2024 Author: Jasmine Walkman | [email protected]. Last modified: 2023-12-16 08:29
Tips for limiting acidic foods
Definition of acidity
The pH value tells you if something is acid, base or neutral.
The pH value 0 indicates a high level of acidity, pH 7 is neutral, pH 14 is the most basic (or alkaline).
For example, the acid of the battery has a pH value of 0, while the windshield washer fluid is very alkaline - pH14. The distilled water is in the middle - pH 7. It is neither acidic nor alkaline.
Like different substances, different parts of the human body have different pH levels. The ideal blood pH is between 7.35 and 7.45, which is slightly alkaline. The stomach is usually pH 3.5, which helps the food to break down.
Highly acidic foods and beverages
If you suspect you have acidity problems, you can make changes to your diet to help improve your symptoms. Foods that are considered acidic should have a pH level of 4.6 or lower.
Foods that tend to cause more acidity in the body and may need to limit or avoid, include: sugar, certain dairy products, fish, fresh and processed meats such as beef and veal, sauces and sweetened beverages, high-protein foods and supplements.
Research supporting the link between foods such as animal protein and dairy products and chronic diseases due to changes in body pH is limited. New research may shed more light on this link or shed light on other reasons why reducing animal products is good for health.
Fruits and fruit juices with high acid content
Here is a list of fruits and their pH from Clemson University. They are listed from the most acidic to the least acidic:
lemon juice (pH: 2.00-2.60)
lime (pH: 2.00-2.80)
prunes (pH: 2.80-3.40)
grapes (pH: 2.90-3.82)
pomegranate (pH: 2.93-3.20)
grapefruit (pH: 3.00-3.75)
blueberries (pH: 3.12-3.33)
pineapple (pH: 3.20-4.00)
apples (pH: 3.30-4.00)
peaches (pH: 3.30-4.05)
oranges (pH: 3.69-4.34)
tomatoes (pH: 4.30-4.90)
In general, citrus fruits have a low pH, which means that they are acidic. They can contribute to gastrointestinal problems such as ulcers or reflux.
It is important to remember that fruit juices are also acidic. Therefore, you should use a straw when drinking fruit juices. This way, the fruit juice does not come into direct contact with your teeth to prevent acid damage to their enamel.
If the fruits do not worsen digestive disorders, they are a healthy food for daily consumption and have been shown to reduce the risk of chronic diseases. Despite their initial acidity, most fruits are alkalizing.
Fresh vegetables
Vegetables, especially fresh vegetables, are not usually considered acidic. Here is a list of vegetables and their pH levels:
sauerkraut (pH: 3.30-3.60)
cabbage (pH: 5.20-6.80)
beets (pH: 5.30-6.60)
corn (pH: 5.90-7.50)
mushrooms (pH: 6.00-6.70)
broccoli (pH: 6.30-6.85)
green leafy vegetables (pH: 6.50-7.50)
Low acid foods
As for the benefits of a more alkaline diet, research published in the journal Environmental and Public Health shows that there is no convincing evidence that it improves bone health. However, it can help limit muscle loss, strengthen memory and alertness, and help you live longer.
Some alkalizing (or neutral) foods and beverages that you can include in your diet include: soy, unsweetened yogurt, potatoes, most fruits, herbs and spices (except salt, mustard, and nutmeg), beans, lentils, such as millet, quinoa, amaranth, fats (such as olive oil, avocado), nuts and seeds.
The effects of eating too many acidic foods
A diet that includes too many acid-producing or acidic foods (such as protein or sugar) can cause acidity in the urine as well as other adverse health effects. It can lead to the formation of kidney stones - so-called uric acid stones.
It is believed that too much acidity can cause deterioration of bones and muscles. This is because the bones contain calcium, which the body uses to restore the pH balance of the blood when it becomes too acidic.
Some data suggest that phosphoric acid, common in carbonated beverages, is associated with lower bone density. Too much acidity can also increase the risk of cancer, liver problems and heart disease.
Some foods and beverages produce less acids, but they still do not provide the main alkalizing effect of most fruits and vegetables.
Aim to limit the following foods, as they can affect your acid-base balance or affect your health in a negative way: Corn oil, sweeteners (such as sugar, molasses, maple syrup, processed honey and aspartame), salt, mayonnaise, soy sauce, vinegar, hard and processed cheeses, corn, rice, wheat, coffee.
As waste products tend to be acidic, experts advise eating more alkaline foods such as fruits and vegetables. The pH of food before you eat it is less important than what it becomes when it is inside your body.
An alkaline diet is a healthy alternative that may be due more to the emphasis on plant consumption and restriction of processed foods than to the change in body pH.
Eating more fruits and vegetables, as well as limiting refined carbohydrates, sugar and dairy products, can help balance your body's pH levels, reduce daily problems and the likelihood of certain long-term health risks.
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