Alkaline Diet Book Review: Does This Controversial Diet Hold Weight?

The Alkaline Diet Book: A Comprehensive Guide

The alkaline diet has surged in popularity in recent years as devotees claim it can help fight disease, boost energy, and transform health. This controversial eating plan focuses on consuming foods thought to influence acid-base balance in the body.

Advocates of the alkaline diet believe that eating acid-forming foods like meat, dairy, grains, sugar, and processed fare disrupts the body's optimal pH. In contrast, plant-based alkaline foods are thought to promote pH balance. But does the science actually support these assertions?

As with any diet trend, it is wise to look beyond hype and scrutinize facts. This guide provides an in-depth review of the alkaline diet, its proposed benefits, supporting research, potential risks, and more to help you make an informed decision.

Origins of the Alkaline Diet

The alkaline diet dates back to the late 19th century when scientists first discovered that foods can influence the acid-base environment of the body. In the early 1900s, studies suggested that acidosis from diet could promote disease.

More recently in the 1990s, naturopath Robert Young hypothesized that alkaline diets could thwart diseases like cancer and osteoporosis. Celebrities like Victoria Beckham, Jennifer Aniston, and Kirsten Dunst boosted the diet's popularity in the early 2000s.

Today, alkaline diet cookbooks, recipes, supplements, and test kits abound. However, there is debate on whether this diet actually impacts health as claimed.

Alkaline Diet Premise

The alkaline diet is based on the premise that the foods you eat can alter your body's pH balance and that maintaining an optimal pH fosters good health. Advocates believe the standard Western diet creates a state of acidosis from excess acid-forming foods, thereby increasing disease risk.

Followers aim to alkalize the body by restricting acid-forming foods and loading up on alkaline-rich choices to attain a pH balance between 7.35-7.45. Anything below or above this range is considered acidic or alkaline, respectively.

By shifting intake towards alkaline foods like fruits, veggies, nuts, legumes, and plant-based proteins, devotees believe this diet protects bone health, reduces inflammation, boosts immunity, increases energy, and prevents conditions like osteoporosis, cancer, and heart disease.

Alkaline vs Acidic Foods

Determining a food's acid or alkaline-forming potential is based on the residue left after digestion rather than its taste. Contrary to what the diet's name implies, acidic foods like lemons can actually alkalize the body.

Alkaline foods include:

• Fruits like bananas, berries, citrus, melons, olives
• Vegetables especially leafy greens, potatoes, asparagus, etc.
• Soy products, nuts, seeds
• Herbal teas, lemon water, vegetable juices
• Alkaline water
• Spices like turmeric, cinnamon, ginger

Acidic foods include:

• Meat, poultry, fish, eggs
• Dairy like milk, cheese, butter
• Grains especially refined grains
• Legumes like beans, lentils, peas
• Sugar, soda, alcohol, coffee
• Packaged and processed food
• Artificial sweeteners

Guidelines of the Diet

There are no universal alkaline diet rules, but guidance generally focuses on:

• Eating mostly alkaline foods to balance pH
• Restricting acid-forming meat, dairy, sugar, alcohol, caffeine
• Limiting processed foods, refined carbs, unhealthy fats
• Staying well hydrated with alkaline water and herbal tea
• Choosing organic, non-GMO whole foods whenever possible

More extreme versions advocate getting 80% of calories from alkaline sources. Ph-testing urine and saliva to monitor results is also suggested. However, there are safer, more effective ways to reach an optimal pH balance.

Proposed Benefits of the Alkaline Diet

Proponents link the alkaline diet to a range of health perks. However, legitimate research on humans is scarce, and many supposed benefits lack solid scientific evidence.

Potential benefits are said to include:

• Stronger bones - By counteracting acidosis, the diet may protect bone mass.
• Reduced cancer risk - Cancer cells reportedly thrive in acidic environments.
• Lower cardiovascular risk - Alkalizing foods may improve heart health markers.
• Slower aging - Acidosis supposedly accelerates aging while alkaline balance prevents it.
• Boosted immunity - Alkalinity may better equip the body to fight disease.
• Increased energy - Some acidic foods are thought to deplete energy.
• Healthy weight - Alkaline diets emphasize fruits, vegetables, and whole grains.

However, major health organizations caution that evidence supporting these benefits is weak. Much more research is needed to substantiate any links between alkalinity and reduced disease risk in humans.

What Does the Research Say?

Most data on the alkaline diet comes from animal studies, lab tests, and theories - not gold standard human trials. Some proponents cite research on alkaline minerals and health, but these studies did not actually test diet effects.

Here is a look at what current findings do and do not tell us:

• There are no quality human trials affirming the diet protects bones, prevents cancer or heart disease, reduces mortality, or boosts immunity.
• Lab research shows cancer cells thrive in acidic environments, but human studies are needed.
• Many studies link fruit and vegetable intake to lower disease risk, but this does not prove alkalinity is the reason.
• Diets rich in potassium salts appear protective for bones, but alkaline balance was not examined.
• The science around pH ranges and disease risk in humans remains unclear and speculative.

Overall, many assumptions about alkaline diets and health lack direct clinical evidence. Before the purported benefits are accepted, large randomized controlled trials in people are needed.

Potential Concerns and Risks

Alongside unproven benefits, this diet also carries some possible downsides:

• Nutrient deficiencies - Strict avoidance of nutrient-rich acidic foods may lead to deficiencies over time.
• Disordered eating - Fixation on food categories may promote unhealthy behaviors.
• Weight loss stall - As initial water weight drops, the diet's restrictive nature may frustrate weight goals.
• Reduced muscle mass - Lower protein intake can result in loss of metabolism-boosting muscle.

There are also concerns over the accuracy of home pH testing. Urine and saliva pH naturally fluctuate throughout the day based on various factors. Basing diet choices on dubious at-home tests is ill-advised.

Those with kidney disease or on dialysis may also face risks from radically limiting protein intake. Consult a doctor before making major diet changes.

Healthy Alkaline Diet Tips

While the merits of alkaline diets are still under investigation, there are healthy ways to incorporate its principles:

• Focus on getting plenty of alkalizing fruits and vegetables each day.
• Stay hydrated with water and unsweetened herbal tea.
• Choose whole grains like quinoa and oats over refined carbs.
• Limit added sugars, sweetened beverages, and alcohol.
• Moderate animal protein in favor of plant-based sources.
• Select healthy fats like olive oil, nuts, seeds and avocados.
• Season cooking with lemon, apple cider vinegar, herbs and spices.

Emphasizing alkaline foods as part of an overall balanced diet can support wellness without needing to obsess over pH numbers. Moderation and variety are keys to healthy eating.

The Bottom Line

The principles of alkaline eating mirror general healthy diet advice: choose whole, unprocessed foods like fruits, vegetables, nuts, seeds, beans, and legumes while limiting sugar, saturated fats, and sodium. Avoiding radical, restrictive diets is wise until more definitive research clarifies whether alkaline balance impacts health.

At this time, the alkaline diet falls short in quality evidence to recommend it universally. Yet embracing its plant-based foundations can still aid nutrition. Talk to your doctor before making major diet changes to ensure it meets your individual needs.

Disclaimer: This article is for informational purposes only and does not constitute medical advice. Always consult with a healthcare professional before starting any new treatment regimen.