What is the alkaline diet?

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Does this diet really work and is there evidence to support the controversial claims about its health benefits? We investigated the acid-alkaline diet.
The alkaline diet has made big headlines in recent years, and often for the wrong reasons. We take a look at this highly controversial diet and wonder if it's safe, effective, and scientifically sound.

Does this diet really work and is there evidence to support the controversial claims about its health benefits? We investigated the acid-alkaline diet. The alkaline diet has made big headlines in recent years, and often for the wrong reasons. We take a look at this highly controversial diet and wonder if it's safe, effective, and scientifically sound.

What is the alkaline diet?

An alkaline diet is predicated on the idea that you simply can change the pH balance of your body and blood through the foods you eat, albeit there's currently no evidence to suggest this is possible.

Proponents of the diet have claimed that high levels of "excess acid" in the body, caused by our modern diets, contribute to a variety of health conditions including arthritis, osteoporosis, kidney and liver disorders, and even cancer.

Foods that diet advocates consider "acid producers" include meat, wheat, and other grains, refined sugar, dairy products, caffeine, alcohol, and processed foods. Foods that are considered ALKALINE FOOD include fruits and vegetables.

The diet was originally developed to help prevent kidney stones and urinary infections, as the pH of your urine changes depending on what you eat. However, there's no evidence to suggest that this alters the pH of the remainder of the body. The pH of the blood is strictly regulated by our kidneys and is not affected by diet.

Cancer Research UK says there is no strong evidence that diet can manipulate the body's pH or that "acidic" diets increase cancer risk.

The NHS says the alkaline diet lacks evidence and advises against eliminating the whole food groups, as some versions of the diet suggest. The NHS recognizes that the recommendations to eat more fruits and vegetables and reduce sugar and alcohol are in line with current healthy eating advice. Discover our full range of health benefits guides along with more information and health tips.

Does the alkaline diet work?

The premise that following an "alkaline" diet will promote a preferential blood pH, which helps your body maintain a healthy weight and optimize your well-being, is fundamentally flawed. This is because your body is designed to do this anyway, with the goal of keeping your blood pH at a constant slightly alkaline level of between 7.35 and 7.45.

That being said, the foods recommended by the alkaline diet are good for you and, in fact, they are largely the ones that are promoted for healthy weight management. So if you're cutting back on meat, swapping fatty, processed foods, refined sugars, caffeine, and alcohol for more plant-based foods like fruits, vegetables, nuts and seeds, and drinking water, you're more than likely experiencing weight loss . . This way of eating may have additional benefits because a large intake of plant-based foods improves the balance between potassium and sodium, which helps control blood pressure and can improve heart health.

As for the evidence supporting other specific health benefits, such as effects, if any, on bone health, muscle wasting, and possible back pain relief, there are currently limited scientific studies to back up such claims. Although, it can be argued that more research is needed.

Is the alkaline diet safe?

The alkaline diet has been cited as a beneficial way to eat for those with chronic diseases, including cancer. However, to date there is no clinical evidence to support the value and safety of an "alkaline" diet for cancer patients and, in some cases, it can be harmful.

A large intake of fruits and vegetables, as recommended by the diet, has been claimed to improve bone health and possibly protect against osteoporosis due to their high potassium content and lower levels of "acidic" dietary protein. However, the evidence to date is inconsistent and studies involving a more "alkaline" diet and supplements have not been shown to be beneficial for bone health. In fact, in the elderly, inadequate protein intake can be a major problem for bone health.

Eliminating whole food groups, such as dairy, can lead to nutritional deficiencies. To address this, followers must find alternative food sources and consume them in adequate amounts to ensure adequate intake of key nutrients such as calcium, vitamin A, and D.

What are the long-term effects of the alkaline diet?

The long-term effects of an alkaline diet will vary counting on the version of the diet that's adopted. A strict eating plan that eliminates grains, dairy, and animal foods can be deficient in protein, as well as vitamins and minerals, such as vitamin D, vitamin B12, calcium, and iron.

However, if you choose a balanced version of the diet that doesn't cut out food groups and includes some grains and animal proteins along with lots of plant-based foods, the long-term effects can be more positive. Eating according to standard healthy weight loss tips and maintaining a healthy weight can lead to a lower risk of cardiovascular disease, although this benefit can be obtained by following a healthy, balanced diet.