Some people claim that the alkaline diet can increase the body’s pH to make it less acidic and more alkaline. Supporters argue that this leads to weight loss and helps fight various diseases. While some studies suggest that an alkaline diet may improve kidney health, it does not directly alter blood pH.

The alkaline diet encourages consuming more fruits and vegetables while reducing processed meats and fatty dairy products. This dietary shift can still offer health benefits, even if it doesn’t directly change the pH of the blood. Some research suggests that eating a less acidic diet can improve overall health, even without changing blood pH.

In this article, we will examine the claims surrounding the alkaline diet, whether they are true, and how alkaline foods might improve health. Alkaline water, for example, is one harmless way to try out the alkaline diet.

Is the Alkaline Diet Effective?

It is not possible to change blood pH through diet. The main benefit that many people believe the alkaline diet offers—raising the pH of the blood—is incorrect. The alkaline diet perpetuates the misconception that dietary changes can directly alter blood pH. However, this is not true, and major changes to blood pH can be dangerous.

While it is possible to alter the pH of urine and saliva through diet, blood pH remains constant. The human body is naturally slightly alkaline, with blood pH around 7.4. The stomach is acidic to aid digestion, and the pH of saliva and urine can vary depending on diet, metabolism, and other factors.

Some studies suggest that cancer cells may grow faster in an acidic environment. Based on this, supporters of the alkaline diet argue that a higher blood pH could prevent cancer. However, research on pH and cancer generally involves testing cancer cells in petri dishes, not human bodies.

That said, the foods encouraged by the alkaline diet—such as fruits and vegetables—can help maintain a healthy weight. Maintaining a healthy weight can reduce the risk of conditions like diabetes.

Research on the Alkaline Diet

No research has shown that the alkaline diet can change blood pH. However, some studies suggest that an alkaline diet might improve overall health. Alkaline diets typically reduce the consumption of fatty and processed meats while promoting the intake of fruits and vegetables, which offer multiple health benefits.

Here are some claims made by alkaline diet proponents and how the scientific research supports or contradicts them:

Promoting Weight Loss

Many strategies can aid in weight loss, but it ultimately comes down to consuming fewer calories than the body burns. Low-fat, low-calorie diets can promote weight loss, but only when combined with physical activity and a diverse, healthy diet. The alkaline diet tends to be low in calories, which may contribute to weight loss.

Improving Kidney Health

Raising the pH of urine may improve health for some individuals. A 2017 study found that the typical American diet is highly acidic, which can strain the kidneys. For individuals with kidney disease, a lower-acid diet may help alleviate symptoms or even slow the progression of the disease. However, most people with chronic kidney disease do not need to follow a specific alkaline diet. Instead, reducing protein intake (from sources like milk, meat, and cheese) may help.

Preventing Cancer

Some proponents claim that the alkaline diet can reverse cancer or complement chemotherapy. While there is evidence that reducing meat intake and increasing consumption of fruits, vegetables, and whole grains can lower the risk of cancer, there is no significant evidence to suggest that the alkaline diet directly impacts cancer prevention.

A 2010 study examining European data on cancer and nutrition found that consuming vitamin C, vitamin A, fiber, and following a Mediterranean diet could lower cancer risk. The American Cancer Society (ACS) recommends a diet similar to the alkaline diet, though it does not advocate for the diet as a whole. Instead, they recommend avoiding processed foods, sugary drinks, and high-fat foods while emphasizing the consumption of fruits, vegetables, and whole grains.

Treating or Preventing Heart Disease

In the U.S., heart disease is the leading cause of death, and lifestyle factors such as poor nutrition and low activity levels are major contributors. While there is preliminary and inconclusive research suggesting that an alkaline diet may increase growth hormone levels, the diet is low in fat and calories, which can help reduce the risk of heart disease and promote a healthy body weight.

Improving Growth Hormone Levels

Higher levels of growth hormone could benefit overall health, including better brain function, memory, and cognition. Some evidence suggests that growth hormone levels can improve quality of life. However, the link between the alkaline diet and increased growth hormone levels is weak.

Some studies have shown that changing an overly acidic environment through specific supplements, like bicarbonate, can raise alkalinity, but this does not necessarily mean that the alkaline diet offers the same benefits.

Alleviating Back Pain

There is limited, reliable research suggesting that a diet supplemented with alkaline minerals might help alleviate back pain. However, this research does not directly test the benefits of the alkaline diet, so it is unclear whether alkaline foods can help with chronic pain.

Preventing Osteoporosis

Osteoporosis, which increases the risk of bone fractures, especially in older individuals and women, is a significant concern. Some proponents of the alkaline diet claim that it reduces the amount of calcium lost in urine, thereby lowering the risk of osteoporosis. However, there is no scientific evidence to support this claim.

That said, consuming more fruits and vegetables—common in alkaline diets—can improve bone health. Alkaline diets are also low in protein, which supports the health of both bones and muscles. However, it is unlikely that the alkaline diet can prevent osteoporosis on its own. In fact, low-protein alkaline diets might increase the risk of osteoporosis. A better approach would be to consume a balanced diet rich in protein, fruits, vegetables, and healthy fats.

Promoting Healthy Muscles

As people age, they tend to lose muscle mass, which increases the risk of falls, fractures, and chronic pain. A 2013 study found preliminary evidence suggesting that the alkaline diet might help improve muscle health. Researchers followed 26,689 women in a long-term study and found that those who followed a more alkaline diet showed a small but significant increase in muscle mass.

Conclusion

A balanced diet with a variety of healthy foods is the best choice for overall well-being. The alkaline diet, which is very low in protein, may help with weight loss but could also increase the risk of other problems, such as muscle and bone weakness. People who want to try the alkaline diet should ensure they consume enough protein to meet their needs.

Although the alkaline diet does not change blood pH, it can encourage the consumption of a variety of healthy foods, potentially improving overall health. If you have serious medical conditions or a history of nutritional issues, consult a doctor before trying this diet.

Alkaline Water: A Healthier Way to Try the Alkaline Diet

Alkaline water is one safe and easy way to incorporate alkaline principles into your routine. It is important to remember that while water is beneficial, diet and overall nutrition should be the focus for long-term health improvements. Consider investing in high-quality alkaline water, such as Luxab Alkaline Water, to complement a well-balanced diet and improve hydration.