The alkaline diet, also known as the alkaline-ash or alkaline-acid diet, has gained a lot of attention thanks to celebrities who have all praised it. But just because celebrities swear by it doesn't necessarily mean it's a one-size-fits-all solution or that it works long-term. In fact, the core ideas behind the alkaline diet may lack solid scientific backing, and for some people, it could even pose health risks.

So, is the alkaline diet good for you? This guide will help you decide if it's something you should try.

What Is the Alkaline Diet?

The idea behind the alkaline diet is that the foods we eat can affect the pH balance of our blood. Remember pH from chemistry class? It's a measure of how acidic or alkaline something is, ranging from 0 (very acidic) to 14 (very alkaline), with 7 being neutral.

Proponents of the diet believe that eating lots of meat and grains and not enough potassium-rich veggies and fruits can throw off your blood's pH balance, leading to health issues. This is called the acid-ash hypothesis, which is why the diet is sometimes called the acid-ash diet.

However, this is just a hypothesis and hasn't been proven. A 2022 review even suggested that the alkaline diet could be harmful because it limits key nutrients like protein and calcium. (1)

While the pH of food might not matter much, the diet does encourage healthy eating habits, like focusing on unprocessed and plant-based foods and cutting back on red meat and refined grains. Some studies suggest this could help lower the risk of hypertension, stroke, and improve overall health.

How Does the Alkaline Diet Work?

The diet categorizes foods based on how much acid they produce when digested. Acid-forming foods lower pH below 7, while alkaline-forming foods raise it above 7. Neutral foods are around 7.

Here’s what the diet recommends:

• Avoid acid-forming foods: meat, dairy, fish, eggs, grains, and alcohol.
• Eat plenty of alkaline-forming foods: fruits, vegetables, nuts, and legumes.
• Limit neutral foods: starches, sugars, and natural fats.

Research shows that the pH of food doesn’t actually impact your body’s overall pH because your stomach, kidneys, and lungs maintain this balance tightly. Your body’s pH levels are strictly regulated, with blood pH ranging from 7.2 to 7.45. Any significant change in pH is due to a serious health issue, not diet.

Potential Health Benefits of the Alkaline Diet

Many claim the alkaline diet can treat diseases like cancer and kidney disease. From a scientific perspective, these claims may not be realistic. However, the focus on healthy foods like fruits and veggies is beneficial, much like the Mediterranean diet.

Bone Health: There's no solid evidence that an acidic diet leads to osteoporosis. High calcium intake seems to matter more.

Cancer Prevention: The diet doesn’t effectively alter the body’s acidity to affect cancer cells. But eating more fruits and veggies and less meat is generally good for reducing cancer risk.

Chronic Kidney Disease: Eating more alkaline foods might benefit those with kidney disease by reducing protein load on the kidneys.

Heart Health: Eating more fruits and vegetables, which are alkaline, can help reduce the risk of hypertension and stroke.

Can the Alkaline Diet Help With Weight Loss?

While weight loss isn’t the main goal, the diet’s emphasis on fruits and vegetables over processed foods can help reduce calorie intake and support weight loss. Some studies suggest that an alkaline diet may help preserve muscle mass, which is important for burning calories.

Alkaline Diet Food List

Here’s what the Alkaline Diet recommends you to eat and avoid:

Avoid Acid-Forming Foods:

• Meat, poultry, fish, dairy, eggs, grains, alcohol, soda, lentils, peanuts, walnuts, processed foods.

Limit Neutral Foods:

• Natural fats, starches, sugars.

Eat Alkaline-Forming Foods

• Fruits, unsweetened fruit juices, non-starchy vegetables, almond milk, mineral soda water, soy foods, almonds, coconut and avocado oils.



Pros and Cons of the Alkaline Diet

A more relaxed version of the diet, which doesn’t strictly eliminate healthy nuts and grains, can be beneficial. The focus on plant-based foods is good for reducing the risk of various chronic diseases. However, the diet can be restrictive and might make you miss out on important nutrients like protein. For most people without preexisting health conditions, the alkaline diet is generally safe, but it might leave you feeling hungry or lacking in protein.

In summary, there’s no scientific evidence that the acidity or alkalinity of foods impacts overall health or weight, making the alkaline diet more pseudoscience than fact. However, its emphasis on reducing processed foods and meats in favor of plant-based foods is sound advice. Always talk to your healthcare provider before starting any restrictive diet to ensure you’re not cutting out essential nutrients or harming your health.

FAQs

Is an alkaline diet good for you?
The alkaline diet hasn't been proven to affect your body's pH, but its focus on plant-based foods is generally healthy.

What foods are the most alkaline?
Fruits, vegetables, and legumes.

How long should I follow an alkaline diet?
There’s no set duration. People usually follow it to feel better, but it doesn’t actually change the body’s alkalinity.

Is alkaline water good for you?
More research is needed. Some claim it helps with heartburn, disease prevention, and bone loss, but evidence is limited.

What can’t you eat on an alkaline diet?
Avoid meat, dairy, eggs, starches, grains, and sugars.

Sources: (1) https://akjournals.com/view/journals/066/51/3/article-p326.xml

https://www.everydayhealth.com/diet-and-nutrition/diet/comprehensive-review-alkaline-diet-what-it-how-it-works-what-eat/