Alkaline Foods List: Fruits, vegetables, Diet Chart and Health Benefits

Table of content

• What are Alkaline foods and diets?

• How Does the Alkaline Diet Work? 

• Alkaline Food Chart 

• Alkaline Food List

• Foods to Avoid in Alkaline Diet

• One Week Alkaline Diet Plan

• Side Effects of Alkaline Diet

• Take Home Points 

• FAQ on Alkaline Foods List

Introduiction

You are what you eat - though used often can’t be outdated! The food you eat will affect your health and well being. That’s why you need to be very careful while choosing foods. There are so many diets being proposed for tackling the health crisis we are facing in the form of diabetes, blood pressure, cancers and cardiovascular diseases. One such diet is the alkaline diet - as the name suggests it considers making food choices that are alkaline in nature. There is a science involved in this diet that is still disputed. In this article, you would get an idea about the alkaline diet, and the science behind it. 

What are Alkaline foods and diets?

In recent years, alkaline foods and diets have gained interest as a means of enhancing overall health and well-being. The alkaline diet is based on the theory that particular meals might change the pH balance of our body. Proponents of this diet think that eating alkaline foods might assist the body maintain a more alkaline pH level, which is thought to be best for health.

When metabolized, alkaline foods are thought to have an alkalizing effect on the body. Fruits, vegetables, legumes, nuts, and seeds are examples of foods high in important nutrients, vitamins, and minerals. Alkaline foods include leafy greens like spinach and kale, citrus fruits like lemons and oranges, and cruciferous veggies like broccoli.

Although the alkaline diet encourages the intake of nutrient-dense foods, it's crucial to remember that the pH of the foods we eat has no direct influence on the pH of our blood or body tissues. Regardless of the foods we eat, our bodies have incredibly efficient systems in place to maintain a steady pH equilibrium. 

However, including more alkaline foods in our diets can have a variety of health benefits. These meals are frequently low in calories and high in fiber, which aids digestion and weight management. They are also high in antioxidants, which can help reduce inflammation and prevent chronic diseases.

How Does the Alkaline Diet Work? 

The alkaline diet is based on the idea that specific meals might alter our bodies' pH levels. pH is a measure of acidity or alkalinity that ranges from 0 to 14, with 7 being neutral. A pH less than 7 is considered acidic, whereas a pH more than 7 is considered alkaline. Supporters of the alkaline diet say that keeping the body's pH more alkaline can have a variety of health benefits.

When we ingest foods, they are metabolized and broken down in our bodies, leaving behind either acidic or alkaline byproducts, according to the alkaline diet theory. Acidic foods are thought to increase the acidity of the body, whereas alkaline foods are thought to alkalize it. The purpose of the alkaline diet is to consume more alkaline-forming foods while eating less acidic meals.

It is crucial to remember, however, that the pH of the meals we eat has no direct impact on the pH of our blood or body tissues. Our bodies have intricate regulatory systems, such as the kidneys and lungs, that keep a steady pH equilibrium independent of what we eat. These systems work to balance the body's acidity and alkalinity.

While the alkaline diet does not directly affect our bodies' pH, it does encourage the consumption of nutrient-dense foods that provide several health benefits. Antioxidants included in alkaline meals can help reduce inflammation and protect against chronic diseases. They are also low in processed foods and high in fiber, which can help with digestion and weight management.

Alkaline Food Chart 

The foods according to the nature of the metabolic byproduct are categorized as acidic and alkaline foods. While you follow an alkaline diet, you would almost include all the foods under the category of the alkaline food list. Refer to the below chart to gain a better understanding of the acid and alkaline foods. 

Health Benefits of the Alkaline Diet

1.Alkaline Diet Promotes Weight Loss

There are many ways to lose weight but almost every diet requires creating a calorie deficit. Fibers also play a great role in reducing weight as they give the feeling of fullness in minimal quantities. The alkaline diet is very good for weight loss since the alkaline food lists fruits, vegetables, seeds, and legumes which are very rich in fibres. Following this diet, along with regular exercise, can help you to reduce your weight quickly.

2.Alkaline Diet Improves Kidney Health

Due to the increase in fast-food consumption by today’s generation, there is a risk of making the body acidic beyond limits. This can prove unhealthy to the kidneys in the long run. For people with kidney diseases, this diet can slow the course of the disease or even ease the symptoms. For people with chronic kidney disease (CKD), simply reducing milk, meat and cheese might help without specifically following the alkaline diet.

3.Alkaline Diet Prevents Cancer

Oxidants are the culprits behind most health problems. They are the metabolic wastes that are generated from various reactions. These wastes can usually cause cell damage and serious diseases like cancers. The only antidote to these malicious elements is the ‘antioxidants’. Antioxidants which can counter the ill effects of the oxidants are abundant in various fruits and vegetables. Since the alkaline diet is very much rich based on the intake of fruits and vegetables, you can escape from deadly diseases like cancer. Also, the reduction of processed food and junk foods adds an additional fence to it.

4.Alkaline Diet Protects Heart Health

One of the major contributors to poor heart health is poor nutrition and low activity levels. The alkaline diet is full of nutritious foods and also has very low calories, which makes them ideally the best foods for your heart. Also, they are known to improve the growth hormone levels which in turn plays a strong role in protecting heart health.

5.Alkaline Diet Improves Growth Hormone Levels

An alkaline diet increases the presence of growth hormones in the body, thereby preventing heart and brain health. It also boosts memory and cognition according to many researchers.

6.Alkaline Diet Improves Back Pain

Researchers on back pain suggest that the alkaline diet can greatly help in easing the weakness and strains in the back muscles. Though not proven, they can greatly help you in fighting the general weakness.

7.Alkaline Diet Prevents Osteoporosis

Many older people and women are victims of osteoporosis and it is usually due to the reduced calcium levels in the body. The alkaline diet helps in reducing the loss of calcium in the urine and therefore it can help in building stronger bones and support bone health. 

8.Alkaline Diet Improves Muscles

 For the bones to remain strong the muscles must be strong. But with aging, most of the muscles get lost. This can make one so vulnerable to fractures and also cause chronic pain. 

Alkaline Food List

People who want to try an alkaline diet should try to keep low acid foods always in their diet. Some of the foods that make the majority share in the alkaline diet list include, 

• Fruits 

• Vegetables 

• Seeds 

• Legumes 

• Tofu 

Among fruits, not all are alkaline so while having an alkaline diet, you can add alkaline rich fruits like,

• Coconut 

• Grapes

• Apples 

• Banana

• Lemons 

• Melons

• Mango 

• Papaya 

• Kiwi

• Pears 

• Tangerines 

Some of the vegetables are more alkaline than others. Some of the alkaline rich vegetables include, 

• Cauliflower 

• Broccoli 

• Brussels 

• Cabbage 

• Tomatoes 

• Spinach 

• Parsley 

• Garlic 

• Red Onion 

• Root Vegetables

• Cucumber 

• Bell Peppers 

Foods to Avoid in Alkaline Diet

In an alkaline diet, it becomes important to avoid high acid foods. Some of the foods to avoid include, 

• Dairy products like cheese and milk

• Fish 

• Processed foods

• Coffee

• Alcohol

• Soda

• Sugar

• Soda 

• Sweetened beverages

• Packaged snacks

One Week Alkaline Diet Plan

People who are following the alkaline diet are asked to add more alkaline foods to their recipes while avoiding acidic foods. While there are many versions of the diet, here is one example, 

• Day 1: Unlimited fruits and vegetables, roasted vegetables, salads and soups. 

• Day 2: Fresh raw, or cooked vegetables, sweet potato roasted in olive oil and zucchini.

• Day 3: Unlimited fruits and vegetables, peppered soup, corn and buttered sweet potatoes.

• Day 4: Unlimited fruits and vegetables, spinach salad, spiralized carrots with marinara sauce and vegetable broth soup.

• Day 5: Unlimited fruits and vegetables, broccoli, vegetable broth soup, peppered corn and sweet potatoes with salad. 

• Day 6: Unlimited fruits and vegetables, finely chopped cauliflowers, grilled vegetables, smoothie and roasted vegetables. 

• Day 7: Unlimited fruits and vegetables, unsweetened fruit juice, fruit smoothie, chopped cucumbers and tomatoes with olive oil. 

Side Effects of Alkaline Diet

An excess of alkalinization in the body can cause skin irritations and gastrointestinal issues. These are some of the common side effects of over alkalization of the body,

• Hand tremors

• Nausea

• Vomiting

• Muscle twitching

• Brittle bones

• Tingling in extremities of face

• Confusion

Take Home Points 

• The alkaline diet is propounded by many people based on the fact that the metabolic byproducts which are alkaline rather than acidic are healthy. 

• Though an alkaline diet is not backed by research, many people are following it. 

• There are many benefits of the alkaline diet as they help in weight loss, kidney functions, bone health, cancer prevention, hormonal stability, muscle growth and cardiac health. 

• The alkaline food list mostly consists of fruits, vegetables and legumes. 

• Though an alkaline diet is considered to be the best one, there are some side effects like nausea, vomiting, muscle twitching, brittle bones, confusion and hand tremors.