, processed foods, refined sugars, caffeine, and alcohol, are restricted or minimised on the alkaline diet. These foods are believed to contribute to acidity in the body and are often associated with various health problems.
Balance: The goal of the alkaline diet is to achieve a balance between alkaline-forming and acidic foods, with an emphasis on increasing the intake of alkaline foods and reducing the intake of acidic foods. A recommended dietary ratio is around 70-80% of alkaline-forming foods and around 20-30% acidic foods.
Potential health benefits attributed to the alkalising diet:
Reduced inflammation
Improved digestion
Boost in energy levels
Immune system support
Weight loss and improved weight management
High in vitamins, minerals, anti-oxidants, phyto-nutrients and fibre
Reduced risk of chronic diseases such as cancer, osteoporosis, and cardiovascular disease.
While the alkaline diet encourages the consumption of nutrient-rich fruits and vegetables, which can have numerous health benefits, it also restricts or eliminates certain foods that provide essential nutrients, such as protein, calcium, and vitamin D. Additionally, focusing solely on the pH of foods can overlook other important factors of nutrition, such as overall dietary quality, nutrient density, and portion control. Furthermore, scientific evidence, including clinical studies to support such health claims is limited.
The concept of “alkalising” the body through diet is not universally accepted in the medical and scientific communities. These communities argue that the body tightly regulates its pH levels through various mechanisms, including the kidneys, lungs, and buffering systems, and hold the view that dietary changes are unlikely to significantly alter overall pH balance.
However, over recent years the popularity of this diet has increased (endorsed by celebrities following this diet such as Victoria Beckham and Tom Brady) and there is an increased interest in the health benefits associated with an alkalising diet. As such, due to its recent popularity and an increased interest in the health benefits associated with an alkalising diet, further study in this area is encouraged.
If you're considering trying an alkaline diet or any other dietary approach, it is essential to consult with a healthcare professional.
A Naturopathic Practitioner at Optimal Vitality can assist you in evaluating the potential health benefits and drawbacks, provide personalised recommendations based on your individual health needs and goals, and ensure you meet your nutritional requirements for optimal health and well-being.