alkaline diet

Alkaline diet

In a nutshell

The Alkaline diet is based on the premise that the excessive acidity of our blood could be the cause of many ailments (fatigue, osteoporosis, high blood pressure…). It therefore aims to limit acidifying foods and to consume alkalinizing foods regularly.

Weight lossThat’s not the goal
Food ChoicesVery varied
In practice, this meansEasy to follow as long as you have a checklist with food to eat
AttentionNot recommended for children, pregnant and breastfeeding women.

The Alkaline diet: understand everything in 2 minutes

The origins of the Alkaline diet

Therapists Franz Xaver Mayr (1875-1965) and Howard Hay (1866-1940) were among the first to formulate holistic doctrines incorporating the concept of acid-base balance supported by blood pH determination techniques. Over the past three decades, it has been mainly the works of Dr. Catherine Kousmine and Christopher Vasey that have made this concept known.

The main principles of the Alkaline diet

This diet is based on the assumption that a disturbed acid-base balance (chronic low-level acidosis) would lead to fatigue and decreased body activity.

It is recommended by the authors of this diet to measure your own blood pH with urine strips once a day.

In the case of chronic low-level acidosis, this diet recommends:

  • 1. Choose a predominantly alkaline diet.
  • 2. Undertake a lemon cure to alkalinize
  • 3. Oxygenate by regular physical activity
  • 4. Take alkaline citrate supplements: only for people who cannot integrate alkaline foods into their diet

Authorized foods

Generally speaking, the higher the protein content of a food, the more acidifying it will be. However, there is a great controversy around the classification of foods according to their acidifying or alkalizing characteristics. This is why there are several Alkaline classifications. For our part, we have chosen the one of nutritionist Susan Brown, co-author of The Acid-Alkaline Food Guide11. It used the scientific publications of many specialists in the field (Remer, Manz, Frassetto and Jaffe) to make its own classification.

The following is a summary table of the classification recommended by Susan Brown.

Food groupsHighly alkalizingModerately alkalizingSlightly alkalizing
FruitsBlackberry

Strawberry

Raspberry

Cantaloupe

Watermelon

Grapes

Blueberry

Apricot

Apples

Lawyer

Banana

Coconut
VegetablesAsparagus

Celery

Leafy green vegetables

Endive

Curly kale

Sweet potato

Artichoke

Potato potato

Beetroot

Broccoli

Cabbage

Snow peas

Carrot

Cucumber

Brussels sprouts

Cauliflower

Meat, poultry and fish
Dairy products, eggsClarified butter
OilsOlive oil

Of coconut

Of cod liver

Of a lawyer

Nuts, seeds, legumes, spicesChestnut

Ginger

Pumpkin seed

Sea salt

Black pepper

Cashew nuts

Garlic

Cinnamon

Soy sauce

Sunflower, sesame, flax seed

Almond

Macadamia nuts

Bread, cereals, dessertsSugar-free granola

Oatmeal

Apple crisp with oats and raw sugar

Quinoa

Prepared foods or fast food restaurants
BeveragesMineral water

Ginger tea

Grapefruit juice

Pineapple juice

Apple juice

Grape juice

Orange juice

Green tea

Food groupsSlightly acidifyingModerately acidifyingHighly acidifying
FruitsFig

Date

Cranberry

Pomegranate apple

VegetablesTomato

Green peas

Lima Beans

Spinach

Broken pea

Meat, poultry and fishClamSalmon

Rabbit

Chicken

Liver

Bison

Lamb

Shrimps and prawns

Lobster

Bacon

Hamburger

Steak

Sausage

Dairy products, eggsButter

Curd cheese

Cottage cheese

Cream cheese

Egg

Camembert cheese

Cheddar cheese

Yogurt

OilsSesame

Of canola

Of sunflower

Of soya
Nuts, seeds, legumes, spicesBaked beans

Red bean

White bean

Chickpea

GroundnutNuts

Soybean bean

Iodized table salt

White sugar

Bread, cereals, dessertsBrown rice

Brown rice bread

Buckwheat flour

Roasted buckwheat

Whole wheat bread

Whole rye bread

Corn tortillas

Corn semolina

Homemade fruit pie

Ascending

Bagel

White or chocolate cake

Savoury cracker

Commercial Fruit Pie

Prepared foods or fast food restaurantsMayonnaisePopcorn

Ketchup

Mustard

Crunchy

Pizza

Roast Beef Sandwich

Tacos

Chicken croquette

DrinkMilk

Kefir

Black tea

Tomato juice

Wine

Brown beer

Coffee* Coffee

Rice drink

Blond beer

Espresso coffee

Carbonated drink

Soy beverage

Smoothie milk

*Some sources consider coffee to be alkalizing, but despite the fact that it contains some minerals and does not contain protein, it is acidifying. It is a “calcium thief” and therefore a risk factor for osteoporosis.

Food groups mainly alkalineMainly acidic food groups
  • Fruits
  • Vegetables
  • Spices and herbs
  • Almonds and seeds

 

  • Meat and alternatives (except nuts and seeds)
  • Milk and Alternatives
  • Bread and Alternatives
  • Processed products and desserts
  • Beverages containing caffeine
  • Alcohol

 

How the Alkaline diet keeps you in shape

Too much acidifying food (meat, sugar, starchy foods, coffee, alcohol) combined with too little alkalizing food (fruits and vegetables, nuts, shelled fruits and seeds) generates chronic low levels of acidosis. This can lead to problems such as osteoporosis, hypertension, loss of muscle tissue and sleep disturbances, according to proponents of the acid-base balance diet.

By consuming foods that are more alkalinizing or acidifying depending on your general condition, you may improve your well-being by no longer experiencing the symptoms listed above.

To date, no serious scientific study has really supported these hypotheses, so it is by experimenting with the diet that you will be able to define whether it provides you with a better well-being or not.

Typical one-day menu with the Alkaline diet

Breakfast (breakfast)Buckwheat
pancakeRaw
sugarAlmondbutterRaspberriesGreentea 
LunchTomatoes in sesame oil and pumpkin
seedsBrown
riceSalmon ste
wMineral
water
Snack3 figs

 

LunchCauliflower soup
Wholemeal breadButter1egg

The advantages and disadvantages of the Alkaline diet

Advantages

Overall food balance respected

Since all food families are represented in this diet, satiety is generally quite good and allows you to stay in a balanced diet with vegetables, starchy foods and a protein source at every meal.

Easy to follow

Relatively easy to follow if you appreciate fruits, vegetables, nuts, shelled fruits (almonds, cashews, etc.) and seeds very much, because these are the most alkalizing foods.

The challenge, for some at least, will be to reduce coffee, alcohol, chips or soft drinks. These are very acidic drinks and foods. It is important, in the perspective of the Alkaline balance, to limit their consumption to a minimum.

Disadvantages

May interfere with digestion

The introduction of many vegetables and whole starchy foods can disrupt digestion in people who are not used to it. Consider adding these foods gradually to your diet.