A Guide to start your Alkaline Diet
- Carmen E. Leiros Milan
- Mar 26, 2023
- 6 min read
Alkaline foods are those that have a pH level higher than 7.0, which is considered neutral on the pH scale. These foods are believed to be beneficial for overall health and wellness because they help to balance the body's pH level and reduce inflammation. While there is some debate about the exact benefits of alkaline foods, many proponents argue that they can help prevent diseases like cancer, heart disease, and osteoporosis (weakens bones to the point that they can break easily). Alkaline foods are typically nutrient-rich, including leafy greens, citrus fruits, nuts and seeds can play an important role in maintaining a healthy body and promoting overall wellness.
While there are many benefits to consuming alkaline foods, it is important to note that a diet that is too heavily skewed towards alkaline foods may not be balanced or sustainable over the long term. It is important to eat a variety of foods that provide a range of nutrients, including both alkaline and acidic foods. In addition, some people may have health conditions that require them to avoid certain alkaline foods.
For example, people with kidney disease may need to limit their intake of foods like leafy greens and citrus fruits, which can be high in potassium. Overall, incorporating more alkaline foods into your diet can be a healthy choice for many people. However, it is important to do so in a balanced and sustainable way, make sure to talk to your GP or a professional such as a nutritionist before you star your diet and for further information in the topic.
Importance of alkaline foods
Alkaline foods play an important role in maintaining a healthy body and promoting overall wellness. Here are some reasons why alkaline foods are important:
Balancing pH Levels: Our body's pH levels play a crucial role in maintaining optimal health. When our body's pH becomes too acidic, it can lead to inflammation, which can contribute to a wide range of health problems, including cancer, heart disease, and osteoporosis. Consuming alkaline foods helps to balance the body's pH levels, which again can reduce external inflammation and promote better health.
Nutrient-Rich: Many alkaline foods are highly nutritious and packed with essential vitamins, minerals, and antioxidants. For example, leafy greens are high in vitamin K, which helps to support bone health, while citrus fruits are high in vitamin C, which is essential for a healthy immune system.
Improved Digestion: Alkaline foods are also important for promoting healthy digestion. Many of these foods are high in fiber, which helps to support digestive health and prevent constipation. Additionally, consuming alkaline foods can help to reduce acid reflux and other digestive issues that can be caused by an overly acidic diet.
Increased Energy: When our body is too acidic, it can lead to feelings of fatigue and sluggishness. Consuming alkaline foods helps to reduce inflammation and promote better energy levels, allowing us to feel more alert and focused throughout the day.
Disease Prevention: While more research is needed, some studies suggest that consuming an alkaline diet may help to reduce the risk of certain diseases already mentioned in this article, again I would recommend talking to your GP if you have concerns about your health.
Weight loss: The alkaline diet may promote weight loss by encouraging the consumption of nutrient-dense foods and reducing the intake of processed and high-calorie foods.
The healthy balanced diet
It's important to note that balanced diet should include alkaline and some acidic foods to ensure that the body is filled with all the nutrients that it needs to thrive.
Here is a list of some of the most popular alkaline foods that you can easily find in the supermarket, whole foods markets, farmers' market etc.
Leafy greens: Spinach, kale, collard greens, swiss chard, arugula, and watercress are all highly alkaline and packed with vitamins, minerals, and antioxidants.
Cruciferous vegetables: Broccoli, cauliflower, brussels sprouts, and cabbage are all highly alkaline and rich in nutrients like fiber, vitamin C, and folate.
Root vegetables: Sweet potatoes, beets, carrots, and radishes are all highly alkaline and rich in fiber, vitamins, and minerals.
Nuts and seeds: Almonds, pumpkin seeds, chia seeds, and sunflower seeds are all highly alkaline and rich in healthy fats, protein, and fiber.
Legumes: Lentils, chickpeas, and peas are all highly alkaline and rich in protein, fiber, and other nutrients.
Herbs and spices: Many herbs and spices are highly alkaline, including basil, parsley, cilantro, ginger, turmeric, and cumin.
Healthy acid foods that you may already include in your diet and that are highly beneficial for the body to maintain the pH balance between acidic and alkaline foods.
Whole grains: like brown rice, quinoa, and whole wheat bread are a good source of fiber, vitamins, and minerals, and can help balance the pH level in the body.
Legumes: such as black beans, kidney beans, and lentils are a good source of protein and fiber, and can help balance the pH level in the body.
Fermented foods: like yogurt, kefir, kimchi, and sauerkraut (chopped pickled cabbage) might come across as too acidic but also contain healthy bacteria that can promote gut health and boost the immune system.
Citrus fruits: Citrus fruits like lemons, limes, and grapefruits contain antioxidants and vitamin C, which are beneficial to overall health.
Berries: Berries like strawberries, blueberries, and raspberries are also acidic but contain antioxidants, fiber, and other nutrients that can benefit the body.
Foods to avoid whether its on a everyday basis or in excess, remember it is quite important to maintain a balance in what we consume. We are what we eat.
Processed foods: highly processed foods, such as fast food, fried foods, and processed snacks, are typically high in sugar, salt, and unhealthy fats. This type of foods need to be voided at all cost, whether you have a low/high pH. Instead consume, fresh meat sold in farmers market, fresh seafood, free range eggs and anything homemade such as pasta sauces made from fresh tomatoes.
Animal proteins: meat, fish, and poultry are all acidic foods, and consuming them in excess can increase acidity in the body. It is important to choose lean proteins in moderation and to balance them with alkaline foods. Instead consume high protein smoothies with alkaline and acidic foods.
Dairy: including milk, cheese, and yogurt, are also acidic and can increase acidity in the body when consuming them in excess. Instead try making homemade milks such as almonds, hazelnut and oat.
Grains: refined grains, such as white bread, pasta, and white rice, are also acidic and can contribute to an imbalanced pH level when they are consume in excess. Instead consume starchy vegetables like potatoes, squash, fresh corn, brown rice, brown bread with seeds.
Artificial sweeteners: like aspartame and sucralose can increase acidity in the body and should be avoided. Instead use pure honey from the farmers market.
Alcohol and caffeine: Both alcohol and caffeine are acidic and can disrupt the body's pH balance when consume in excess. Love that morning coffee? Instead try teas and smoothies to fill you with energy for the day without that 3pm crash.
Alkaline Water
Alkaline water is water that has a higher pH level than tap water, typically between 7.5 and 9.5. This means that it is less acidic than regular water, which typically has a pH level of around 7. According to Groundwater Governance, London tap water has an average pH of 7.4, "the water quality of tap water in the United Kingdom is among the best in the world. Limescale is produced by the high concentration of calcium and magnesium compounds found in London’s water." rather than because of pH factors. Although more research needs to be done on alkaline water by experts it is currently known that it has the following benefits:
Improved hydration: alkaline water is said to be more easily absorbed by the body than regular water, which could lead to improved hydration and better cellular function.
Better detoxification: Some proponents of alkaline water believe that it can help the body better eliminate toxins by balancing the body's pH level and supporting the liver and kidneys.
Increased energy: Alkaline water is said to provide the body with more energy due to its higher oxygen content and improved hydration.
Improved digestion: The alkaline properties of the water may help neutralize stomach acid and improve digestion, reducing symptoms like acid reflux and indigestion.
Better bone health: Some studies have suggested that alkaline water may help improve bone health by reducing the amount of calcium lost through the urine.
In conclusion, alkaline foods are an important part of a healthy diet and can provide a wide range of benefits for our overall health and wellness. By incorporating more alkaline foods into our diet, we can help to balance our body's pH levels, improve digestion, increase energy levels, and reduce the risk of chronic health conditions.
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