Everything we eat affects us metabolism basic, acid or neutral. Therefore, in alkaline nutrition, foods are not judged on whether they consist primarily of carbohydrates, fats, or protein, but rather on whether form more bases or more acids in the body.
It all started in Sweden: at the beginning of the 20th century, the Swedish chemist Carl Gustav Ragnar Berg with the way in which the composition of alkaline, acidifying or neutral foods on the menu affects the body. After extensive research, he came to the conclusion that nutrients can only be used optimally if alkaline predominates. Therefore, his recommendation: eat five times more acidic foods. Several studies on alkaline nutrition in recent years agree with Berg: a low-acid diet can act as a health booster.
What are acidic or alkaline foods?
The division into acidic and basic foods is based on the fact that acids or bases are produced during the biochemical process of metabolism. Acids are chemical compounds that contain hydrogen and bases are their counterparts. Any food that has a high number of essential It contains minerals (potassium, magnesium, sodium and calcium) and few proteins, it has an alkaline effect. Broadly speaking, these are fruits, vegetables, herbs and seeds.
acidic foods above all they have a high protein content, which enhances the formation of acid in the metabolism. Those are mostly Meat, dairy products, pastries. If you eat too many acidifying foods, resulting in an overly acidic stomach, you will usually notice it very quickly: heartburn, acid regurgitation or even stomach pain will often appear. However, the acid formation does not necessarily taste sour. Lemons, for example, are among the alkaline foods.
What are the benefits of the alkaline diet
For a functional metabolism in the body, the pH value in the blood should be between 7.35 and 7.44, which is a slightly alkaline range. However, the diet has little effect on blood acidity. Because the lungs, kidneys, and bicarbonate level in the blood serve as a buffer system, so the pH value in the body does not change or barely changes, even if you eat a lot of acid-forming foods. However, scientists see a Advantage in acid-base balance – not in terms of blood values, but for example in diseases such as kidney stones, For him gut health (an alkaline diet is said to have a positive effect on the gut microbiome) or with cardiovascular diseases.
the body measures one excess acidsreact as the first step Kidneys with increased acid excretion in the urine The kidneys keep the bases in the body, returning them from the urine to the blood. As chemical opponents, acids and bases neutralize each other. Acids are also excreted through respiration. Basically, many scientists are of the opinion that a very acidic diet can have a negative effect on the body in the long term. the kidney due to excretion of large amounts of acid stressedmore ammonia is released and, as a result, more cortisol, the stress hormone. elevated cortisol levels According to research, they can in turn promote diseases such as osteoporosis, high blood pressure or stomach ulcers.
A predominantly alkaline diet should keep the acid-base balance in the body stable, or restore it if it is fundamentally “over-acid.” Many medical professionals are convinced that a healthy diet with plenty of fresh fruit, vegetables, and plenty of fluids can go a long way toward this healthy balance. Movement in fresh air, which stimulates circulation, also supports the body in its task of excreting acids from the tissues.
The alkaline nutrition followers formula is: 80 percent of the food what should you eat base former be. In this way, the body can protect itself from inflammation triggers, maintain a good intestinal flora, regulate the hormonal system and soothe the organs.
What are the disadvantages of an alkaline diet?
The alkaline diet itself has no significant drawbacks. As with any other diet, it is important to ensure a balance of nutrients. However, much research remains to be done in this area, and many scientists disagree about how crucial acid-base balance really is for certain diseases. For example, positive health The effect of base powders and cures has not yet been scientifically investigated. in independent human studies tried.
healthy people – no special pre-existing conditions do not fear excessive acidification (acidosis) through diet. A latent hyperacidity (a slight change in the pH value of the blood within the normal range) according to Martin Smollich of the Institute of Nutritional Medicine in
The Schleswig-Holstein University Hospital in Lübeck is difficult to prove, as he said in an interview with “Zeit” (2021). The body would immediately compensate for the excess acid. In contrast, latent hyperacidity cannot be refuted simply because it cannot be measured. In turn, companies that sell foundation powder would benefit from this. Very few people would suffer from real acidosis, explains metabolism researcher Stefan Kabisch from Charité Berlin to the “Zeit”. This is usually a sign of a serious illness that needs to be treated in an intensive care unit.
Both experts are fundamentally positive about alkaline nutrition: Den health promoting effect However, they attribute less to the bases that are formed: foods that seem alkaline, such as vegetables or fruits, are simply healthier in principle, because they are rich in fiber, minerals and vitamins.
The Cookbook “Quick and Easy Alkaline Cooking!” can be purchased here.*
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What foods are base-forming/acid-forming? especially strong alkaline foods
|are carrots, spinach, celery, salad greens (for example, arugula), green beans, cauliflower, kale, peas, tomatoes, cucumbers, beets, navy beans, and bananas. Most types of fruit have a weak to medium alkaline effect. Vegetable oils and fats are among the neutral foods.||basic fruit||basic vegetables|
|grain and seeds||pineapple||artichokes|
|spelled, rye, barley, corn||apples||eggplants|
|Bulgur, couscous, porridge||apricots||lettuce|
|Quinoa, amaranth, buckwheat||bananas||cauliflower|
|Lentils, Beans, Soybeans, Chickpeas, Peas||pears||Beans|
|Sesame, flaxseed, pumpkin seeds, poppy seeds, hemp||dates (fresh)|
|sweet potato||dried fruit|
|plums||herbs, sprouts, mushrooms|
|alkaline drinks||oyster mushrooms|
|Apple cider vinegar||Fenugreek|
|Dairy and sugar free fruit smoothies||broccoli sprouts|
|Sugar-free vegetable juices||mushrooms|
|sugar-free herbs and fruits||chilies|
vanilla Processed products and fast food are generally among theacidic foods
. The following foods are also acidifying: dairy products, white flour products (including pasta and cereals), gluten-containing foods (such as vegetarian meat substitutes), soy products, coffee, alcohol, and any type of beverage with caffeine. examples
- for acid-forming foods:
- Alcohol, soft drinks, sodas, caffeine
- hydrogenated fats (margarine, fat spreads)
- prepared dishes, sauces, etc.
- meat and meat products
- Cereal products made from white flour
- fish and shellfish
milk and milk products
How does alkaline fasting work?
If you feel like you’ve eaten too many unhealthy foods and need to cleanse your overly acidic body, you can safely schedule a few days of alkaline fasting for up to a week. The best way to prepare for this is to clean out your refrigerator and pantry of acid-forming foods.
- If you want to reduce excess acid, the following tips will help:
- Eat vegetable soup made from pureed vegetables at night, not with dairy products, but with healthy oils of your choice.
- use fresh herbs
- Use pureed walnuts for sauces or as a salad dressing
Experts recommend dedicating one day a week to a pure alkaline diet: it could be about a liter of alkaline soup (based on celery, leeks, carrots, rutabaga and parsley, for example). A alkaline fasting plan
could look like this: Breakfast:
Fruits, nuts, smoothies or juices Having lunch:
colorful salad, seedlings or stir-fried vegetables Dinner:
steamed vegetables or vegetable soup