Diets are eating regimens, which allow us to achieve certain objectives in our body through our food intake. In the case of the alkaline diet, it focuses on the consumption of foods, mainly of vegetable origin , that have an alkaline pH, which translates as a good balance of minerals.
In the following article we will delve into the alkaline diet, how it is carried out, what benefits we obtain from it and what are the existing risks.
What is the alkaline diet?
In the alkaline diet, fruits and vegetables are basically ingested , but with some important factors in their nature. They must have a good balance in their minerals and alkaline pH , focused according to various medical studies on the prevention of diseases that develop in acidic environments. (1)
To highlight: The foods eaten should not only be alkaline, they can also be foods with an alkalizing capacity such as legumes, vegetables, among others. They must be supplemented with at least 20% of their total structure in proteins and dairy products, which are considered acidic foods due to their pH.
How do you do an alkaline diet?
The alkaline diet has certain factors that must be taken into account in order to be carried out, within which 80% of the food ingested must be alkaline in nature . To better understand this diet, we explain below which foods are allowed and which are limited:
1. Foods allowed in the alkaline diet
The foods allowed are those that contain a high pH, which range from 7 to 14, depending on their nature and origin. They allow an important contribution of vitamins and minerals, such as:
- Spinach, cucumber, broccoli, avocado , bell pepper.
- Potatoes, milk, almonds and seaweed.
- Lettuce, artichoke, asparagus, celery.
- Lentils, eggplant, zucchini, cauliflower and soy.
2. Limit foods on the alkaline diet
The foods that should be consumed in a smaller proportion are those that have a different pH than those mentioned above, finding values below 7 and therefore being acidic in nature, such as:
- Red meat , chicken, pork.
- Eggs , fish, shellfish.
- Chocolate, coffee, green tea and alcohol.
- Citrus fruits, vinegar, honey and yogurt .
What are the benefits of the alkaline diet?
The alkaline diet, although its main objective is to reduce the risk of developing certain diseases, also confers a large number of benefits to the individual’s body. They will be mentioned below to allow their use:
1. Boosts the immune system
In the alkaline diet, due to the nature of the foods that are consumed, there is an important contribution of antioxidants that benefit the immune system.
You should know: The pH balance and the contribution of vitamins and minerals that the foods allowed in the diet have, also influence the improvement of our defenses. (two)
2. Eliminates toxins from the body
The detoxification capacity that stands out in this type of diet is due to the nature of the products consumed, since they are usually rich in water and therefore keep the body well hydrated.
To highlight: One of the main functions of urine is the elimination of physiological waste, which although they are not usually toxic substances, facilitate the process of eliminating them.
3. Improves digestive processes
Among the benefits of feeding the alkaline diet, a reduction in acidity disorders can be recognized. In the same way, the very nature of the food consumed in this type of diet favors the digestive process and the bacterial flora, thus improving the quality of our digestion.
4. Increases energy and physical performance
According to a data collection carried out on the alkaline diet, individuals who practice this diet enjoy better energy and a reduction in inflammatory problems, which greatly benefits their physical performance. (3)
5. Helps control weight
The alkaline diet is a balanced and nutritious diet, which takes care of excesses and therefore benefits by helping to control the individual’s weight. Emphasis is placed on the consumption of fruits and vegetables, thus reducing inflammation and easily getting rid of unnecessary fat concentrations.
What risks does the alkaline diet have?
There are certain elements that must be taken into account within the application of any diet, especially when there are dietary limitations. We mention below what are the risks existing in the alkaline diet:
1. Nutritional deficiencies
Due to the nature of the foods that are consumed in the alkaline diet, it is possible that a nutritional deficiency develops, this is due to the fact that the consumption of foods with a greater contribution of important biological molecules such as meats, dairy products and eggs.
2. Significant weight loss
The application of a drastic regimen could cause an imbalance in the body that leads to considerable weight loss. The deficiency of fatty acids, proteins and nutrients can cause irreversible damage to the health of the individual.
Important: Any diet you wish to apply must be approved and supervised by a medical professional .
3. Avoid doing it by pregnant women and children
Pregnant women and children have higher than average nutritional requirements, so the risks are greater when limiting eating according to the regimen applied in the alkaline diet.
You should know: The alkaline diet should be avoided at all costs by pregnant women and children under 12 years of age .
4. Avoid doing it by people with diabetes and kidney failure
There are certain medical conditions that can be worsened due to the latent risk of an imbalance in the body’s nutrients, especially if there are kidney diseases or diabetes, because although the alkaline diet is free of processed products, a poor diet will have consequences in vulnerable patients . .
Key Findings
- The alkaline diet promotes the consumption of fruits and vegetables, but only those that have a pH equal to or greater than 7.
- The consumption of meat, dairy products, eggs and all those foods that can be considered as acids is limited.
- The diet is presented in proportions of 80 and 20%, the main consumption being alkaline foods and acids to a much lesser extent.
- The alkaline diet strengthens the immune system due to the nature of the products that are consumed, mainly of plant origin and rich in vitamins and antioxidants.
- It confers benefits such as increased energy and the ability to maintain weight, but it also carries some significant risks due to a lack of essential nutrients.
University Professional in the area of Human Resources, Postgraduate in Occupational Health and Hygiene of the Work Environment, 14 years of experience in the area of health. Interested in topics of Psychology, Occupational Health, and General Medicine.