Affinity Health, a leading provider of high-quality health coverage, explores the alkaline diet, its potential benefits, and the science behind it.
“The alkaline diet emerged in the early 20th century with roots in the work of chemists and biologists who explored the effects of food on body pH levels,” says Murray Hewlett, CEO of Affinity Health.
“It gained popularity in the 2000s, with advocates including naturopathic practitioner Robert O. Young and wellness advocate Kris Carr claiming it can improve health.”
The Science Behind the Alkaline Diet
The alkaline diet, also called the acid-alkaline or alkaline ash diet, is based on the idea that what you eat can influence your body’s pH balance. The pH scale measures how acidic or alkaline a substance is, ranging from 0 (very acidic) to 14 (very alkaline), with 7 being neutral. The diet suggests that eating more alkaline foods can help balance the body’s pH, making it less acidic and promoting better health.
Acid-Forming Foods, Alkaline-Forming Foods & Neutral Foods
Acid-forming foods include meat, poultry, fish, dairy products, eggs, grains, processed foods, sugary foods, and alcohol. Alkaline-forming foods include fruits and vegetables like lemons, watermelon, spinach, kale, broccoli, nuts, seeds, legumes, tofu, and certain herbs and spices. Neutral foods, which have minimal impact on pH levels, consist of natural fats like olive oil and avocados and starches like potatoes and sweet potatoes.
Health Claims and Controversy
Advocates of the alkaline diet claim it helps with weight loss, reduces inflammation, improves bone health, and may prevent cancer. However, it’s important to remember that many factors influence overall health, including regular exercise, stress management, and good sleep habits.
“The alkaline diet can be part of a healthy lifestyle, but it should be combined with other healthy choices for the best results,” adds Hewlett.
10 Tips for Following the Alkaline Diet
Here are 10 tips to help you get started and stay on track with the alkaline diet:
Focus on Fresh Fruits and Vegetables
Aim to fill at least half of your plate with alkaline-forming fruits and vegetables at each meal. These fresh foods are rich in vitamins, minerals, and antioxidants, which are paramount for good health and disease prevention. Adding more fruits and vegetables to your diet can also improve digestion.
Incorporate Nuts and Seeds
Nuts and seeds are good for maintaining an alkaline balance and are packed with healthy fats, protein, and fibre. Add almonds, flaxseeds, chia, and pumpkin seeds to salads and smoothies or enjoy them as snacks.
Choose Plant-Based Proteins
While the alkaline diet encourages reducing meat consumption, you can still get plenty of protein from plant-based sources. Legumes, tofu, tempeh, and quinoa are excellent options. These foods are alkaline and rich in protein, fibre, and other essential nutrients.
Limit Acid-Forming Foods
Reduce your intake of acid-forming foods such as red meat, dairy products, processed foods, and sugary snacks. Instead, opt for alkaline-forming alternatives. For instance, use almond milk instead of cow’s milk and choose whole grains like quinoa and millet over refined grains.
Stay Hydrated with Alkaline Water
Staying hydrated is crucial, and drinking alkaline water can help. Some people believe alkaline water, which has a higher level than regular water, can help neutralise acid in the bloodstream. You can purchase alkaline water or make your own by adding a squeeze of lemon or lime to your water.
Incorporate Herbal Teas
Herbal teas, made from herbs like peppermint, chamomile, and ginger, are a great way to stay hydrated while adding alkaline-forming substances to your diet. Avoid caffeinated beverages, as they can be acid-forming.
Experiment with Alkaline Recipes
Finding and trying new recipes can make following the alkaline diet more enjoyable. Look for recipes incorporating alkaline foods, such as vegetable stir-fries, smoothies, salads, and soups. Many cookbooks and online resources are dedicated to alkaline diet recipes.
Practice Portion Control
Even though many alkaline-forming foods are healthy, practising portion control is essential. Pay attention to your body’s hunger and fullness cues, and aim for balanced meals.
Stay Consistent but Flexible
Consistency is key, but it’s also important to be flexible. Don’t stress if you occasionally eat an acid-forming food. The goal is to maintain a predominantly alkaline diet rather than to achieve perfection. Allow yourself some flexibility to enjoy your favourite treats in moderation.
Monitor Your Progress
Keep track of how you feel as you follow the alkaline diet and adjust your diet as needed.
Conclusion
The alkaline diet promotes eating more fruits, vegetables, and plant-based foods while reducing the intake of processed and acidic foods. If you’re considering the alkaline diet, focus on making balanced, nutrient-dense choices that support your well-being. Always talk to your doctor or a nutritionist before changing your diet, especially if you have health issues