The Alkaline Diet: An Evidence-Based Review

The Alkaline Diet: An Evidence-Based Review

The Alkaline Diet: An Overview

The alkaline diet is a popular dietary concept that suggests that consuming alkaline-rich foods can help maintain a health-enhancing pH balance in the body, also known as acid-alkaline balance. Proponents of this diet suggest that an alkaline diet can enhance overall health, boost energy levels, reduce the risk of chronic diseases, and prevent or even reverse certain disorders. However, is there any credible evidence to support these claims?

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Food Component Ash

Food components break down into acidic, neutral, and alkaline ash during digestion and metabolism. Acidic metabolites include protein, phosphate, and sulfur-rich compounds, while alkaline metabolites primarily consist of calcium, magnesium, and potassium (1).

Acidic Diet

Acidic dieters consume foods that breakdown into acidic ash, such as lean meats, fish, eggs, dairy, gluten-containing grains, and processed foods rich in sugar and salt (1-3). These foods are relatively high in sulfur, phosphorous, and other acidic minerals due to their high protein content and acidic digestive byproducts.

Alkaline Diet

Alkaline devotees, on the other hand, select foods that break down into alkaline ash, such as fruits, vegetables, almonds, pumpkin seeds, and legumes high in calcium, magnesium, and other positively charged minerals (1-5).

PH Value

PH or potential of hydrogen is a measure that reports the acidity or alkalinity of a substance within a scale of 0-14 pH. A pH value of 1–6.9 indicates acidity (acidic), 7 describes neutrality, and 7.1 – 14 indicates alkalinity (8).

Body pH Regulation

The acidity or alkalinity of the body is subject to tight regulation, and as such, dietary influences on blood or urine pH are relatively minimal except in cases of chronic disease state, such as ketoacidosis-induced diabetes, starvation, or excessive alcohol consumption (9-11).

Osteoporosis

The alkaline theory of osteoporosis proposes a link between dietary acid and bone disorder. However, research does not back this claim, and in fact, numerous studies suggest that a high protein-diet may even promote or improve bone health (12-17).

Cancer

The relationship between dietary acid and cancer is still debateable. Some studies suggest that acidic meals may contribute to cancer growth, while others link alkaline diets to cancerous outcomes (18-27).

Conclusion

In conclusion, while food components do break down into acidic and alkaline ash, there remains little scientific evidence to support the claims of its influence on overall health, particularly pertaining to pH balance. The alkaline theory of osteoporosis and cancers lacks substantial evidence, and other credible studies suggest that a balanced nutritional approach, including a good mix of whole foods, may do more to promote overall health than sticking to an alkaline diet.

Additional Resources

1. The acid base balance of the human body
2. High-protein diets may positively impact bone health

5. Best Practices for the Alkaline Lifestyle

• Eat a balanced diet with no specific emphasis on alkaline requirements
• Include a variety of fruits and green vegetables in your diet
• Try to consume whole grains wherever possible
• Limit processed snacks and sugary foods
  Frequently Asked Questions

What is the alkaline theory of osteoporosis?
Proponents of the alkaline lifestyle claim that dietary acid may help promote bone loss and osteoporosis while alkaline foods may aid in reabsorption and bone density. As per current research, this approach is not supported by credible evidence.
Do alkaline diets work
No, there is no evidence to supports the claims of alkaline diets either for overall health or pH-related benefits.