Alkaline Foods: A Raw Plant-based Guide to Balancing pH

Green smoothie from Raw Chef Level One.

The concept of alkaline and acidic foods is a topic of much discussion in nutrition circles, particularly among those who follow a raw plant-based lifestyle. The premise lies in the belief that by consuming more alkaline-forming foods, you can alter the body's pH to a more optimal, slightly alkaline state, which is said to promote health and wellbeing.

Understanding pH Balance

The pH scale measures how acidic or alkaline a substance is and ranges from 0 to 14, with 7 being neutral. The human body naturally maintains a slightly alkaline pH of around 7.35 to 7.45. The body's regulatory systems are excellent at maintaining this balance, but the foods we eat may influence our internal pH. If you want to test your own pH, you can purchase pH strips ( a piece of paper that changes colour depending on the acidity or alkalinity of a liquid) and simply pee on it to see.

The Role of Diet in pH Levels

Certain foods are metabolized in the body to leave behind an 'ash,' which may be either acidic or alkaline. A lifestyle high in processed foods, dairy, meat, and simple carbohydrates (table sugar, syrups, fruit concentrate, baked goods, dairy, sweets, fizzy drinks) tends to be more acid-forming. In contrast, a diet rich in fruits, vegetables, nuts, and seeds is more likely to be alkaline-forming.

Key Alkaline Foods to Focus On

A raw plant-based lifestyle is naturally abundant in alkaline forming foods.  Here are some to focus on…

1. Leafy Greens: Spinach, kale, and Swiss chard are high in magnesium, calcium, and potassium, which contribute to their alkaline nature.

2. Cucumbers: High in water content and minerals, cucumbers help hydrate the body and provide alkalizing benefits.

3. Avocados: Rich in healthy fats and essential electrolytes, avocados support alkalinity.

4. Celery: Low in calories and high in water, celery can neutralize acidity and is often included in alkaline diets.

5. Almonds: Although nuts can be slightly acidic, almonds are typically alkaline-forming and offer healthy fats and protein.

6. Sprouts: Full of life force and nutrients, sprouts like alfalfa and mung bean are highly alkalizing.

7. Citrus Fruits: Although citrus fruits are acidic in their natural state, they are known to have an alkalizing effect once digested.

Incorporating Alkaline Foods into Your Diet

1. Start your day with a glass of warm water with freshly squeezed lemon or lime juice. A squeeze of citrus can jumpstart your digestive system, enhance your immune function with a potent dose of vitamin C, and balance your body's pH levels. Lemon has a very alkalising effect on the body.

2. Enjoy fresh green smoothies or juices as a way to incorporate a variety of alkaline vegetables and fruits. You could add a shot of wheatgrass to your routine too.

3. Use spinach, kale, dandelion greens, collard greens or other greens as a base for your salads. Raw greens are considered highly alkalizing due to their rich mineral content, including calcium, magnesium, potassium, and manganese. These minerals are thought to contribute to the formation of bicarbonate in the body, which can help neutralize excess acids in the bloodstream and thus have an alkalising effect.

4. Snack on raw activated almonds, vegetable sticks, or avocado slices. You could also pick up raw snacks online from the Deliciously Raw Deli.

5. Make raw dressings and sauces. You can include raw tahini or almond butter, lemon juice, raw apple cider vinegar and fresh herbs.

6. Include sprouts in salads, wraps, and sandwiches. You can juice them too for a protein boost.

7. Stay well-hydrated with pure water and herbal teas. Hydration is crucial for maintaining energy, facilitating digestion, and keeping your skin healthy. Proper water intake can improve concentration and support the body's natural detoxification processes. It can also help to improve sleep as being properly dehydrated can help to regulate your body temperature, prevent cramps and muscle spasms and help to support the metabolic processes.

If you’ve been taking part in the Deliciously Raw Reboot Challenge, you may recognise some of these daily activities!

Remember that balance is key. If you are following a raw plant-based lifestyle, include a variety of foods to ensure a sufficient intake of all essential nutrients.

The concept of dietary-induced pH change is complex, but focusing on a variety of alkaline-forming fruits, vegetables, nuts, and seeds, you can create a lifestyle that potentially supports your overall health and vitality. Listen to your body, and consult with a healthcare provider or nutritionist to tailor the diet to your individual needs.