Most of the food you eat is in the mid-range between alkaline and acidic, measuring from 4.5 to 7.5 pH. The higher the pH measurement in food, the more alkaline it is. Following an alkaline diet is not a problem if you are diabetic because most alkaline foods are sugar-free, reduce stomach acid and digest easily. The American Diabetes Association, or ADA, suggests eating a balanced diet of nonstarchy vegetables, starches, lean meats, nonfat milk and dairy products, and fruits and vegetables.
Nonstarchy Vegetables
The ADA recommends that a diabetic diet contain a large portion of nonstarchy vegetables. Mildly alkaline nonstarchy vegetables include mixed greens, carrots, cucumbers, cabbage, green peppers and soybeans; all these vegetables measure between 5.0 pH and 5.8 pH.
Starches
Examples of ADA-recommended starches for a diabetic diet include whole-grain breads, oatmeal, rice, legumes, bran, barley, potatoes and winter squash. Whole-wheat bread, bran and barley are the most alkaline grains, with a pH about 5. Potatoes and sweet potatoes have a pH of 5.5, making them high-alkaline foods. Rice and oatmeal measure 6.2 pH, so these are the highest-alkaline grain choices.
Lean Meats
Lean meats and proteins recommended by the ADA include shellfish, lean beef and pork, skinless poultry, tuna, salmon and other fish, tofu and eggs. All these protein sources are high-alkaline foods with a pH of 6.5 to 7.5. When choosing meat for your diet, cook it right away or freeze it to keep the alkaline level high. The pH of meat and seafood drops dramatically after the first day it is packaged so that it becomes acidic and prone to bacterial growth.
Dairy
You should include 8 ounces of fat-free or low-fat milk in your meal planning, according to the ADA. You can substitute yogurt or low-fat cheese for the milk. Dairy foods are naturally highly alkaline, with a pH ranging from 6 to 7.5. The highest-alkaline dairy food is cheddar cheese, which makes it a good choice for a diabetic alkaline diet.
Fruit
Most citrus fruits are highly acidic, but many other fruits are mildly and highly alkaline. The ADA recommends a serving of fruit with each meal, so choose from a variety of alkaline fruits for your diet. Some mildly alkaline fruits are cantaloupe at 4.7 pH, apples at 3.5 pH and apricots at 4.0 pH. High-alkaline fruits include dates at 6.2 pH, papaya at 5.2 pH and pears at 6.8 pH. Most berries have a pH around 3.5, making them mildly acidic.
