Alkaline Food Starter Guide

The alkaline diet is an alternative diet that involves emphasizing foods that are believed to alkalize the body's pH. Although relatively few studies have been performed on the effectiveness of an alkaline diet, its proponents claim a variety of benefits ranging from improved digestion to reduced blood pressure. For best results, talk to your doctor before adopting an alkaline diet so you do not limit your intake of vital nutrients.

The Alkaline Diet

According to the Brigham and Women's Hospital website, the body undergoes a complex system of regulatory checks and balances to maintain a pH of 7.35 to 7.45. As our pH becomes too acidic or alkaline, certain functions of the kidneys and the respiratory system act to restore balance in the body's pH. Followers of the alkaline diet believe that a reduced exposure to acidifying foods and beverages can positively effect the body's alkalinity by increasing their pH, reducing their susceptibility to some diseases and other conditions.

Alkalizing and Acidifying Foods

The Wolfe Clinic website recommends a diet formed 75-percent of alkalizing foods and 25-percent of acidifying foods. Alkalizing foods include: beets, celery, asparagus, eggplant, chard, kale, lettuce, garlic, onions, peppers, mustard greens, sweet potatoes, berries, avocados, apples, currants, grapes, cherries, bananas, mangoes, pears, papayas, tomatoes, watermelons, almonds, chestnuts, hemp seeds, millet, tempeh, whey protein powder, yogurt, alfalfa, apple cider vinegar, green tea and kombucha. Acidifying foods and substances include: bread, coffee, corn syrup, potatoes, canola oil, olive oil, lard, cranberries, amaranth, barley, oats, quinoa, rice, white flour, cheese, ice cream, milk, butter, peanuts, pecans, rice milk, cashews, walnuts, beans, alcohol, sugar drinks, pastas and most meat products.

Selecting Meals

While the fruits, vegetables and lean proteins on the alkaline chart are recommended for most healthy diets, the restriction of whole grains, nuts and other acidifying foods may have a negative effect on your nutrition. Try to plan your meals ahead by creating a grocery list of mostly alkaline foods, and prepare your snacks and meals each day. For meals, try food items such as fresh salads, veggie wraps, tempeh sandwiches and stir-fries. Acidifying beverages such as coffee, sodas and alcohol can be replaced by alkalizing alternatives, such as green tea, barley tea, and chlorophyll. Focus your diet to include a healthy amount of whole grains, dark leafy greens, fruits and lean proteins so you receive the FDA's recommended nutrients for a 2,000-calorie daily diet.

Considerations

Despite the claims of its proponents, alkaline diets are not scientifically proven and may lead to an insufficient intake of some nutrients if done improperly. Talk to your doctor about the possible benefits and ramifications of an alkaline diet, and ask for ways to maintain optimal nutrition while reducing your exposure to certain alkaline foods and beverages.