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The Alkaline Diet

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What Is the Alkaline Diet?

The alkaline diet, also known as the acid alkaline diet and by several related terms, enjoyed a surge of media coverage beginning in 2003 with the publication of The pH Miracle by Robert O. Young and Shelley Redford Young. At last count, there were at least 33 books about the alkaline diet listed on Amazon.com. But despite this popular success, the alkaline diet is still less well-known than low-carb diets like Atkins and South Beach. Therefore, I would like to use this space to answer some common questions about the alkaline diet, including which foods you are allowed to eat, purported benefits, and safety concerns.

In some ways, the name alkaline diet is misleading. This diet is not intended to make the body as alkaline as possible, nor does it involve eating only alkalizing foods. In fact, there are several reasons that a diet consisting exclusively of alkalizing foods would be undesirable. For one thing, it would be extremely restrictive, making it unlikely that you would be able to adhere to it for more than a few days. In addition, you would be likely to miss out on important nutrients that mostly occur in acidifying foods. For example, tomatoes are often considered an acidifying food, yet they are a rich source of lycopene, an antioxidant phytochemical that has been shown to reduce the risk of prostate cancer.

Luckily, it is not necessary to eliminate all acidifying foods in order to achieve an optimal pH balance. Instead, your goal should be to eat a correct ratio of acidifying to alkalizing foods. Experts differ as to the exact ratio, but it is generally recommended to eat no more than 35% acidifying foods, which means that at least 65% of your diet would consist of alkalizing foods. If you currently consume a typical Western diet that is high in meat, cheese, processed grains, and sugar, you will need to make substantial changes to achieve an optimal acid-alkaline balance.

What Determines Your Body's Acid-Alkaline Balance?

Many things can affect your body's internal pH, including air pollution, emotional stress, and physical activity. For most people, however, the most important factor is your diet. Most people in the United States and other developed countries suffer from chronic low-grade metabolic acidosis, a condition caused by eating too many acidifying foods. These foods include meat and poultry, fish and seafood, dairy products and eggs, plus most grains and legumes. In addition, virtually all "junk foods" made with refined starches and sweeteners are acidifying. In contrast, many whole foods have an alkalizing effect on the body, including most fruits and vegetables, many nuts and seeds, some whole grains, and such healthy fats as olive oil and flaxseed oil.

Please keep in mind that whether a food is acidic or alkaline on your plate, it will not necessarily have the same effect on your body after it has been eaten. For example, lemon juice is highly acidic because it contains organic acids. Once swallowed, however, these organic acids are metabolized by your body, leaving a residue of alkalizing minerals. In contrast, cranberries contain organic acids that your body is not able to metabolize, so their net effect is acidifying. Unfortunately, there is no easy way to tell how a specific food will affect your body's acid-alkaline balance. That's why I suggest that you leave guesswork aside and refer to a reliable acid alkaline food chart.

Is the Alkaline Diet Safe?

As you would expect of a diet that emphasizes fresh fruits and vegetables, whole grains, and nuts and seeds, the alkaline diet poses few health risks. On the contrary, a diet rich in alkalizing whole foods is one of the best ways to prevent health problems. But there are exceptions to every rule, and even the healthiest diet may not be appropriate for every one. Because the alkaline diet contains a lot of potassium-rich foods, it may not be appropriate for people who suffer from kidney disease. Those who are taking a prescription drug that regulates potassium levels also need to be cautious about adopting an alkaline diet. It's better to be safe than sorry, so if you think you might suffer from one of these conditions, please check with your doctor before beginning an alkaline diet.

What Are the Benefits of the Alkaline Diet?

Many health benefits have been claimed for the alkaline diet, including increased energy, weight loss, and the resolution of many chronic health problems. Unfortunately, many of these benefits have not yet been substantiated by reputable scientific research. This does not mean that these benefits are not real, but simply that they have yet to be investigated.

On the other hand, some benefits are supported by science. For example, studies have suggested that following an alkaline diet can help to reduce the risk of muscle wasting and osteoporosis associated with aging. The alkaline diet also shows promise for preserving kidney function and reducing the risk of kidney stones. Finally, because the alkaline diet is rich in potassium, it can have a positive effect on blood pressure levels.

Conclusion

For the vast majority of people, the alkaline diet is both safe and effective. Even so, you may be reluctant to try it. One drawback is that you may have to give up some of your favorite foods, or at least eat them less often. However, this drawback applies to all diets. Changing the way you eat does take some determination, but I believe that this short-term sacrifice is far outweighed by the long-term benefits. If you don't want to switch to an alkaline diet all at once, why not start by incorporating more alkalizing foods into your regular diet?