The Alkaline Diet: What You Need to Know
In order for life on Earth to continue, all living organisms and cells must have a certain pH value. Before discussing acidic and alkaline diet, it is necessary to understand the concept of pH. pH is the degree to which a solution takes between 0-14. If the pH is 7, the solution is considered neutral. If the pH is below 7, the solution is considered acidic and above 7 it is considered alkaline.
What is Alkaline Diet?
In order for a human to survive, their body fluids must be around 7.4.
With the increase in carbon dioxide emissions in the last 100 years, the pH of the oceans has decreased from 8.2 to 8.1. This pH change has adverse effects on life in the oceans. The pH of the soil in which the plants grow has important effects on the mineral content of the food. Soil pH should be between 6-7 for basic nutrient sources. Calcium and magnesium decrease when soil pH falls below 6. When soil pH rises above 7, iron, manganese, copper and zinc decrease. For this reason, when the soil is acidic, it is tried to increase the pH of the soil by adding fertilizer.
The pH and acid load of the human diet has varied greatly historically. With the agricultural revolution and industrialization, there was a decrease in potassium and an increase in chloride in the diet. Today, people are poor in terms of magnesium, potassium and fiber compared to the pre-agricultural period; They are fed a diet rich in saturated fat, simple sugars, sodium and chloride. This diet, which is incompatible with the human genetic code, can cause metabolic acidosis.
People who are fed a modern diet are predisposed to metabolic acidosis due to the decrease in the acid-base regulation function of the kidneys with aging. When you reduce carbohydrates in the diet and increase protein and acid load, blood chemistry and pH may not change, but urine chemistry does. Urine magnesium level, urinary citrate and urinary pH decrease; Urine calcium, uric acid and phosphate increase. All these can lead to the formation of kidney stones.
The pH differs according to the functions of different parts of our body. For example, the pH in the stomach is very low (1.35-3.5) to aid digestion and fight microorganisms.
Again, the skin has a very acidic structure as it creates a protective barrier.
Foods are categorized according to their potential renal acid load. Accordingly, the acid load of fruits, vegetables, juices, potatoes, red and white wines and mineral waters is low. Cereals, meats, dairy products, fish, beer and cocoa have high acid loads.
Alkaline Diet and Muscles
As we age, we lose our muscle mass. This leads to falls and fractures. In one study, it was shown that older men and women who ate foods rich in fruits and vegetables with reduced acid load had better muscle protection. This study shows that alkaline diet is beneficial in preserving muscle mass.
Growth Hormone
In diseases such as renal tubular acidosis in children, metabolic acidosis increases, growth hormone is suppressed and short stature occurs. When acidosis is corrected, growth hormone increases and stature continues to grow. Neutralizing the daily acid load with potassium and bicarbonate has a positive effect on bone health in postmenopausal women. Increasing growth hormone with an alkaline diet can improve quality of life, reduce the risk of heart diseases, and have a positive effect on memory.
Alkaline diet has no effect on blood pH. With an alkaline diet, fatty and processed meat consumption is reduced, encouraging people to consume more fruits and vegetables. Therefore, alkaline diet is thought to be beneficial for health.
Weight Loss
There is no evidence that an alkaline diet directly leads to weight loss. But alkaline diet content has lower fat and calorie content. It is thought that he lost weight in this way.
Renal Health
Alkaline diet can change urine pH. Too acidic urine can strain the kidneys. Kidney patients may do better by having a more alkaline urine. Chronic kidney patients do not need to have any alkaline diet. It is sufficient to reduce protein foods such as meat, milk, cheese in their diet.
Cancer
Advocates of alkaline diet argue that this diet can prevent cancer and has positive effects on chemotherapy. However, there is not enough scientific evidence on this subject. But a 2010 study provides evidence that reducing meat consumption and consuming more fruits and vegetables and whole grains can prevent cancer. According to this study, it was shown that consuming more vitamin C, vitamin A, plenty of fiber in the diet and a Mediterranean style diet can reduce the risk of cancer. The American Cancer Society recommends a diet similar to, but not exactly the same as, the alkaline diet. In this diet, processed foods, soft drinks and fatty foods are reduced, instead, a diet rich in fruits and vegetables and whole grains is recommended.
Prevention of Heart Diseases
Heart diseases are among the leading causes of death worldwide. Alkaline diet has a positive effect on heart health by increasing the level of growth hormone. An alkaline diet can also protect heart health by helping to maintain a healthy weight, as it is low in fat and calories.
How does alkaline diet work
The main alkaline vegetables are:
- Beet
- Broccoli
- Cabbage
- Carrot
- Cauliflower
- Celery
- Chard
- Purple cabbage
- Cucumber
- Aubergine
- Green beans
- Garlic
- Green beans
- Pea
- Lettuce
- Mushrooms
- Onion
- Pepper
- Courgette
- Spinach
- Tomato
- Sweet potato
- Radish
Recommended fruits in alkaline diet:
- Apple
- Apricot
- Banana
- Blackberry
- Cherry
- Coconut
- Raisins and dried figs
- Grapefruit
- Lemon
- Melon and watermelon
- Orange
- Peach
- Pear
- Pineapple
- Strawberry
- Mandarin
Alkaline protein sources:
- Almond
- Chestnut
- Millet
- Bean curd
Other recommended foods in alkaline diet:
- Apple cider vinegar
- Bee pollen
- Fresh fruit and vegetable juices
- Mineral water
- Grape molasses
Examples of high acid foods and beverages are below. These foods are not recommended in an alkaline diet.
- Sugar
- Some dairy products
- Fish
- Processed foods
- Canned and processed meats
- Carbonated and sugary drinks
- High protein foods
What Are the Effects of Consuming Foods Containing Too Much Acid?
A diet rich in protein and sugar increases urine acidity, among other harms. Increased urine acidity facilitates the formation of uric acid stones. It is thought that a diet with too much acid can cause deterioration in bones and muscles. The body uses the calcium found in the bones to balance the blood pH.
In alkaline diet, the following foods that may adversely affect health are limited:
- Corn oil
- Sugar, honey, sweeteners
- Salt
- Mayonnaise, soy sauce and vinegar
- Hard and processed cheeses
- Grains such as corn, rice, and wheat
- Coffee
An alkaline diet cannot scientifically change blood pH. However, it has an effect on urine pH. An alkaline diet can be beneficial as it leads to consuming more plants and less processed foods. Eating more fruits and vegetables and avoiding refined carbohydrates, sugar, and dairy seem healthy. As such, it is a form of nutrition that is considered beneficial for health. According to the benefits listed above, an alkaline diet may be beneficial to protect the aging population from the effects of chronic diseases. It should be noted that a diet rich in variety is the healthiest option. It should also be kept in mind that removing any food group from the diet may have a negative effect on health. Those on an alkaline diet need to make sure they are getting enough protein.
If you are interested in an alkaline diet, consult your doctor to discuss its effects on your health.