Alkaline diet

What Dr. Melinda Ratini Says:

Does It Work?

Maybe, but not for the reasons it claims.

First, a little chemistry: A pH level measures how acid or alkaline something is. A pH of 0 is totally acidic, while a pH of 14 is completely alkaline. A pH of 7 is neutral. Those levels vary throughout your body. Your blood is slightly alkaline, with a pH between 7.35 and 7.45. Your stomach is very acidic, with a pH of 3.5 or below, so it can break down food. And your urine changes, depending on what you eat -- that's how your body keeps the level in your blood steady.

The alkaline diet claims to help your body maintain its blood pH level. In fact, nothing you eat is going to substantially change the pH of your blood. Your body works to keep that level constant.

But the foods you're supposed to eat on the alkaline diet are good for you and will support a healthy weight loss: lots of fruits and vegetables, and lots of water. Avoiding sugar, alcohol, and processed foods is healthy weight-loss advice, too.

As to the other health claims, there's some early evidence that a diet low in acid-producing foods like animal protein (such as meat and cheese) and bread and high in fruits and veggies could help prevent kidney stones, keep bones and muscles strong, improve heart health and brain function, reduce low back pain, and lower risk for type 2 diabetes. But researchers aren't sure of some of these claims yet.

People who believe in the alkaline diet say that though acid-producing foods shift our pH balance for only a little while, if you keep shifting your blood pH over and over, you can cause long-lasting acidity.

Is It Good for Certain Conditions?’

Following an alkaline diet means choosing fruits and vegetables over higher-calorie, higher-fat choices. You will also shun prepared foods, which often have a lot of sodium.

That’s great news for heart health because these steps help lower blood pressure and cholesterol, which are big risk factors for heart disease.

Getting to a healthy weight is also important in preventing and treating diabetes and osteoarthritis.

Some studies have found that an alkaline environment may make certain chemotherapy drugs more effective or less toxic. But it has not been shown that an alkaline diet can do this or help prevent cancer. If you have cancer, talk to your doctor or dietitian about your nutritional needs before starting any type of diet.

The Final Word

The emphasis on fruits and vegetables that is at the core of alkaline diets offers the promise of healthy weight loss. No special gear or supplementsare required.

You’ll have the best success with it if you like to choose and experiment with new foods and love to cook.

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