Acidic and Alkaline Foods: Should We Really Care?

What Are "Acidic" and "Alkaline" Foods? Should We Care?

Have you ever heard that "making your body alkaline makes you healthier"? The classification of acidic and alkaline foods is not based on the taste or appearance of the food itself, but on the pH of the ash left after burning it (so-called acidic ash or alkaline ash). This originally stems from the acid-ash hypothesis proposed in 1912, and it is still deeply believed by some today. When we actually reviewed our own eating habits, we did often feel better on a vegetable-centric diet, but we felt this couldn't be explained simply by it being "alkaline."

Classification and Typical Examples of Acidic and Alkaline Foods

How the Classification Works

This classification is based on the pH when the ash left after burning food is dissolved in water. In other words, it is a simplified indicator that assumes "what kind of metabolites remain after eating." Actual digestion and metabolism are much more complex.

Typical Foods

Generally, meat, fish, dairy products, and some grains are considered "acidic foods," while vegetables, fruits, and legumes are considered "alkaline foods." Coffee and nuts are often considered to lean towards acidic. However, even among fruits, there are differences depending on the type.

Blood pH and Acidosis: Does Diet Change It?

Blood pH is Strictly Maintained

Human blood pH is maintained within a narrow range of about 7.36 to 7.44, primarily regulated by the lungs (respiration) and kidneys (excretion of acids and bases). Professional organizations like the NHS and MedlinePlus, as well as clinical studies, have shown no evidence that a normal diet changes blood pH.

Beware of Confusion with Acidosis

Acidosis is a pathological condition where the blood becomes abnormally acidic, caused by kidney failure, severe respiratory disorders, diabetic ketoacidosis, and the like. It is extremely rare for a healthy person to develop acidosis solely from their diet, and the misconception that acidic foods equal acidosis should be avoided.

Urine pH and Health Risks: Areas Affected by Diet

Urine pH is Prone to Change

Urine pH changes relatively easily depending on your diet, leaning acidic below 5.0 and alkaline near 8.0. A continuously acidic diet increases the risk of uric acid stones (urate stones), while an extremely alkaline diet may increase the risk of calcium phosphate stones and urinary tract infections. Water intake and the amount of protein and salt also have an impact.

Practical Examples and Precautions

When we increased leafy greens and fruits in our diet and measured our urine pH, it certainly fluctuated within a few days, but our physical condition and fatigue levels did not change dramatically. Using urine pH as an indicator can be a helpful guide, but if you have a chronic imbalance or pre-existing conditions, it is important to seek the advice of a specialist.

Practical Advice: What Should We Base Our Food Choices On?

• First, nutritional balance: The foundation is to consume protein, fat, carbohydrates, vitamins, and minerals without bias.
• Increase vegetables and fruits: This naturally increases "alkaline foods," but it is beneficial for health from the perspective of consuming more dietary fiber and vitamins.
• Avoid extreme imbalances: Extreme alkaline or acidic diets can lead to nutritional deficiencies and other risks.
• Consult a professional if you have a pre-existing condition: If you have kidney disease or metabolic disorders, guidance from a doctor or registered dietitian is necessary.
• If you self-check your urine pH, keep it to just observing changes and do not use it for self-diagnosis.

Summary

The concept of acidic and alkaline foods offers an interesting perspective, but basically, you cannot significantly change your blood pH through diet alone. Urine pH does change with diet, and long-term, extreme imbalances can affect the risk of urinary stones and infections, so aiming for a balanced diet and proper hydration is realistic and effective. In our own trials, we felt that rather than our health improving because we switched to an "alkaline-leaning diet," the act of eating more vegetables and fruits itself had a positive impact. Individual responses are necessary depending on your physical condition and pre-existing conditions, so if you are concerned, please consult a doctor or dietitian.

Disclaimer: The information in this article is for general informational purposes only and does not constitute medical advice. Please consult a qualified healthcare professional before making any health-related decisions.