You must have seen the name "Alkaline Diet" on the Internet, especially on social media like Facebook and Instagram, right? Even world-famous actors and actresses say they follow this diet. This means that this diet, which reduces the acidity in the body and makes it alkaline, cures diseases like cancer and arthritis, and also helps you lose weight easily. So, what is the truth in this story? As a doctor, I will explain this to you simply.
What is the Alkaline Diet?
Simply put, the basic idea of this diet is to avoid foods that produce acid in our body and give more priority to foods that produce alkali. The logic behind this idea is that the foods we eat can change the pH of our body, especially the blood.
But we need to remember something very important here: There is no scientific evidence to support the claim that food can change the pH of our blood.
So what is this pH?
You may remember your school science lessons. pH is a measure of how acidic or basic a substance is. It is measured on a scale from 0 to 14.
Our body's systems, especially the kidneys and lungs, work hard to maintain the pH of our blood within a very delicate range (pH 7.35-7.45). This value cannot be easily changed by what we eat or drink. If it does, it is a sign of a serious medical condition.
| pH value | Nature |
|---|---|
| pH 0-6 | Acidic |
| pH 7 | Neutral |
| pH 8-14 | Alkaline/Basic |
What foods can and cannot be eaten on this diet?
This diet divides foods into two categories: alkaline foods (things you should eat) and acidic foods (things you shouldn't eat).
| Alkaline foods - what to eat | Acidic foods - things you should not eat |
|---|---|
|
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What are the real benefits of this diet?
Although there are questions about the scientific basis of this diet, when we look at the foods it advises us to eat, it also has a positive side.
- Focus on fresh foods: In this diet, you have to completely stay away from processed foods that are high in sugar, fat, and preservatives. Instead, you focus on natural foods like fresh vegetables and fruits. So it's very good for the body.
- Nutrient content: Vegetables and fruits are foods rich in vitamins, minerals, and antioxidants. So eating more of them can improve your overall health.
- You may lose weight: When you stop eating high-calorie, sugary, and fatty foods and switch to low-calorie foods like vegetables and fruits, you are likely to lose weight naturally.
So... what are the disadvantages and risks of this?
This is the part we need to pay the most attention to.
The biggest problem with this diet is its basic theory. That is, the idea that food can change the pH of the body's blood and cure diseases. This is completely false and has no scientific basis.
- Severe restrictions: Imagine, if we had to stop eating many of the things we eat in our daily lives, such as meat, fish, eggs, milk, bread, and rice, how difficult would it be to continue that diet? This is why many people are unable to maintain it in the long term.
- Nutritional deficiencies: By completely eliminating major food groups (meat, dairy, grains) in this way, you can develop serious deficiencies in essential nutrients like protein, calcium, iron, and vitamin B12. This can increase your risk of developing other diseases.
- "Yo-yo" effect: Even if you lose weight on this diet, you can't keep it up, so when you go back to your old eating habits, you may gain the weight back, maybe even more. This is called the yo-yo effect.
- No mention of exercise: Good food and regular exercise are essential for good health. However, this diet plan does not mention anything about exercise.
Who should especially avoid this diet?
Especially people with chronic diseases like diabetes, kidney disease, and cancer, pregnant mothers, nursing mothers, and growing children should completely avoid such strict diets, as the health risks caused by nutritional deficiencies are very high.
Take-Home Message
- There is no scientific basis for the claim that an alkaline diet can cure diseases by changing the pH of the body's blood.
- Although the vegetables and fruits recommended for this diet are healthy, the prohibition of important food groups such as meat, dairy, and grains can lead to serious nutritional deficiencies.
- This is a very strict diet, making it difficult for many people to maintain it long-term.
- Be sure to talk to your doctor before making any major changes to your diet, especially if you have any chronic conditions.
- The best and safest way is to eat a balanced diet that includes all nutritional groups and exercise regularly , without sticking to one type.
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