Alkaline Diet pH of Foods
Alkaline Diet pH of Foods
More and more people are starting to here about the Alkaline Diet or references to the pH of foods. Many holistic practitioners and well rounded nutritionists have considered a properly balanced diet to be of utmost importance when it comes to optimizing health and preventing diseases.
The theory behind the Alkaline Diet is based on the pH of body. The human body is supposed to be slightly alkaline.
The pH scale is from a range of 0 - 14
0 1 2 3 4 5 6 7 (7.36-healthy-7.44) 8 9 10 11 12 13 14
The body's normal pH range should be from 7.36 to 7.44 which is slightly alkaline. A pH of 7 is considered to be neutral pH. The higher you go on the pH scale the more alkaline. The lower you go on the scale the more acidic.
There is certain controversy about whether and 'alkaline diet' is necessary or has any effect on the body. Whether there is any validity to these diets or not, it is can be easily understood that if your intake of foods is more alkaline forming, there will be less 'stress' by the body to maintain its homeostatic 'healthy' pH levels. One should rely more on the nutritional value of foods than its pH forming levels. The pH forming value of the foods may be important, but most foods in the charts do have nutritional value and these should not be avoided solely because of their reactions in the body. Many things on these charts are still nutritious even if they are labels in the acid column. For example, the pH of elements chart shows which elements form which pH level in the body. One would easily agree that these elements are still need for bodily processes.
Symptoms of Acidity
Some Symptoms of a body that is too acidic are listed as: Low energy, chronic fatigue, excess mucous production, nasal congestion, frequent colds, flus, and infections, nervousness, stress, irritability, anxiety, easily agitated, weak nails, dry skin, dry hair, formation of cysts, such as ovarian cysts, polycystic ovaries, benign breast cysts (fibrocystic breasts), headaches, muscle pain, joint pain, arthritis, hives, leg cramps and spasms, gastritis, and acid indigestion, candida overgrowth, cardiovascular damage, weight gain, bladder conditions, kidney stones, hormonal problems, premature aging, osteoporosis and joint pain, pale complexion, inflammation of the corneas and eyelids, loose and painful teeth, cracks at the corners of the lips, cancers, and the list goes on.
Balancing Your pH
How does one bring the pH of the 'body fluids' into an acceptable range ....between 7 and 7.5 ... which will then influence the blood to maintain its optimal 7.4 pH level?
Firstly, you can use the charts listed later in this article for balance the correct ratio of alkaline to acidic foods. To maintain health, the diet should consist of 65-75% alkaline forming foods and 35-25% acid forming foods. To restore health, the diet should consist of 80% alkaline forming foods and 20% acid forming foods. (see the charts below)
Secondly, drink the CORRECT type of water. Water accounts for up to 75% of the body and greatly impacts the pH of the body. Unfortunately, most of the water that is being consumed is acidic. This includes distilled water, reverse osmosis, bottled water, and deionized water. These types of waters have had many of their minerals or buffers removed. Alkaline water is not readily or easily available. However, by adding minerals to your drinking water, this problem can be remedied. You can open the contents of a couple of coral calcium supplements into a gallon or pitcher of water. You can add coral calcium sachets or add some other source of organic minerals.
Thirdly, another key factor is through the introduction of unrefined sea salt into the diet. It may also be mixed into any of the types of water listed above. Unrefined sea salt is light gray in color and is moist to the touch. The moisture present in unrefined sea salt assures us that it still contains the numerous elements that buffers the sodium chloride part of the salt and make up as much as 16% by weight in valuable trace elements and macro-minerals. The gray color comes from the clay beds that line the bottom of the salt ponds. This is pure, edible clay, an essential food that enhances the bio-energetic quality of the salt crystals and ionizes them as they form.
Sea salt contains not only proper type of sodium chloride, but also 80 plus trace elements and minerals from the ocean plasma that are in perfect symbiosis with each other and the human body matrix. Therefore, unrefined sea salt offers a remarkable mineral balance relative to the internal environment of the human body. All of its elements are naturally dosed in proportions close to those of the internal human environment and form a highly active biological synergy.
Thus, natural sea salt can also help in correcting excess acidity, restoring good digestion, relieving allergies and skin diseases and preventing many forms of cancer. This natural salt provides a steady boost in cellular energy and gives the body a heightened resistance to infections and bacterial diseases.
As stated earlier the human blood pH should be slightly alkaline (7.4 ). Below or above this range means symptoms and disease. An acidic pH can occur from, an acid forming diet, emotional stress, toxic overload, and/or immune reactions or any process that deprives the cells of oxygen and other nutrients. The body will try to compensate for acidic pH by using alkaline minerals. If the diet does not contain enough minerals to compensate, a build up of acids in the body will occur.
An acidic balance will: decrease the body's ability to absorb minerals and other nutrients, decrease the energy production in the cells, decrease it's ability to repair damaged cells, decrease it's ability to detoxify heavy metals, make tumor cells thrive, and make it more susceptible to fatigue and illness. A blood pH of 6.9, which is only slightly acidic, can induce coma and death.
Monitoring Your Body pH
This topic will be discussed in more detail in an article of page 2.
Further Discussions
The articles on page 2 will further discuss concerns about many issues. They will give more detail to the physiology and other sciences that will help the reader better understand the Alkaline Diet.
CHARTS
These charts are intended only as a general guide to alkalizing and acidifying foods. Many charts can be found on the internet. There are conflicting entries between certain foods, but for the most part the charts are similar. I have enclosed a few different charts one can use as a reference guide.
|
High Acid |
Acid |
Low Acid |
Low Alkaline |
Alkaline |
High Alkaline |
|
| Beans, Veggies, Legumes | Pickled Vegetables | Navy Beans,Pinto Beans | Kidney Beans, Sweet Potato, Cooked Spinach, | Squash, Asparagus, Beetroot, Cabbage, Cauliflower, Fresh Corn, Mushrooms, Olives, Onions, Peas, Potato, Rhubarb, Soybeans, Tofu, Turnip | Beets, Carob, Carrots, Green Beans,Lettuce, Lima Beans, Zucchini, | Barley Grass, Broccoli, Celery, Garlic, Raw Spinach, Vegetable Juices |
| Beverages | Beer, Black Tea, Coffee, Liquor | Soda, Wine | Cocoa | Ginger Tea | Green Tea | Herbal Teas, Lemon Water |
| Cereals and Grains | Biscuits, Pasta, Pastries, White Bread, White Rice | Brown Rice, Oats, Rye Bread, Whole Grain Bread, | Amaranth, Buckwheat, Lentils, Millet, Quinoa, Sweetcorn, Wild Rice, | |||
| Dairy and Eggs | Parmasan, Processed Cheese | Camembert, Eggs, Hard Cheese | Butter, Cottage Cheese, Cream, Ice Cream, Whole Milk, Yogurt | Buttermilk, Goat's Cheese, Goat's Milk, Soy Cheese, Soy Milk, Whey | Breast Milk | |
| Fruit | Canned Fruit | Bananas (unripe), Blueberries, Cranberries, Plums, Processed Fruit Juices | Avocados, Cherries, Coconut, Grapefruit, Lemons, Limes, Mangoes, Oranges, Papayas, Peaches, Pineapple, Sour Cherries, Strawberries, Tomatos, Watermelon | Apples, Berries, Black Currant, Dates, Grapes, Kiwi, Papaya, Pears | Dried Figs, Raisins | |
| Meats | Beef, Canned Tuna, Pork, Sardines, Shellfish, Veal | Chicken, Fish, Lamb, Turkey | Liver, Organ Meat, Oyster | |||
| Nuts and Seeds | Peanuts, Walnuts | Cashews, Pecans, Pistacios | Pumpkin, Sesame, Sunflower | Brazils, Chestnuts, Coconut | Almonds, Hazelnuts | |
| Oils | Corn Oil, Lard, Margarine, Sunflower Oil | Flax Seed Oil, Canola Oil, Olive Oil, | ||||
| Sweeteners and Condiments | Artificial Sweeteners | Brown Sugar, Jam, Ketchup, Mayonnaise, Milk Chocolate, Molasses, Mustard, Vinegar | Processed Honey, White Sugar | Raw Honey, Raw Sugar | Maple Syrup, Rice Syrup | Stevia |
Chart 2a id='anchor3' name='anchor3'>
|
ACID-FORMING FOODS |
ALKALINE-FORMING FOODS |
| HIGH | MEDIUM | LOW | LOW | MEDIUM | HIGH |
| FRUITS |
| cranberries, pomegranates, olives (ripe) | figs, dates, guava, plums, prunes | coconut | apples, apricots, avocado, banana (ripe), blueberries, cherries, grapefruit, grapes, green olives, lemons, oranges, peaches, pears, raisins, | blackberries, nectarines, strawberries, persimmon, rasberries, tangerines, limes, papaya, pineapple, watermelon, cantaloupe, honeydew |
| VEGETABLES |
| fresh corn | tomatoes, swiss chard, green peas, rhubarb, spinach, lima beans, commercial carrots, stringbeans (with formed beans) | snow peas, organic carrots, cucumbers, brussels sprouts, cauliflower, mushrooms | artichokes, eggplant, beets, summer squash, baked potato, zucchini, bell peppers, okra, broccoli, cabbage, stringbeans (without formed beans) | asparagus, onions, celery, kohlrabi, collard greens, parsnips, endive, mustard greens, kale, winter squash, sweet potato, yams |
| MEATS and FISH |
| shrimp, mussels, lobster, steak, bacon | salmon, haddock, duck, tuna, chicken | clams, gelatin |
| DAIRY and EGGS |
| camembert cheese, american cheese, ice cream | cottage cheese, cream cheese, whole eggs | butter, yogurt, curd cheese, egg whites, cream | clarified butter (Ghee) |
| OILS |
| cottonseed | soybean, peanut | sesame, safflower, canola, almond, sunflower | olive, flax, coconut, avocado, cod liver |
| NUTS-SEEDS-LEGUMES-HERBS-SPICES |
| walnuts, hazelnuts, soybeans, white sugar, iodized table salt | peanuts, chickpeas | baked beans, green peas, kidney beans, split peas, white beans, curry powder | almonds, bay leaf, cayenne pepper, sesame seeds, sunflower seeds | black pepper, lentils, cashews, basil, garlic, cilantro, cinnamon, soy sauce | chestnuts, sea salt (organic,kosher, celtic), ginger root, pumpkin seeds, parsley |
| BREADS-GRAINS-DESSERT |
| white flour, bagels, croissants, saltine crackers | whole wheat bread, rye bread, corn tortillas, cornmeal, barley, white rice | brown rice, buckwheat flour, kasha | granola oatmeal (unsweetened), quinoa, wild rice | baked apples (unsweetened) |
| SWEETENERS - VINEGARS |
| red wine vinegar, white vinegar, white sugar, brown sugar, corn syrup | mayonnaise, maple syrup, basalmic vinegar | rice syrup, sucanat | apple cider vinegar, molasses | umeboshi vinegar |
| BEVERAGES |
| pale beer, espresso, soft drinks, soy milk, milkshakes | wine, dark beer, coffee, rice milk | milk, black tea, tomato juice | apple juice, grape juice, orange juice, green tea, herbal tea | grapefruit juice, pineapple juice | mineral water, ginger tea |
High Alkaline Forming Foods (pH 9.0) - Lemons, Watermelon
High Alkaline Forming Foods (pH 8.5) - Agar Agar, cantaloupe, cayenne, dried dates, dried figs, kelp, karengo, kudzu root, limes, mango, melons, papaya, parsley, seedless grapes, watercress, seaweed, asparagus, endive, kiwifruit, passion fruit, pears, pineapple, raisins, umeboshi plum, vegetable juices.
Moderate Alkaline Forming Foods (pH 8.0) - Apples (sweet), Apricots, Alfalfa sprouts, Arrowroot, Avocados, Bananas (ripe), Berries, Carrots, Celery, Currants, Garlic, Gooseberry, Strawberries, Grapefruit, Guavas, Herbs (leafy green), Lettuce (leafy green), Nectarines, Peaches (sweet), Peas (fresh sweet), Persimmons, Turnips, Pumpkin (sweet), Sea salt, Spinach
Less Moderate Alkaline Forming Foods (pH 7.5) - Apples (sour), Bamboo shoots, Raspberries, Sapote, Sweet corn (fresh), Beans (fresh green), Beets, Bell Pepper, Broccoli, Cabbage, Tamari, Vinegar (apple cider), Cauliflower, Carob, Daikon, Ginger (fresh), Kale, Parsnip, Squash, Kohlrabi, Oranges
Lower Alkaline Forming Foods (pH 7.25 to 7.0) - Almonds, Artichokes (Jerusalem), Brussel Sprouts, Cherries, Coconut (fresh), Cucumbers, Eggplant, Honey (raw), Leeks, Mushrooms, Okra, Olives (ripe), Onions, Pickles (homemade), Radishes, Sea Salt, Spices, Tomatoes (sweet), Vinegar (sweet brown rice), Chestnuts (dry, roasted), Egg Yolks (soft cooked), Essene Bread, Goat's Milk and Whey (raw), Mayonnaise (homemade), Olive Oil, Sesame Seeds (whole), Soy Beans (dry), Soy Cheese, Soy Milk, Sprouted Grains, Tofu, Yeast (nutritional flakes)
Neutral Range Forming Foods (pH 7.25 to 6.75) - Artichoke (globe), Maple Syrup, Yogurt, and White Pumpkin Seeds, Butter (fresh, unsalted), Barley-Malt (sweetener-Bronner), Brown Rice Syrup, Brussel Sprouts, Yogurt (plain), Coconut (fresh), Miso, Water Chestnuts Amaranth, Milk, Green Tea, Lima Beans, Taro, Quinoa, Sauerkraut, Soy Products, Sprouted Seeds, Squashes, Sunflower Seeds, Goat's milk and whey (raw), Horseradish, Baked Potato with the skin, Nuts, Millet, Quinoa, Rhubarb, Cream (fresh, raw), Cow's Milk and Whey (raw), Flax Seeds, Tempeh, Plums, Prunes, Spelt, Molasses (unsulphered organic), Soft boiled eggs, Barley malt syrup, Barley, Bran, Cashews, Organic Raw Milk (unpasteurized), Cereals (unrefined with honey-fruit-maple syrup), Cornmeal, Fructose, Honey (pasteurized), Lentils, Macadamias, Maple syrup (unprocessed), Margarine, Oils (except olive), Duck eggs, Quail eggs, Herbal Tea, Honey, Kombucha, Nutmeg, Mustard, Pistachios, Rice or wheat crackers (unrefined), Rye (grain), Rye bread (organic sprouted), Seeds (pumpkin & sunflower), Walnuts, Blueberries, Brazil nuts, Butter (salted), Cheeses (mild & crumbly), Crackers (unrefined rye), Dried beans (mung, adzuki, pinto, kidney, garbanzo), Dry coconut, Egg whites, Goats milk (homogenized), Olives (pickled), Pecans, Brazil Nuts, Brussel Sprouts, Buckwheat, Cashews, Corn, Cottage Cheese
Low Acidic Forming Foods (pH 6.5) - Bananas (green), Buckwheat, Cheeses (sharp), Corn bread, Egg whole (cooked hard), Wheat bread (sprouted organic), Cranberries, Ketchup, Mayonnaise, Oats, Pasta (whole grain), Pastry (w holegrain & honey), Peanuts, Mashed Potatoes (or with no skins), Popcorn (with salt & butter), Rice (basmati), Rice (brown), Soy sauce (commercial), Tapioca
Moderate Acidic Forming Foods (pH 6.0) - Cream of Wheat (unrefined), Fish, Wine, Yogurt (sweetened) Fruit juices with sugar, Maple syrup (processed), Molasses (sulphured), Pickles (commercial), Breads (refined) of corn, oats, rice & rye, Cereals (refined), corn flakes, Shellfish, Wheat germ, Whole Wheat foods
High Acidic Forming Foods (pH 5.5) - Beef, Carbonated soft drinks & fizzy drinks, Cigarettes (tailor made), Flour (white or wheat), Goat, Lamb, White rice, Turkey, Table salt refined & iodized, Pastries & cakes made from white flour, Pork, Sugar (white), White vinegar (processed), Beer, Brown sugar, Chicken, Venison, Chocolate, Coffee, Custard with white sugar, Jams, Jellies, Liquor, Pasta (white), Rabbit, Semolina, Tea black, Wheat bread
Highest Acidic Forming Foods (pH 5.0) - Artificial sweeteners
| ACID FORMING ELEMENTS | ALKALINE FORMING ELEMENTS |
| chlorine, phosphorus, carbon, sulfur, iodine, hydrogen | calcium, sodium, potassium, magnesium, selenium, oxygen |
When discussing the pH of foods it is always good to have a greater understanding of physiology that underlies the theories behind this type of diet.
The acid-base balance of the body is a state of equilibrium between acidity and alkalinity of the body fluids. Most of the metabolic processes that occur in the human body produce acids as their end products. These acids must be balanced (or buffered) so that the body may stay within a physiologically effective range. A somewhat alkaline body fluid is required as a medium for most of our vital cellular activities. Therefore, chemical exchanges of hydrogen ions must continuously take place in order to maintain this state of equilibrium. These hydrogen ion exchanges are partially what control the level of pH. An optimal pH (hydrogen ion concentration) between 7.35 and 7.45 must be maintained, or the enzyme systems and other biochemical and metabolic activities will not function as they should. If the pH drops below 7.30, the potentially serious condition of acidosis exists. If the pH goes above 7.50, the patient is in a state of alkalosis. 1
The terms acidosis and alkalosis are medical definitions that are used to describe a condition that is secondary to some other underlying disease process.
Acidosis is the accumulation of acid and hydrogen ions or the depletion of the alkaline reserve in the blood and body tissues. This results in a decrease in pH levels. Some pathological conditions can result in acidosis. Acidosis usually occurs secondary to some underlying disease process. Two major types of acidosis are distinguished according to their cause. There is metabolic acidosis in which the acid-base status of the body shifts toward the acid side because of loss of base or retention of acids other than carbonic acid. There are many different subtypes of acidosis that fit under the broader category of metabolic acidosis. There is also a form of acidosis called respiratory acidosis. This form is due to excess retention of carbon dioxide in the body. This form is seen in chronic obstructive pulmonary disease and other conditions that interfere with normal lung function.
Alkalosis is also a pathological condition caused by excessive base in the body, including loss of acid without comparable loss of base in the body fluids. Alkalosis is the opposite of acidosis.
These types of acidosis and alkalosis are resultant from disorders that have overcome the natural buffer system of the body. The buffer system is a substance that increases the amount of acid or alkali necessary to produce a certain change in pH level. The bicarbonate buffer system in the blood maintains a balance between bicarbonate and carbon dioxide ions and determines the pH of the blood.
When it comes to the alkaline diet, this same buffer system works in part to maintain the normal pH levels of the body. Whether a diet that is too acid or too alkaline can actually result in true acidosis or alkalosis remains to be seen. A diet that too much one way or the other can shift the pH of the body fluid, but evidence that it can reach the criteria of pathological levels is doubtful.
The pH forming properties of foods comes from how they are metabolized in our bodies. The pH of a food can be completely different when measured before it is eaten as to after it has been digested. These properties have to do with the components of the metabolized food.
An example of this idea would be in relation to some types of fruits. Certain fruits are acidic before they are eaten. Once these types of acidic fruits are digested the acids that they contain are broken down. Once broken down, the remaining nutrients contained in the fruit can effect the pH levels inside the body. The acidic fruits mentioned previously are broken down leaving a high concentration of potassium. Potassium is highly alkaline forming in the body.
On the other hand, vitamin C is acidic and is not broken down during digestion. Vitamin C will make the pH levels more acidic. As stated in an earlier article, one should not avoid all acidic foods simply because they are acidic. Many acidic foods contain valuable nutrients that our body's need. Balance and common sense need to be at play when deciding which foods are best to consume.
Common sense would come into play when it comes to carbon as well. Carbon is an acid forming element. Soft drinks contain carbon dioxide, which is what gives the drink its fizz. Consuming high amounts of acid forming carbon would lower ones pH levels. Soft drinks also contain phosphorus. Phosphorus is also acid forming in the body. Their are endless reasons NOT to consume soft drink, regardless of how acid forming it can be.
As an opposite example regarding the pH before and after consumption of foods, most meats and dairy have an alkaline pH measurement before they are digested. Once digestion takes place the high protein (amino acid) content will actually lower the pH value of the body fluids. Many dairy products are high in calcium and potassium, which has an alkalinizing effect, therefore these types of diary products could raise the pH of the body fluids. Foods containg high amounts of calcium, potassium, magnesium, and zinc are usually alkaline forming in the body. When it comes to supplementing with these minerals, it is important to take forms that ca be absorbed, such as those linked to citrate, picolinate, gluconate, orotate, and other amino acid chelates. Forms to aviod would be those linked to sulfates, carbonates, and oxides. If concerned about which form you are consuming, look the form up to make sure you are actually absorbing what you are consuming.
As one can see, the pH of a food before it is digested is completely irrelevant to what effect it could have on the body's pH balance. Pre-digestion pH is often times very different from post-digestion pH.
The easiest and most typical way to self-monitor the body's pH levels is through saliva and urine pH testing. It is these two methods that closely respresent the pH status of the body. Testing kits for both saliva and urine are available through many sources.
Saliva
When a person is healthy the pH levels of the blood is near 7.4, the pH of the spinal fluid will be near 7.4, and the pH of saliva will be 7.4. This shows that the pH of saliva most closely parallels the values of extracellular fluid.
Urine
The normal pH of urine ranges from 4.6-8.0 in adults and 5-7 in newborn children. The urine pH levels are more tricky than saliva levels because of the changes that occur in the kidneys. The glomerular filtrate of blood (the blood that comes from the body into the kidneys) is usually acidified by the kidneys from a pH of approximately 7.4 to a pH of about 6 once it is excreted as urine.
The kidneys maintain normal body acid-base balance primarily through the reabsorption of sodium and the tubular secretion of hydrogen and ammonium ions. Urine becomes increasingly acidic as the amount of sodium and excess acid retained by the body increases. If the body's levels of acid are high then the kidneys will excrete more acid into the urine. This will result in an acidic urine when tested.
Alkaline urine, usually containing bicarbonate-carbonic acid buffer, is normally excreted when there is an excess of base or alkali in the body.
Secretion of an acid or alkaline urine by the kidneys is one of the most important mechanisms the body uses to maintain a constant body pH. This means that if the kidneys are to hold the blood pH levels at a normal range of 7.4, they must get rid of the excess alkaline.
Since urine pH is not a parallel of extracellular fluid like saliva, one can see how much more complex this regulatory system can be. The pH levels of urine can be reflective of many systemic problems.
For example, A highly acidic urine pH occurs in:
Acidosis, Uncontrolled diabetes, Diarrhea, Starvation and dehydration, Respiratory diseases in which carbon dioxide retention occurs and acidosis develops
A highly alkaline urine occurs in:
Urinary tract obstruction, Pyloric obstruction, Salicylate intoxication (aspirin excess),Renal tubular acidosis, Chronic renal failure, Respiratory diseases that involve hyperventilation (blowing off carbon dioxide and the development of alkalosis) .
Given this information, one can see the importance and benefit of monitoring the body's pH.
References:
1. Dorland's Medical Dictionary for Healthcare Consumers.
Last updated: 6th May 2015 by
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