The alkaline diet is based on the idea that certain foods can affect the acidity or alkalinity (pH level) of the body. The goal is to shift the body’s pH levels from acidic to alkaline by focusing on consuming more alkaline foods and cutting down on acid-forming foods. The alkaline diet encourages you to eat foods that are alkaline (or basic, meaning they have a pH greater than 7), instead of those that are acidic. The theory is that foods that make your body produce acid are harmful. Celebrities like Victoria Beckman and Tom Brady helped make the diet popular. But the supposed science of the alkaline diet dates back many years.
Understanding pH and the Alkaline Diet
The acid level in your body is known as pH. Scientists measure pH levels on a scale of 0-14:
- A pH of 0-6 is acidic.
- A pH of 7 is neutral.
- A pH of 8 or higher is basic, or alkaline.
The premise of the alkaline diet is that if you eat certain foods, you can change your pH level. But this claim is unproven. Our bodies are designed to maintain a very specific pH of the blood, organs and tissues. Normal blood pH is 7.35-7.45. As the body digests food and processes medications, different elements that are more acidic or alkaline are released into the blood. In response, the lungs and kidneys rapidly filter our blood to take out these extra acid or alkaline components. This constant filtering creates waste products which are removed from the body in fluids such as urine, saliva and sweat.
Alkaline foods have a high pH level, while acidic foods have a lower pH. Some examples of alkaline foods are non-starchy veggies, fruits, nuts such as chestnuts or pumpkin seeds, and legumes like kidney beans or white beans. Acidic foods include meat, cheese, eggs, and grains. Milk and natural fats are considered neutral.
Foods to Eat and Avoid
The alkaline diet generally includes foods that are nutritious and unprocessed. Most fruits and vegetables, soybean, tofu, and some nuts, seeds, and legumes are alkaline-promoting foods, so they're fair game.
Read also: High-Fiber Diet for Better Health
Dairy, eggs, meat, most grains, and processed foods like canned and packaged snacks and convenience foods fall on the acidic side and are not allowed. Most books that tout the alkaline diet say you shouldn't have alcohol or caffeine, either. Foods like natural fats, milk, and sugars are considered “neutral.” Advocates of the diet typically recommend that you avoid or limit neutral foods.
Here are some examples of alkaline foods:
- Fruits, such as apples, cherries, avocado, bananas, apricots, and cantaloupe
- Non-starchy vegetables, such as broccoli, beets, asparagus, leafy greens, garlic, carrots, and cabbage
- Unsweetened fruit juices
- Mineral water and herbal teas
- Nuts and seeds, such as chestnuts, pine nuts, and pumpkin seeds
- Fermented tofu or tempeh
- Some grains, such as quinoa
Benefits and Drawbacks of the Alkaline Diet
The alkaline diet includes fresh, nutrient-dense foods that are good for you. It doesn’t allow for added sugars or other junk foods that lack nutritional value. Though the science of the alkaline diet falls short, the eating habits it promotes can still offer health benefits.
Following an alkaline diet will be tough for many people. A lot of your favorite foods that are allowed in moderation in other plans (including lean meat, low-fat dairy, bread, and sweets) are forbidden here. Protein is limited to plant-based sources such as beans and tofu. This means you'll have to make sure you get enough protein and calcium from other sources. Eating out can also be a challenge. If you travel a lot for work or have a busy schedule, you might feel bogged down by all the food selection and prep.
According to Kathleen Zelman, MPH, RD, LD, a registered dietitian nutritionist, there’s little evidence to support the claims that the diet can change your body's pH level. “You can’t change the alkaline of your blood,” says Zelman. While following an alkaline diet may be able to change the pH levels of your pee, this measure is not a reflection of the pH of your blood. Your body works to keep that level constant.
Read also: Delicious High-Fiber Smoothie Recipes
The health benefits that an alkaline diet can promote have nothing to do with your body's pH levels. “The diet advocates for fruits, vegetables, nuts, and legumes, as well as whole and unprocessed foods, and that’s the basis of a healthy diet,” says Zelman. But she stresses that a balanced diet also includes many of the foods that the alkaline diet restricts, like whole grains, dairy, and many forms of protein.
Another notable absence within the alkaline diet’s guidelines? “There’s no mention of exercise in this diet plan,” says Zelman. “It’s not just about what you eat. You have to get regular physical activity, too.” The American Heart Association and the CDC recommend getting at least 150 minutes of exercise each week.
While you could see weight loss with the alkaline diet, the results will likely be temporary. “When you start eliminating so many foods - sugar and alcohol and processed food - and most of your foods are fruits, vegetables, and lots of water, you’ll lose weight,” says Zelman. “But it’s not sustainable. Foods like protein are very satisfying. They keep your belly full. So do healthy fats.” Zelman warns that fad diets like the alkaline diet may cause a yo-yo effect. If you often don’t feel full and return to your normal lifestyle, you’ll likely regain the weight that you lost -- and maybe even gain a few extra pounds. Ultimately, the restrictiveness of the alkaline diet may make it difficult to maintain for the long term.
Zelman doesn’t recommend the alkaline diet for anyone, especially those with cancer, kidney disease, osteoporosis, or any other chronic health condition whose health could be impacted by the nutritional gaps that exist within the diet. But there could be benefits to expanding upon the foundations of the alkaline diet by including eggs, dairy, whole grains, and protein to your plate, in addition to eating a more plant-based, unprocessed diet. Zelman notes that the emphasis on fruits, vegetables, and unprocessed foods in the alkaline diet may help someone reduce the amount of sugar, saturated fat, and sodium in their diet, which could benefit anyone with heart disease or diabetes.
Parents should avoid the alkaline diet for kids. Zelman notes that the diet eliminates important nutrient-rich foods like animal proteins, eggs, and fish that can be critical for their growth and development. “When you start having nutritional gaps, a diet becomes unsafe for children,” says Zelman.
Read also: Explore the pros and cons of a high metabolism diet
Given that many people will struggle with an alkaline diet because of its restrictiveness, Zelman stresses that there’s space for a wide range of foods in a healthy diet. “In my opinion, all foods fit. You can have a healthy diet and still have room for -- granted, limited -- indulgences.” says Zelman. “Eighty percent of the time, your diet should be based on fundamentally good foods. But can you have some bacon? Can you have a piece of chocolate cake? Yes - those foods can fit in moderation and in the context of a healthy diet.”
Alkaline Diet Recipes
Here are some easy 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.
Additional Alkaline Diet Recipes
Here's a selection of recipes that align with the principles of an alkaline diet, focusing on plant-based ingredients and minimizing acid-forming foods:
- Vegan Alkaline Recipes: Best Green Smoothie, Detox Quinoa Salad, Vegan Breakfast Toasts, Sweet Potato Black Bean Bowls, Broccoli Lentil Soup, Chia Pudding, Spicy Mediterranean Lunch Bowls, Tomato Garlic Chickpea Salad, Kale Smoothie, Tomato Avocado and Arugula Salad, Quinoa Lettuce Wraps.
- Recipes with Fish and Meat (in moderation): Salmon Lettuce Wraps, Mashed Avocado Chicken Salad, Anti-Inflammatory Chicken Cauliflower Soup, Avocado Egg Chicken Salad.