The important thing in alkaline nutrition is to achieve a balance in terms of health in the body while losing weight. Yeditepe University Hospitals Nutrition and Diet Specialist Buket Ertaş answered questions about alkaline nutrition.

The basis of alkaline diet is based on keeping the body's acidity ratio in balance. The basis of the diet is to eliminate acidic foods and increase the consumption of foods that make the body alkaline. Some scientific studies have shown that eating foods with alkaline effects on the body is protective against many diseases such as osteoarthritis which is popularly known as calcification and cancer. Although it is a preferred nutrition method to improve health, it is seen that it also contributes to the weight loss process. Red meat, cereals, sugar, and packaged and processed foods are strictly avoided in this type of diet, which focuses on the consumption of vegetables and fruits.

Every food begins to be digested, degraded, and broken down into its basic components after it enters the body. These can also be called metabolic residues in general terms. If the acidity of the metabolic residue is high, the acidity of the food taken is also considered high. At this point, the products formed by the foods recommended to be consumed in the alkaline diet do not disturb the pH balance of the body and are generally alkaline. This also affects the acidity of the body. To give an example, foods that release protein, phosphate, and sulfur as a result of their metabolism are classified as "acid", and those that release calcium, magnesium, and potassium are classified as "alkaline". A food can release both phosphate and magnesium. In this case, it is useful to look at the content distribution and ratios.

Each Part of the Body Has a Different Ph Degree

Not all parts of the body have the same acidity degree. This should not be neglected. There should be no wrong idea that every part of the body should be alkaline. For example, high stomach acid (low pH) is a desirable condition for food digestion and general stomach health. The average pH of a healthy stomach is 2.5-3. However, blood pH is expected to be 7.36-7.44 on average.

Although blood pH is minimally affected by what we eat, there is a structure in the body that maintains the acid-base balance in order to keep it in balance. Thanks to this balance, the pH level of the blood are maintained, while the effect of foods on acidity is most evident in the analysis made on the urine.

Which Foods Have an Alkaline Effect?

Red meat, poultry such as chicken, dairy products, eggs, and alcohol are foods that increase the body's acidity level. Although they are not completely prohibited, they should not be preferred much in this diet.

Fruit, unsweetened fruit juices, vegetables (especially spinach, and potatoes), mineral water, legumes, nuts, and seeds are foods that support the alkaline effect. Focusing on these foods forms the basis of alkaline nutrition.

What are the Acidic Foods to Avoid?

Red meat, poultry, fish, cottage cheese, milk, yogurt, ice cream, eggs, whole grains, alcohol, white flour, lentils, processed and packaged foods.

What Are the Points to Be Considered in Alkaline Nutrition?

Every diet should be personalized. It should be planned in line with the chronic diseases, if any, daily habits, and needs of the person. Eliminating any food from one's life also increases the possibility of experiencing various vitamin and mineral deficiencies. For example, if an individual with iron deficiency anemia eliminates red meat from his/her life, this can trigger iron deficiency. For this reason, it is beneficial to go through the control of a physician and dietitian before radical changes.

Nutrition Plan Suitable for Alkaline Diet

(Amounts vary according to the needs of the person.)

Upon waking up, 1 Glass of Alkaline Water (With Sliced Lemon)

Breakfast

• Oatmeal omelet (gluten-free bread if oats are not added)
• Curd cheese
• Olive or walnut
• Cucumber, greens

Lunch

• Grilled chicken or fish
• Steamed vegetables
• Gluten-free bread or pasta

Intermediate Meal

• Green tea (those with elevated blood pressure should be careful!)
• Fruits + nuts
• Alkaline water

Dinner

• Vegetable meal (without meat)
• Salad with lemon and lots of greens