During the dangerous trend of alkaline diets, we often forget how the human body functions, specifically regarding acid-alkaline balance. We’ve all heard about its importance, pH levels, and alkalizing the body. But why is it more significant than calorie counting? How do we determine if a food item is alkaline or acidic? And what combinations should never be placed on the same plate?
What is Acid-Alkaline Balance?
Acid-alkaline balance refers to the constant ratio, or “equilibrium,” of acids and alkaline substances in the body’s internal environment. When this equilibrium is disrupted, it leads to either increased or decreased acidity. Depending on the imbalance, we may experience heartburn, gastritis, or bloating, risk factors for more severe and unpleasant illnesses.
What is the Body’s Internal Environment? Our stomach has different environments on each “level”:
- The upper level is highly acidic.
- The middle level is less acidic.
- The lower level is alkaline.
To ensure proper body functioning, digestion, and absorption of nutrients, we need acids and alkaline substances in a balanced ratio. Some foods require an alkaline environment for digestion and absorption (e.g., melon), but most require an acidic environment for initial processing.
Why is Acid-Alkaline Balance Important?
Acid-alkaline balance significantly influences metabolism and digestion. Both acids and alkaline substances enter our bodies through food, and alkaline substances neutralize acids. The most important rule is maintaining a proportion of 3 (alkaline foods) to 1 (acidic foods), ensuring the body receives the necessary and beneficial amount of acids.
How Do We Determine if a Food Item is Acidic or Alkaline?
Alkaline foods typically contain metals, a high water content, and low protein. This category includes green foods (rich in chlorophyll), leafy greens, fruits, vegetables, spices, and raw nuts. However, peanuts and chestnuts are exceptions as they are acidic. Alkaline foods are most alkaline when consumed fresh and raw.
Acidic foods contain protein and low water content. Generally, they undergo processing, purification, cooking, and have their fibre removed. This category includes animal protein (including all dairy products), most grains, sugar, bread, legumes, flour (all types), pasta, mushrooms, and roasted nuts. Exceptions include wild rice, green beans, shiitake mushrooms, truffles (alkaline foods), and cereals prepared by “cold methods” (soaked in water instead of boiled). Coffee and alcohol are also considered acidic.
It’s important to note that the pH balance of alkaline foods shifts towards acidity during thermal processing, and the enzymes required for their digestion get destroyed.
2 Key Details About Protein Vegetarians Should Know
Plant-based proteins can be either acidic or alkaline: legumes and roasted nuts are acidic, while spinach, broccoli, asparagus, seaweed, and raw nuts are alkaline.
It’s not recommended to combine different types of protein in one meal, regardless of their acidity, except for combining them with greens. Spinach and broccoli can be combined with legumes, but legumes and nuts should not be combined. Combining plant-based and animal proteins is also not advisable, especially for those with sensitive gastrointestinal tracts. In such cases (even for healthy individuals), waiting for a 5-hour break before the next meal is recommended. Of course, without extremes: if there is one shrimp in a lentil soup – there is nothing to worry about!
Functions of acid:
- Activation of enzymes for protein breakdown.
- Bactericidal function.
Therefore, bacteria will actively multiply without an acidic environment and “acidic” foods, disrupting the body’s functioning and activating various infections. That is why an alkaline diet cannot be considered completely safe: despite acid production in the gastrointestinal tract, we also need it from external sources. Neglecting these considerations can lead to a couple of problems.
Problem #1. Signs of reduced acidity: bloating, disruption of intestinal microflora, flatulence, constipation, bad breath, dry skin.
What to do: Add “acidic” foods to your diet, such as eggs, seafood, cereals, pasta, mushrooms, and roasted nuts.
Problem #2. Signs of increased acidity: digestive disorders, formation of toxins, stomach diseases (ulcers), heartburn, stomach pain.
What to do: If you experience such symptoms, it is better to reduce the amount of thermally processed and protein-rich foods in your diet and seek advice from a doctor.
Five rules for maintaining acid-alkaline balance:
Your meals should always combine acidic and alkaline foods for a balanced diet. The latter should predominate in a ratio of 3:1 (for every 100 grams of animal protein, you should consume approximately 250-300 grams of vegetables). Adding at least 20 grams of greens to each protein intake is important. Avoid combining two “oxidizers” (proteins) in one meal. For example, having fish as the main course is not recommended if you have an egg in your salad.
Start your morning with alkalizing foods (if there are no signs of reduced acidity): green smoothies, fruits, fruit salad, or berries, for example.
Avoid intense hunger and intervals between meals longer than 5-6 hours during the day.
Of course, it is essential to enjoy life and eat with pleasure. But the most important thing is for pleasure not to prevail over health.
