Alkaline diet: what it is and what foods are allowed –

Metabolism – the conversion of food into energy – is sometimes compared to fire: both involve a chemical reaction that breaks down a solid mass. Following this analogy, just as ashes remain in a fire, when processing food, residues remain in the body, called metabolic waste. Based on this theory, advocates of the alkaline diet claim that these residues would be difficult to digest and hinder weight loss and overall health.

The Alkaline Diet claims that the residues left by acidic foods make the body vulnerable to disease, while alkaline “ashes” are considered protective.

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WHAT IS THE ALKALINE DIET?

In it, foods are chosen based on pH, a chemical concept that classifies the acidity of substances: acidic, with a pH lower than 7, neutral with a pH equal to 7, or alkaline, with a pH greater than 7.

Certain food groups are considered acidic, alkaline, or neutral:

Acid: meat, poultry, fish, dairy, eggs, grains, alcohol
Neutral: natural fats, starches and sugars
Alkaline: fruits, nuts, legumes and vegetables

The alkaline diet proposes an increase in the intake of fruits and vegetables, resulting in an increase in magnesium and potassium, micronutrients capable of making the urine more alkaline.

However, it is important to note that pH varies greatly within the body.

While some parts are acidic, others are alkaline. That is, there is no definitive level. The stomach is loaded with hydrochloric acid, which gives it a pH of 2 to 3.5, which is highly acidic. This acidity is needed to break down food molecules.

Human blood, on the other hand, is always slightly alkaline, with a pH of 7.36 to 7.44. And one of the main ways the body regulates blood pH is excretion in the urine.

IS THE ALKALINE DIET SAFE?

As the purpose of the alkaline diet is to avoid the consumption of industrialized, fatty products with white flour and to eat more alkaline, plant-based foods, vegetables in general, it does not pose a risk.

Although the alkaline diet does not have extensive scientific support, the increased consumption of natural foods rich in fiber, vitamins and minerals (which coincidentally are more “alkaline”) instead of ultra-processed products, which are rich in sodium, fats and refined carbohydrates (the most “acidic”) ends up bringing health benefits, but not because of the pH.

Foods Allowed on the Alkaline Diet

These foods can protect the body against inflammation and oxidative stress, helping to avoid conditions like diabetes, for example.

Fresh fruits, including acidic fruits such as lemons, oranges and pineapples;
Vegetables and greens in general, such as lettuce, tomato, garlic, cauliflower, cucumber, spinach and broccoli;
Oilseeds, such as almonds, chestnuts, nuts and pistachios;
Proteins: tofu, tempeh, white beans and whey protein;
Herbs and spices such as cinnamon, curry, ginger, basil, mint and mustard seeds;
Drinks: water, herbal teas, lemon water, green tea;
Others: apple cider vinegar, molasses, fermented foods such as kefir and kombucha.

Which foods should be avoided

It is important to remember that in the alkaline diet you must reduce the consumption of coffee, sweets, alcoholic beverages, condiments such as mustard, ketchup and vinegar. All processed foods that imitate an acidic flavor must be eliminated.