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The basics of alkaline nutrition

by Nikolaus Nature
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What is an alkaline diet?


An alkaline diet involves consuming predominantly alkaline-forming foods. A basic distinction is made between alkaline and acid-forming foods, and the corresponding acid-base balance in the body. The more alkaline the body's acid balance, the better for metabolism and health. The human body is naturally designed for alkaline foods because it can metabolize them much better. Unfortunately, modern diets undermine the alkaline diet plan because, in contrast, convenience foods, fast food, and sugary foods are highly acid-forming.

The goal of the alkaline diet


Modern lifestyles are characterized by stress, lack of time, and pressure to perform. This often leaves little time for healthy eating. People tend to turn to fast food and convenience foods because they need to be quick. However, this habit takes its toll over time in the form of over-acidification of the body and organism. An alkaline diet involves a complete change in eating habits with the goal of restoring the acid-base balance and thus counteracting new over-acidification in the long term.

Acidic and alkaline foods


All foods are divided into acid-forming and alkaline-forming. An alkaline diet consists largely of plant-based foods and is therefore high in fiber, nutrients, and minerals. These form the basis for the organism to function optimally and smoothly. The rule of thumb for an alkaline diet is: the fresher and more unprocessed, the better, and the longer the list of ingredients in a food, the more acid-forming it is. However, there are also acid-forming foods that the body still needs for a balanced acid-base balance, such as pseudo-cereals, nuts, or fish. However, not everything that tastes sour is also acid-forming: lemon, for example, is metabolized alkalinely, even though we perceive its taste as sour.

Dos and don'ts of the alkaline diet


Minerals such as calcium, magnesium, and potassium are the substances responsible for a food's alkaline effect. Acidic foods are metabolized in an acidic way and contain hardly any minerals. Therefore, your diet should consist primarily of fruits and vegetables, dried fruits, potatoes, nuts, seeds, sprouts, and germs. Highly processed foods such as fast food, convenience foods, sweets, pasta, rice, coffee, and alcohol, as well as all foods of animal origin, should play only a minor role in an alkaline diet. Anyone who chooses an alkaline diet also cannot avoid cooking fresh food. This is the only way to have complete control over ensuring that vegetables and salads predominantly end up on your plate.

And what about dairy products?


All dairy products, from milk to cheese to yogurt, are acid-forming and should therefore be kept to a minimum in an alkaline diet. It's better to opt for plant-based alternatives such as soy yogurt, oat, almond, or soy milk. Especially at breakfast, when combined with berries and a small portion of oatmeal, you can make a decisive alkalizing difference.

This is how acidification occurs


The human body has a buffering or deacidification system that neutralizes and excretes these acids. These include organs such as the liver, kidneys, skin, and lungs, which can only neutralize acids with sufficient minerals. If the acid load remains too high over a prolonged period due to an unhealthy diet and there are too few nutrients available, these organs become overloaded and can no longer perform their functions properly – and this can have long-term negative effects on health and well-being. These symptoms are usually nonspecific and not immediately associated with hyperacidity: fatigue, digestive disorders, gastrointestinal problems, skin problems, or depressive moods.

Other acid promoters


However, overacidification in the body is not only caused by an unbalanced diet. There are other factors that can further exacerbate acid-base imbalances in the body, such as medications such as blood pressure lowering drugs or anti-inflammatory drugs. The paradox is that these are often taken to treat diseases that are already caused by overacidification. However, the body's acid status is rarely assessed in such diseases.

How does the alkaline diet work?


Essentially, an alkaline diet follows very simple principles. The more difficult part is usually the transition from your usual eating habits to alkaline foods. Fundamentally, an alkaline diet is based on wholesome, plant-based foods – ideally with as few or, ideally, no animal products at all. If the transition to an alkaline diet is successful, the body, organism, and metabolism can benefit from far-reaching positive changes.

The PRAL value of food


The PRAL value helps determine whether a food has an acidic or alkaline effect or is metabolized. PRAL stands for "potential renal acid load" and indicates the potential acid load per 100 g of a food, i.e. how much strain it puts on the kidneys. This means: the more negative the PRAL value of a food, the more alkaline it is. Foods with a positive sign are metabolized in the body as acidic. The PRAL value is always only an average value that is subject to natural fluctuations. Not every food of a type is always the same - the value can fluctuate depending on the variety, degree of freshness, or method of preparation. Nevertheless, you can use this value as a very good guide - especially if you are new to an alkaline diet.

The 80-20 rule


However, those who choose an alkaline diet don't have to completely avoid acid-forming foods. In fact, there are foods that are metabolized acidically but are still good for the body when consumed in moderation, such as whole grain products and nuts. Here, too, it's all about the right mix. The ideal ratio is said to be 80% alkaline and 20% acid-forming foods to create a long-term alkaline surplus in the body.

5 steps to an alkaline diet


1. Drink enough: Your metabolism can only function optimally with sufficient fluids. Drinking water—perhaps enriched with lemon juice or herbs—or unsweetened tea is best. Depending on the temperature and how much exercise you do, you should aim for between 2 and 3 liters per day.

2. Green and root vegetables: Lettuce, spinach, cucumbers, broccoli, kale, Brussels sprouts – at least half of every meal should consist of vegetables. It doesn't matter how they're prepared: steamed, boiled, or raw – everything is allowed. The vital nutrients and secondary plant substances they contain are extremely valuable for alkalizing the body.

3. Fruits and dried fruits: They have a strong alkalizing effect and are rich in vitamins and antioxidants, which are extremely important for the entire body.

4. Whole grain products: Although most grains are metabolized in an acidic way, whole grain products can still be safely incorporated into your diet – but in moderation. The benefit for the body lies in the wholesome, plant-based sources that contain many nutrients and minerals.

5. Avoid processed and animal products if possible: Both animal and processed convenience foods are highly acid-producing and should be avoided as much as possible. Not only are they strong acid promoters, they also contain high levels of unsaturated fatty acids, which promote silent inflammation in the body.

Base powder & Co.


Alkaline powders and alkaline capsules are becoming increasingly popular, especially in spring, when it comes to fasting. Pharmacies and drugstores now offer a wide range of alkaline products. But what are they all about, and can they influence or even replace an alkaline diet? That would be too simple and too good to be true. Alkaline powders can indeed support an alkaline diet, but they cannot replace it. However, especially when switching to an alkaline diet, they are well suited to more quickly replenish depleted nutrient stores with minerals such as potassium, magnesium, sodium, and calcium. Anyone who chooses an alkaline powder should pay attention to the quality of the product. An important quality feature is if the product is free of fillers.

Can an alkaline diet help you lose weight?


The alkaline diet isn't a diet in the traditional sense. Nevertheless, many people pursue it with the goal of shedding a few pounds. And they usually succeed, because by avoiding unhealthy, processed foods and eating a varied, healthy, and nutrient-rich diet, weight loss is almost automatic.

Can an alkaline diet prevent diseases?


Many acidic metabolic waste products are the result of too much fast food, too many convenience foods, too many additives, and too many animal products. At the same time, far too few fresh ingredients are consumed, which greatly increases the overall acid load. We know that modern diets do more harm than good to our bodies and our health. In fact, an over-acidified organism is suspected of being responsible for many chronic diseases of modern life, such as diabetes, high blood pressure, and cholesterol. The high nutrient density in an alkaline diet automatically strengthens the organism and balances the metabolism. This has far-reaching effects on the immune system and all bodily functions, which can promote health and improve well-being.

Alkaline diet – yes or no?!


An alkaline diet can have major benefits for your metabolism, your body, and your health. While switching to an alkaline diet can be challenging, it's definitely worth it because it provides your body with more nutrients and vital substances. With a few basic rules and a little know-how, changing your eating habits can be made easier. However, you should be patient. Your acid-base balance doesn't become unbalanced overnight. Increased vitality, clearer skin, and improved digestion are quick-acting benefits of the change. And if you want to be on the safe side when it comes to nutrient intake, supplement your daily diet with a high-quality alkaline powder.
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