The alkaline diet has been promoted as a "clean eating" diet that grants spectacular results, such as curing cancer. In reality, this diet hasn't been proven to cure cancer, although there are a growing number of studies that show some health benefits. This includes lowering high blood pressure and improving heart health. The label ‘alkaline diet' is confusing, given there are actually no pure ‘alkaline' foods. Rather, the diet is based foods that act within the body as ‘alkaline-forming'. So what does this actually mean in practice?
A detoxifying lifestyle is a holistic approach to wellbeing. It involves sufficient water hydration and proper nutrition, as well as good quality sleep, minimal stress, practising regular relaxation techniques, saunas, chelation therapy, fostering healthy relationships, and regular physical exercise. The goal is also to eliminate environmental toxins as much as possible. Examples of toxins include electromagnetic radiation and pesticides. Harmful exposure to heavy metals such as lead or mercury can also lead to liver poisoning.
The acidity or alkaline nature of a substance is measured using a pH scale of 0 to 14. Substances with a pH reading of between 0 and 6 are acidic; and those with a pH reading of between 8 and 14 are alkaline (also known as basic). Pure water has a pH of 7 is neutral. All foods fall within the acidic range of the pH scale. However, when the food is metabolised, it forms a metabolic waste that can be either alkaline, acidic or neutral. For example, neutral foods including natural fats, milk, sugars, or starches leaves a neutral metabolic waste. Whereas, acidic-forming substances such as alcohol, meat, poultry, fish, diary, eggs, and grains leave a residual acidic waste.
Our bodies also contain different pH measures. For example, our blood is slightly alkaline, having a pH of approximately 7.35 to 7.45. This level remains consistent because even if the blood's pH changes, the body rebalances the blood back to its optimal pH level. On the other hand, diet impacts the pH of urine and disease such as cancerous cells can produce an acidic environment within the body.
Scientific evidence supports a diet mainly consisting of vegetables and fruits with small servings of animal proteins, carbohydrates and sugary foods. As a general rule, an alkaline diet comprises around 80% of foods that form an alkaline residue, and 20% of foods that form an acidic residue. Unfortunately, the typical Western diet has a higher ratio of animal protein, carbohydrates and sugary foods (around 35% on average). Compared with the recommended 80:20 ratio, a 65:35 ratio can result in a gradual weight gain and an increased risk of chronic disease. For example, gastroesophageal reflux disease (gastro reflux) is a common ailment in Western countries. Gastro reflux is triggered or worsened by acidic-forming foods such as coffee, tea, fizzy drinks, alcohol, foods that are greasy/fried/fatty/spicy and chocolate.
Ten years ago, there were very few studies to support a conclusion that the alkaline diet is beneficial. Since then, a growing number of studies support some benefits of adopting the so-called alkaline diet. Documented benefits include a decrease in blood pressure, better cardiovascular health, and a reduction in body weight.
Within the current scientific evidence, there are different definitions of 'alkaline diets' versus ‘acidic diets'. For example, in 2020, a study conducted a randomised controlled trial of an 8-week programme contrasting two diet variations (described below) with weekly step-aerobic exercise for physically inactive women. The participants in the ‘alkaline' diet were allowed three weekly meals containing animal protein (fish, chicken, turkey). Daily breakfasts included alternative forms of animal protein such as powder egg white or curd cheese. The main focus of meals was vegetable proteins including lentils, beans, peas, chickpeas and soyabeans, starchy, and green vegetables. Participants could also eat whole fruits, nuts, avocados, and dried fruits (apricot, figs, dates, black raisins). Milk, coffee, black tea, soft drinks, and fruit juice were off the menu. Instead, participants were allowed to drink herbal teas (white tea, green tea, mint-lemon tea, rose-hip).
In the second diet group, the participants in the ‘acidic' diet were allowed daily portions of dairy products, eggs, and red meat, breakfast cereals (bread, oats), pasta and rice. Coffee, black tea, soft drinks, and fruit juice were also allowed, but the emphasis was still on eating more vegetables and fruit. The results of this study showed that the first diet group, labelled the alkaline diet, helped participants to lose weight faster and lower fat mass more than those following the ‘acidic' diet.
In 2021, another study found that following a consistent diet of 80% healthy foods and drinking still water improved the heart health of participants with high blood pressure. The participants' diet was based on the Mediterranean Diet and they had six food targets to meet: 1) having at least 2.7 tablespoons of extra virgin olive oil each day; 2) having extra virgin olive oil at least 7 times per week; 3) eating at least 4 servings of nuts per week; 4) eating at least 13 servings of vegetables (cooked or raw) and 5) 13 servings of whole fruits per week; 6) consuming no more than 1 serving of fruit juice each week. The results showed that these participants displayed better medical results at the conclusion of three weeks of following this diet plan.
These studies show the benefits of adopting a Mediterranean diet, such as weight loss, reduced fat mass, and more optimal blood pressure. Even if chronic illness exists, the Mediterranean diet helps to manage cancer, diabetes, cardiovascular disease. It reduces the risk of having a stroke. However, it can be hard to make significant changes to your diet, and big changes don't generally last long enough to see the health benefits. Instead of focusing on cutting back on dairy products, sugar, artificial sweeteners, soft drinks, excessive caffeine (define excessive), processed food (for example, cold preserved meats, frozen dinners, refined grains, white bread, white rice), try swapping some of these for a portion of vegetables, fruit, legumes and extra helpings of extra virgin olive oil.
In conclusion, a healthy dietary pattern includes larger quantities of vegetables, fruits, legumes, and nuts, olive oil, with smaller portions of fish, poultry, and dairy foods. Whether labelled as an alkaline diet or Mediterranean diet, a plant-based focus has proven to benefit our health. Furthermore, obtaining a combination of nutrients through a healthy diet is more effective in reducing chronic illness than taking a single supplement. These scientific findings apply to most people in most cases. However, it is always important to seek professional healthcare advice to ensure that you are getting the right nutrients for your personal situation.
