Supporters of the alkaline diet claim it can make your body less acidic, resulting in:
- Better weight management
- More energy
- A lower risk of conditions such as cancer and osteoporosis
However, the reality is that our bodies are naturally acidic and alkaline in certain parts, and for good reason. Even if it were possible to change that, it wouldn’t be healthy.
According to Whitney Linsenmeyer, PhD, RD and spokesperson for the Academy of Nutrition and Dietetics, “Current science does not support any proven benefits of following an alkaline diet.”
Dr. Linsenmeyer goes on to explain: “Different compartments of the body have natural differences in acidity. For example, the stomach is very acidic due to the presence of hydrochloric acid, whereas the blood is slightly basic.”
She adds: “The body is busy at work regulating the pH of different parts of the body and really doesn’t need our help in doing so by eating or avoiding specific foods.”
Richard, too, says, “The human body tightly regulates blood pH (around 7.35–7.45) via the lungs, kidneys, and buffering systems. Diet has minimal impact on blood pH under normal health conditions.”
Richard points out that an alkaline diet may have benefits, but not related to your body’s acid-alkali balance.
“Diets touted as ‘alkaline’ typically emphasize fruits, vegetables, legumes, and minimize processed meats and refined foods,” she explains. “That pattern often supports health with observed benefits such as lower blood pressure, improved kidney markers, and better weight outcomes, but not from ‘alkalizing’ the body.”
Linsenmeyer agrees that the alkaline diet generally promotes nutrient-dense foods, such as whole grains, legumes, nuts, and seeds, but also notes, “It unnecessarily limits other important foods, such as dairy and eggs.”
In Richard’s opinion, it’s more important to focus on whole, minimally processed foods rather than whether a food is labeled acid or alkaline.
“The real return comes from dietary quality, balanced patterns, meeting nutrient needs, and sustainable behavior for your individual needs,” Richard adds.
Acidity may matter if you have chronic kidney disease or other health conditions. In this case, you may need to consider how certain foods affect your PRAL score.
However, following an alkaline diet will not resolve these health conditions. Instead, as Richard notes, you’ll need medical nutrition therapy (MNT) with a registered dietitian nutritionist (RDN) to address your individual needs, such as your potassium or glycemic load.
Read the full article here
