You may have heard that ' the body is too acidic , so it's not good to eat these foods'? Some people say that things like meat and eggs increase the acidity of the body, and that it is the root of many diseases. On the other hand, we hear that things like fruits and vegetables are good for the body, and that they reduce the acidity of the body. What is the truth or not of this story? Let's talk about this precisely, simply.
Let's first see, what is this acid and pH?
Simply put, pH is a measure of how acidic or alkaline a substance is. It is a scale from 0 to 14.
- A pH of 7 is neutral (just like water).
- If the pH is less than 7 , the substance is acidic, meaning it is highly acidic (e.g., lime).
- If the pH is greater than 7 , the substance is alkaline (e.g. soap).
Generally, if a food has a pH value below 4.6 , we call it an 'acidic food'. Since microorganisms do not grow easily in such foods, they take a little longer to spoil.
How is the acid-base balance in our body?
Think about it, our body is a very amazing machine. The average pH of our body, especially our blood, is around 7.4 . That means it's slightly alkaline. This level is what is needed for all the body's processes, especially important things like transporting oxygen through the blood, to function properly.
The important thing is that no matter what we eat, our body (especially the kidneys and lungs) works hard to maintain this pH level of 7.4 .
This means that it is very difficult to significantly change the pH of our blood through the things we eat and drink. The body always keeps it in balance.
However, the amount of acid left in the body after the food we eat is called 'Potential Renal Acid Load' (PRAL) . Some people try to reduce foods that increase acidity by thinking about this PRAL value.
| Foods that increase acid production in the body (high PRAL value) | Foods that create an alkaline state in the body (with a low PRAL value) |
|---|---|
| Fresh and cured meats | Many vegetables (e.g. cucumbers, spinach, beets) |
| Eggs | Many types of fruit (e.g. bananas, oranges, pomegranates) |
| Beans | Potatoes, sweet potatoes |
| Some types of cheese | Soy, Tofu |
| Salt and salty foods | Olive oil |
How does acidic food actually affect the body?
For the foods we eat to cause a major imbalance in the body and lead to a condition like 'Chronic metabolic acidosis' , it has to happen over a long period of time. But that doesn't happen to someone who usually eats a balanced diet . Let's see if the story that these foods affect different parts of the body is true or not.
Effects on urine
This is true. The things you eat can change the pH of your urine . For example, if you consume too much animal protein (meat, fish, eggs) and sugary drinks (especially carbonated drinks), the level of uric acid in your urine may increase, putting you at risk of developing 'uric acid stones' in your kidneys.
Does it affect blood?
No. As mentioned earlier, the food we eat does not change the pH of our blood. If the acidity of our blood increases (Acidosis), it is not because of the food we eat, but because of a serious underlying medical condition such as Diabetes Mellitus , kidney disease , or lung disease . In such a situation, it is essential to seek medical advice immediately.
Effects on bones and muscles
It has long been believed that eating too much animal protein increases the risk of developing osteoporosis , a bone-thinning disease. However, new research has not provided sufficient evidence to support this theory.
But there's one thing to be careful of. Some carbonated drinks, especially dark sodas, contain phosphoric acid . Research has shown that drinking these regularly instead of nutritious drinks can lead to a decrease in bone density.
So what should we eat?
It's best to eat a balanced diet rather than categorizing foods into acidic and alkaline foods. Nutritionists recommend including a variety of fruits and vegetables in your diet every day.
Think about it, even though fruits like oranges and pineapples taste sour when you eat them (because they are acidic), when they are digested in the body, they have an alkalinizing effect. Therefore, they do not harm the bones or muscles.
Below are some fruits and vegetables that are beneficial to the body and have an alkaline effect (have a negative PRAL value).
| Fruit / Vegetable | Alkaline effect (PRAL value) |
|---|---|
| Pomegranate | -8.1 |
| Banana | -5.2 |
| Beet | -5.4 |
| Radish | -4.7 |
| Cucumber | -2.0 |
| Oranges | -1.6 |
But remember this too! If you have a condition like gastritis , heartburn , or gastric ulcer , it is very important to talk to your doctor before eating these acidic fruits, as they may worsen your symptoms.
Take-Home Message
- Don't be too afraid of "acidity in the blood." Our bodies regulate the pH of our blood very well. It's very difficult to change it with a normal diet.
- The food we eat mainly affects the pH of our urine. Consuming too much animal protein and sugary drinks can increase the risk of developing urinary stones.
- The best thing is to eat a balanced diet that includes all food groups, such as meat, fish, eggs, vegetables, fruits, and grains .
- If you have a condition like gastritis or stomach ulcers , be careful when consuming acidic fruits like oranges and pineapples. They can aggravate your symptoms.
- If you have any doubts about how your diet is affecting your health, talk to your family doctor about it and seek advice.
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