The alkaline diet, championed by celebrities like Victoria Beckham and Tom Brady, encourages consumption of alkaline-promoting foods while restricting acidic ones. The underlying theory suggests that acidic foods are detrimental to health, while alkaline foods offer protective benefits. This article delves into the science, benefits, and risks associated with alkaline diet supplements.
Understanding pH and the Alkaline Diet
The alkaline diet is based on the premise that certain foods can alter the body's pH level, shifting it towards alkalinity. pH, a measure of acidity, ranges from 0 to 14, with 0-6 being acidic, 7 neutral, and 8-14 alkaline. Proponents suggest that an alkaline environment can combat diseases like arthritis and cancer, and promote weight loss.
Alkaline vs. Acidic Foods
Alkaline foods, with a high pH level, include most fruits and vegetables, soybeans, tofu, and some nuts, seeds, and legumes. Acidic foods, with a lower pH, include meat, cheese, eggs, most grains, and processed foods. Natural fats, milk, and sugars are considered neutral, though often limited or avoided in the diet.
Examples of alkaline foods include:
- Fruits: Apples, cherries, avocados, bananas, apricots, cantaloupe
- Non-starchy vegetables: Broccoli, beets, asparagus, leafy greens, garlic, carrots, cabbage
- Unsweetened fruit juices, mineral water, and herbal teas
- Nuts and seeds: Chestnuts, pine nuts, pumpkin seeds
- Fermented tofu or tempeh
- Some grains: Quinoa
Popularity and Promotion of the Alkaline Diet
The alkaline diet gained traction after Victoria Beckham's tweet about an alkaline diet cookbook in 2013. Celebrities and book authors continue to promote the diet, claiming it aids weight loss and prevents conditions like arthritis and cancer.
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However, many purported benefits lack scientific validation. It's crucial to consult a doctor before adopting any new eating plan, as individual responses vary.
Claims and Realities of the Alkaline Diet
While the alkaline diet is praised for its potential health benefits, it's important to distinguish between claims and evidence-based facts.
False Claims about Blood pH
A common misconception is that the alkaline diet can alter blood pH. The human body maintains a tightly controlled blood pH of around 7.4. Major changes in blood pH can be life-threatening. While diet can influence urine and saliva pH, blood pH remains stable.
The Role of the Kidneys and Lungs
The body has effective mechanisms to regulate blood pH. The kidneys and lungs work to filter out extra acid or alkaline components, maintaining a constant level. Excreting acids in urine is a key way the body regulates its blood pH.
Weight Loss
Weight loss may occur due to the diet's emphasis on nutritious, unprocessed foods and restriction of sugar, alcohol, and processed items. However, such results may be temporary. Restrictive diets can lead to a yo-yo effect, with weight regained upon returning to normal eating habits.
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Kidney Health
The alkaline diet may improve kidney health by encouraging consumption of fruits and vegetables and reducing intake of processed meats and high-fat dairy products. A lower-acid diet may alleviate symptoms or slow the progression of kidney disease.
Cancer Prevention
Some research suggests that cancer cells grow more rapidly in an acidic environment. However, studies on alkalinity and cancer have primarily involved cancer cells in a petri dish, not a human body. There is no scientific literature establishing the benefit of an alkaline diet for the prevention of cancer at this time.
Heart Health
Alkaline diets tend to be low in fat and calories, naturally promoting a healthy body weight and lowering heart disease risk factors. They also reduce or eliminate red and processed meats, removing a major contributor to heart disease from the diet.
Growth Hormone Levels
An alkaline diet may naturally raise levels of growth hormone, but the research is preliminary and inconclusive. Research finds that growth hormone supports body composition and lowers heart disease risk factors.
Back Pain
Some evidence suggests that supplementing the diet with alkaline minerals might help with symptoms of back pain. This research does not directly test the benefits of an alkaline diet, so it is uncertain whether alkaline foods might help with chronic pain.
Read also: Foods for an Alkaline Vegan Diet
Osteoporosis
Some proponents claim that the alkaline diet reduces calcium loss in urine, lowering osteoporosis risk. However, no scientific evidence supports this claim. Extremely low-protein alkaline diets may also be an osteoporosis risk factor. A better strategy is to eat more lean proteins, fruits, and vegetables.
Muscle Health
A 2013 study offers preliminary evidence that an alkaline diet may improve muscle health. Researchers examined 2,689 females in a long-term twin study. They found a small but significant increase in muscle mass among females following a more alkaline diet.
Potential Benefits of the Alkaline Diet
Despite the lack of evidence supporting its pH-altering claims, the alkaline diet can promote healthy habits:
- Emphasis on Whole Foods: The diet encourages consumption of fresh, nutrient-dense foods and discourages added sugars and junk foods.
- Promotion of Fruits and Vegetables: The diet emphasizes fruits, vegetables, nuts, and legumes, which form the basis of a healthy diet.
- Reduced Intake of Harmful Foods: The diet leads to a reduction in sugar, saturated fat, and sodium, which can benefit individuals with heart disease or diabetes.
- Anti-Inflammatory Effects: Eating a healthy diet can also help reduce inflammation. Inflammation is a natural response to injury and infection, but too much inflammation, or chronic inflammation, can cause DNA damage and lead to cancer.
Risks and Considerations
The alkaline diet is not without its shortcomings and potential risks:
- Restrictiveness: The diet can be difficult to maintain due to its limitations on food choices. Many foods are restricted, including meat, dairy, and processed foods.
- Nutritional Deficiencies: Eliminating important nutrient-rich foods like animal proteins, eggs, and fish can be critical for growth and development, especially in children.
- Disordered Eating: Categorizing foods as "good" or "bad" can promote disordered eating patterns.
- Lack of Exercise: Many alkaline diet plans don't emphasize the importance of regular physical activity.
Who Should Avoid the Alkaline Diet?
In its most restrictive form, the alkaline diet is not recommended for everyone, especially those with:
- Cancer: The diet's nutritional gaps may negatively impact health.
- Kidney Disease: The diet may place additional stress on the kidneys.
- Osteoporosis: The diet may not provide adequate nutrients for bone health.
- Chronic Health Conditions: The diet's restrictions may interfere with managing these conditions.
- Children: The diet eliminates important nutrient-rich foods like animal proteins, eggs, and fish that can be critical for their growth and development.
Alkaline Diet Supplements
While the alkaline diet primarily focuses on food choices, some proponents recommend supplements to further enhance alkalinity. These supplements typically contain alkaline minerals like calcium, magnesium, and potassium.
Potential Benefits of Alkaline Minerals
Supplementing with alkaline minerals may offer some benefits:
- Improved Growth Hormone Levels: Supplementing with potassium bicarbonate has resulted in a significant increase in growth hormone and resultant osteocalcin.
- Reduced Back Pain: Supplementation of alkaline minerals may improve chronic low back pain.
- Enhanced Chemotherapy Effectiveness: Extracellular alkalinization by using bicarbonate may result in improvements in therapeutic effectiveness.
Risks and Considerations
It's important to exercise caution when considering alkaline diet supplements:
- Lack of Regulation: Supplements are not as strictly regulated as medications, so their quality and safety can vary.
- Potential Interactions: Supplements may interact with medications or other health conditions.
- Unnecessary Expense: You don't need to spend money on specialized products to follow this diet.
Alkaline Water: Hype vs. Reality
Alkaline water, with a higher pH level than regular drinking water, is often touted for its health benefits. However, many claims lack scientific support.
What is Alkaline Water?
Alkaline water typically has a pH of 8 or 9, compared to regular drinking water's neutral pH of 7. It contains alkaline minerals and negative oxidation-reduction potential (ORP), which is the ability of water to act as an antioxidant.
Potential Benefits of Alkaline Water
Some studies suggest alkaline water may offer specific benefits:
- Improved DNA Aging Markers: A 2020 study on mice found that daily intake of alkaline water improved DNA aging markers.
- Improved Stool: A small 2018 study in Japan suggested that drinking alkaline electrolyzed water slightly improved stool in 60 human participants.
- Improved Bone Density: A 2021 study suggests it may help improve bone density in postmenopausal people with osteoporosis.
Risks and Considerations
- Lack of Research: Many health professionals say there isnât enough research to support the many health claims made by users and sellers.
- Artificial Alkalinity: Artificial alkaline water may contain fewer beneficial minerals and potentially harmful contaminants.
- Hyperkalemia: Regular consumption of ionized alkaline water may increase the risk of hyperkalemia, especially if the pH is greater than 9.8.
- Impaired Nutrient Absorption: It could hinder growth, deplete minerals and vitamins from the body, and interfere with nutrient absorption.
- Harm to Mucosal Lining: Additionally, it might harm your mucosal lining and result in excessive thirst.
Sample Alkaline Diet Recipes
While the science behind the alkaline diet is debated, its emphasis on whole foods can inspire healthy eating. Here are some sample alkaline diet recipes:
Breakfast: Alkaline Green Smoothie
- Ingredients: 1 cup almond milk, 1 cup watermelon, cubed, 5 frozen strawberries, 1/2 small banana, 1 handful fresh spinach, 1 teaspoon chia seeds, 1 cup ice
- Instructions: Place all ingredients into a blender and mix until smooth.
Lunch: Alkaline Salad with Apple Cider Vinaigrette
- Salad Ingredients: 1 cup cucumber, 1 cup watermelon, 1/2 cup of raspberries, 1 sliced avocado, 1 cup of broccoli, 1 cup of papaya, 1/2 cup of toasted almonds, 4 cups baby kale
- Dressing Ingredients: 1 tablespoon Dijon mustard, 1 garlic clove (minced), 1/4 cup raw apple cider vinegar, 2 tablespoons fresh lemon juice, 1-2 tablespoons raw honey
- Instructions: Mix dressing ingredients and store in the refrigerator. Combine all salad ingredients and toss. Top it with dressing.
Dinner: Quinoa Mushroom Bowl
- Ingredients: 1.5 cups of white quinoa, 1 cup of water, 1 container of mushrooms, 1 tomato (sliced), 1 avocado (sliced), Pink Himalayan sea salt, Oregano, Sweet basil, Sage powder, Onion powder, Cayenne pepper, 1 lime
- Instructions: Cook the quinoa on low heat with the lid on. Cook mushrooms with grape seed oil and add desired amount of pink Himalayan sea salt, oregano, sweet basil, onion power, cayenne pepper, and sage seasoning. Then, cut tomatoes and avocado and combine everything together. For extra flavor, squeeze some lime over the top of the quinoa.