Should you be eating an alkaline diet? Every now and then I am asked this question. Usually, it is because they have read or heard that it is THE best thing to do for their health; that it is detoxifying, has anti-cancer benefits, protects against bone loss and resolves many health issues in general.
If only it were that simple.
The acid-alkaline hypothesis has been around for a long time, and it is based on claims that our diet affects our blood pH and that eating a diet high in acid forming components (like animal protein) contributes to disease.
Let’s unpack those claims and see whether this makes sense.
Some background information:
Acidity and alkalinity are expressed via the pH scale, which ranges from strongly acidic (pH of 0) to strongly alkaline or basic (14). The middle of the scale, which is a pH of 7 is neutral.
Foods that make up our diet can be alkaline or acid, some are neutral. This has nothing to do with the taste of the food, but it is determined by the residue it leaves behind after being metabolized. That residue is called an “ash” and it can contain acid forming components, like phosphate or sulfur or alkaline components like calcium, magnesium, or potassium. Foods like vegetables and fruits generally leave behind alkaline ash and foods such as meat, eggs, or grains acid ash.
Our diet and our blood pH
Our body has different mechanisms in place to make sure that our blood pH remains tightly regulated at a steady level of around 7.4. Changes in our blood pH can in fact have severe consequences and are typically caused by serious medical conditions, such as diabetic ketoacidosis, kidney failure or lung disease.
Contrary to popular belief, our diet does not impact our blood pH levels. Excess acid or alkaline residues from the foods we eat are excreted by our kidneys. The pH level that IS impacted by this process is the pH of our urine. Our urinary pH should be around 6 but varies throughout the day because of what we eat as well as other factors.
Acid forming foods and bone health
Proponents of the alkaline diet claim that a diet high in acid forming foods (such as animal protein) can negatively affect bone health. The logic for this argument is that higher protein consumption results in higher calcium excretion in urine. While this may be true, research studies have also shown that eating protein increases the absorption of calcium in the intestinal tract, which explains the increase in calcium excretion.
A large meta-analysis done in 2009 showed that protein intake had in fact a positive impact on bone health. Additionally, protein is important for muscle mass, which in turn impacts bone mass.
The popularity of the alkaline diet
People who experience significant improvements in their health because of adopting a certain diet approach, often feel like they have stumbled upon a magic formula, which they then naturally want to share with the whole world.
Before getting caught up in this enthusiasm, there are a few things to keep in mind.
Firstly, everyone is unique. What works for you may not work for your partner, your friend or your colleague. What works for any particular individual depends on their health status, their genetics, health history, environment, the state of their gut microbiome, lifestyle, mindset and so on.
Secondly, it is impossible to attribute the improvements of eating a certain type of diet to just one factor, in this case the acid or alkalinity of your diet. When someone, who is eating a typical Western-type diet, with processed foods, lots of bread and other grains, sugar, cheese and other dairy products shifts to an “alkaline” diet there is so much more going on than a reduction in acid forming foods alone.
The elimination of sugar, grains, dairy and the increase in vegetables itself has a tremendously positive impact on inflammation, our gut health and the gut microbiome. It is quite possible and highly likely that the same positive results would have been achieved by eliminating these inflammatory foods, increasing our intake of vegetables and fruits WHILE eating high quality animal protein.
Alkaline water
Like foods, drinking alkaline water does not affect our blood pH. There is, however, an important distinction to be made between natural spring water, which is by nature alkaline and artificial alkaline water, which has gone through a chemical process called electrolysis, that uses ionizers.
Natural alkaline water contains important trace minerals and is safe and healthy. Artificial alkaline mineral water does not contain these trace minerals and frequent consumption can cause mineral deficiencies.
Additionally, the on-going consumption of highly alkaline water can negative affect the acidity of our stomach and therefore compromise digestive function. Our stomach is meant to be acidic with a pH between 1.5 and 2.5 to help protect us against harmful bacteria and viruses and to break down our food.
You can read more on water and how to stay optimally hydrated here.
To summarize, as with most things in life, you want balance and make sure you are eating a clean, whole-food based diet that is nutrient dense and that is right for YOU. And that typically includes eating a variety of different foods, both acid and alkaline forming.
Be well!
Monique
