A diet capable of “rebalancing the pH of the body” and “deactivating the body”, while preventing inflammatory diseases … On paper, the alkaline diet seems to check all the boxes of well-being.
In fact, it consists of 70 % alkalizing foods, such as fruits, vegetables, oilseeds or legumes. And 30 % of foods considered to be acidifying, such as red meats, cheeses, refined cereals or sweet products.
Is the alkaline regime validated scientifically?
Behind this rather promising speech, are the mechanisms of this regime validated, scientifically? According to dietician Julie Boët, it would not be a miracle diet.
“”Blood pH is strictly regulated between 7.35 and 7.45 “ begins our expert. “”This stability is ensured by the kidneys and the respiratory system, and no study shows only a diet, even rich in plants, can permanently modify this parameter “ she notes. “”Besides, the slightest deviation would be a medical emergency “.
A diet that influences the pH of the urine
On the other hand, the alkaline diet acts on the pH of the urine, more easily influenced. By increasing the consumption of fruits and vegetables, we can actually raise the urinary pH, which helps reduce the risk of renal calculations linked to uric acid, and facilitates the excretion of certain organic acids.
From a bone health point of view, the fears of an “excess acid” punctuating calcium have been revised downwards. “”The most recent studies show that bone density depends above all on calcium intake, vitamin D and physical activity“Specifies the dietician.
As for the benefits often put forward – lower blood pressure, weight loss, better digestion … – they seem above all due to the richness of fiber, potassium, magnesium and antioxidants of the diet, rather than an “alkaline” effect in itself.
Who is this type of food really for?
Without being miraculous, the alkaline regime may have targeted interests, for certain populations. Our expert cites:
- People prone to kidney stones: a diet rich in plants helps reduce net acid load;
- Hypertensive or cardiovascular patients: high potassium, magnesium and polyphenols contributes to the regulation of tension;
- People consuming many processed foods: the alkaline rule then becomes a good visual reminder to reintegrate fresh and little processed products in the menus.
Can the alkaline diet be dangerous?
Some followers apply logic too strictly, at the risk of unbalanced their diet.
“”Massively spreading animal proteins without compensating them by legumes or soybeans can cause protein insufficiency, especially in athletes or pregnant women “ warns our expert. Hemique or vitamin B12 iron deficiencies can also appear if the food is not readjusted.
Another danger: the guilty effect. “”By categorizing acidifying foods as bad, this diet can feed a conflictual relationship with food. Ultimately, it increases the risk of eating disorders (TCA)“Prevents our expert.
Finally, it should be kept in mind that the alkaline diet “does not have the power to deactivate blood” insists Julie Boët. “On the other hand, its orientation towards a vegetable diet, rich in fiber and poor in ultra-transformed products, perfectly joins the classic nutritional recommendations”.
In summary, before deeply modifying your habits, it is essential to talk about it with a health professional: a dietitian or a doctor will be able to assess your needs, your possible deficiencies, and adapt this approach to your daily reality.