6 Myths about the alkaline diet

6 myths about the alkaline diet Can food affect the pH of the blood?

In recent years, a diet called alkaline diet

has become popular. Unfortunately, there are still a few misconceptions surrounding it that can mislead many. And while the diet could have its advantages under certain conditions, it is good to first debunk the myths and focus on each of them in more detail.

This type of diet is spread mostly by proponents of alternative medicine, claiming that it can cure or prevent cancer, heart and other diseases. Some sources go a long way in mentioning that the pH of food can affect the pH of the blood. The alkaline diet excludes foods such as meat, dairy products, fish, eggs, cereals (acidic foods) and emphasizes the consumption of vegetables and low-sugar fruits (alkaline foods).

Her theory is that acidic foods lead to bone weakness, increasing the risk of osteoporosis, and alkaline foods do the opposite – reducing it. There is also speculation that acidic foods lead to loss of muscle mass and therefore it is good to eat alkaline. It is not uncommon to claim that with this diet you can not only lose weight, but you can get rid of excess weight forever.

Basic misconceptions related to diet Myth 1: An alkaline diet affects the pH of the blood

It is true that foods leave alkaline or acidic residues in the body after they are metabolized and used for energy. Whether the residue is acidic or alkaline depends on whether it contains acid-forming ingredients such as phosphate and sulfur or alkaline substances such as calcium, magnesium and potassium. It is also true that the pH of urine is influenced by the foods a person consumes – a statement common in alkaline diet information. For example, if we compare a person who ate mainly vegetables during the day with another who focused on meat and eggs, the urine of the former will show more alkaline pH levels. This is easily measurable by paper test strips.

Unfortunately, the pH of urine is not a good indicator of the overall health of the individual, as well as the pH values ​​in various organs and systems. As for the pH levels of the blood, the type of food consumed does not matter. The body is a complex system that seeks to maintain internal homeostasis. The normal pH of the blood is slightly alkaline – 7.35-7.45 and very slight deviations can cause a detrimental effect. At a pH value of 7.1 coma occurs, and at a pH of 6.8 – death. And with that in mind, we should be happy that the food we eat does not affect these values.

It should be noted that very high doses of sodium bicarbonate (NaHCO3) may temporarily raise the minimum pH of the blood (7.49), but they will inevitably cause unpleasant symptoms in the digestive tract. Cases of more acidic pH of the blood are also possible, but they are acidosis caused by pathological conditions.

Myth 2: Acidic foods lead to osteoporosis

The next big misconception has to do with the type of food you eat and your bone health. Proponents of the diet claim that the more acidic foods are consumed, the worse it is for the bones, as the body uses bone minerals to neutralize the acidity of the foods eaten to maintain a constant blood pH level. This is incorrect because the kidneys play a role in maintaining the pH values ​​of the blood and the bones and their health are not involved in this process. These compensatory mechanisms are mentioned in the article Alkaline-acid balance.

An alkaline diet excludes or consumes small amounts of acidic foods, and in fact many of them are the main sources of protein. There is a link between higher protein intake and better bone health. In particular, animal protein, which is also the most acid-forming food, has been linked to improved bone health. Low protein intake can reduce calcium absorption from food and this can affect bone density, and the possibility of not getting enough protein through an alkaline diet is high.

Myth 3: Acidic foods lead to loss of muscle mass

I admit that I was quite surprised when I found out about this belief, but it really exists. This myth has been debunked in more detail by Chris Kresser. He mentions 2 studies supporting the theory, in which scientists hypothesize that in order to remove excess acidity and maintain homeostasis, the kidneys must literally steal amino acids from muscle tissue. Their misconception stems from the fact that higher acidity increases nitrogen levels in the urine, leading to the belief that diets with more acidic foods lead to nitrogen loss, and in fact some studies neglect to measure nitrogen balance.

Kresser debunked the myth by sharing a study showing that a diet with a higher acidity even improves nitrogen balance (9), and noted that proponents of the myth do not consider that protein, although acid-forming, actually increases the body’s ability to releases acids (10). Proponents of the myth support their thesis with a study that says that an alkaline diet increases lean muscle mass, but it does not even measure the total acid load of the diet. Instead, potassium intake is taken as an approximate measure and it is simply assumed that the observed improvements in muscle mass are a consequence of a more alkaline diet. And such proof cannot be convincing.

However, there is a specific group of people in whom increased potassium intake through food (fruits and vegetables) can help maintain muscle mass. These are older men and women, as well as conditions such as chronic renal failure, leading to chronic metabolic acidosis and skeletal muscle destruction. However, this does not support the claim that acidic foods lead to loss of muscle mass.

Myth 4: An alkaline diet cures cancer

One of the strongest arguments of the supporters of the alkaline diet is that it can cure cancer. Proponents of the regimen claim that because cancer develops only in an acidic environment, and an alkaline diet prevents cancer cells from growing and eliminates existing ones. This theory is incorrect for a number of reasons, and we will again present the evidence provided by Chris Kresser to debunk the myth. Such hypotheses are based on the belief that food is able to change the pH of blood and intracellular fluid, and as already mentioned, this is not possible.

Another issue is that cancer is able to develop in an alkaline environment. The normal pH of the blood is 7.4, slightly alkaline, and in most experiments with cancer cells, they are grown in an environment with just such a pH (. It is true that cancer cells tend to grow better in an acidic environment, but in this case the reason is different – once the tumor develops, it creates its own acidic environment and the patient’s blood pH does not determine the pH of the cancer. That is, cancer causes an acidic environment, not the other way around.

Myth 5: Alkaline diet leads to permanent removal of excess weight

One of the biggest misconceptions in the field is that diet X will lead to permanent and magical weight loss. Yes, for some people, an alkaline diet can have the effect of reducing weight, but that doesn’t mean it will work the same way for everyone. There is no such thing as “permanent weight loss” – at any time a person can gain weight if he creates the necessary conditions for it, no matter what diet he follows.

Most people feel better from an alkaline diet because they reduce processed foods, sugar, bread and increase vegetables. This leads to lower caloric intake than usual, and hence to weight loss. However, this does not mean that an alkaline diet can not gain weight, on the contrary – if a person absorbs more calories than consumed, he will gain weight, although his choice of products is from those considered alkaline foods.

Myth 6: complete alkalization with an alkaline diet

I have met circulating comments on the Internet that the alkaline diet achieves alkaline pH throughout the body. However, the truth is different – different organs and systems in our body have different pH levels, some of which are and must be acidic to function properly and optimally. For example, the most acidic is the environment of the stomach (pH from 1.35 to 3.5) to aid digestion and to provide protection from unwanted microbes that could harm us.

Our skin is also acidic – its pH varies from 4 to 6.5 to provide a protective barrier against the development of microbes. The outermost layer has a pH of 4. As mentioned, the pH of urine varies from acidic to alkaline depending on the need to balance the internal environment as well as the foods and fluids consumed. The acidity excreted in the urine can be determined by the formula described by Remer (sulfate + chloride + 1.8 X phosphate + organic acids) – (sodium + potassium + 2 X calcium + 2 X magnesium) mEq, but the determination of low urine pH cannot be used as an indicator of the risk of bone fractures or talk about loss of bone mineral density

Can the benefits of an alkaline diet be derived at all? After debunking so many myths, some people will probably wonder if there is any point in any benefit from following an alkaline diet. In fact, there is, but it was important to note what this diet can and cannot really do, so as not to speculate on abilities and mislead people, especially those in need of specific treatment.

As the main alkaline foods are vegetables, adding them to the diet is welcome, especially when this diet is rich in low-nutrient products. In a healthy person, it is good to have both alkaline and acidic foods in his menu, but to monitor the ratio between them – alkaline to occupy up to 70% (ie a larger share), and the rest is determined for acidic. More on this topic we focused on in the article color your diet, which I recommend you read if you need ideas for adding more vegetables.

If a person suffers from kidney failure or similar conditions affecting kidney function, then things become more specific and their treatment could involve manipulating the pH of the urine, which we have already said is influenced by the type of food consumed.

In conclusion

The basic idea of ​​an alkaline diet – to add more vegetables and some fruits – is a good idea, especially for people whose diets are (almost) missing. But in a healthy person, nutrition should not be occupied solely by alkaline foods, and it is important to provide the necessary adequate amount of protein. And the sources of protein, as we already know, are acid-forming foods. Also, from what has been said so far, we can take as a note the conclusion that certain foods and diets should not be attributed miraculous properties and declared as a “cure for incurable diseases.”

Sources used : 

  1. Potential renal acid load of foods and its influence on urine pH, Remer T Manz F, J Am Diet Assoc 1995
  2. The Question of Acid and Alkali Forming Foods, James A. Tobey, Dr.P.H.,F.A.P.H.A.
  3. Effect of sodium bicarbonate on [HCO3-], pH and gastrointestinal symptoms. Carr AJ, Slater GJ, Gore CJ, Dawson B, Burke LM
  4. The kidney and acid-base regulation, Bruce M. Koeppen
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