Devotees of the alkaline diet swear it does wonders for their digestion, skin and mood. Here, the chef Natasha Corrett and nutritionist Vicki Edgson of the alkaline ready-meal company Honestly Healthy explain the principles of the diet and give three of their delicious recipes.
How to eat the alkaline way
• Eat predominantly vegetarian foods, as these tend to be the most alkaline of all.
• Choose wholegrains over processed foods as these not only have more nutritional content, but have also retained their fibre, which slows down the release of glucose, helping to balance your blood sugars throughout the day.
• Some foods that are acidic to taste, such as lemon, lime and grapefruit, are rendered alkaline once digested, placing far less burden on the digestive system as a whole.
• Our blood is slightly alkaline, measuring 7.35 to 7.45 on the pH scale, and the acid/alkaline spectrum of foods runs between 1.0 and 9.0. Coffee and cola are among the most acidic foods, while vegetables and fruits including dates, figs, grapefruit, lemon, lime, fennel, broccoli, artichoke, asparagus, beetroot, kale, spinach, watercress and cauliflower are the most alkaline.
• The kidneys have less work to do breaking down alkaline foods, as they normally have to leach vital minerals such as calcium and magnesium from bones to 'buffer' the acidity associated with red meat, poultry, dairy products and canned or fizzy drinks.
• Many alkaline foods are packed with vitamin- and mineral-laden water, which is more easily absorbed than plain bottled water. This allows you to hydrate the body from food and not just from drinking water.
Why an alkaline diet does you good
• Improved digestion and less flatulence and bloating of the abdomen.
• Improved skin tone, as seeds, nuts and their oils are rich in the essential fats that make up the matrix of the skin.
• Better memory, focus and concentration, as blood sugar levels tend to be regulated over a longer period of time.
• Improved happiness, as many of the grains satisfy the serotonin receptor sites in the gut, which in turn help to elevate mood.
• Greatly improved energy levels, as many of the most alkaline foods are slow-release carbohydrates and vegetarian proteins, which help to keep blood sugar balanced more evenly.
• Reduced cravings for sugar, alcohol, coffee and other stimulants.
How to make the diet work for you
The perfect way to balance alkaline-forming and acid-forming foods, if you are someone who eats chicken, fish or meat, is to follow the 80/20 rule: have plenty of vegetables, served on a base of grains, with your protein perched on top. This way you can ensure that the majority of your meal is alkaline, without having to sacrifice those foods that you really enjoy.
Alkaline-forming foods
• Lemon, lime and grapefruit
• Dates, figs and apricots (rehydrated)
• Tomato, apple, pear, mango, papaya and avocado
• Watercress, fennel, asparagus, celery and cauliflower
• Onion, garlic, ginger (fresh) and beetroot
• Kelp, spinach, rocket, parsley and coriander
• Sunflower, pumpkin and sesame seeds, and their oils
• Almonds, walnuts and pecans
• Quinoa, millet, buckwheat, oats and brown rice
• Almond milk, brown-rice milk
• Ground coconut and coconut water
Acid-forming foods
• Red meat, including pork and venison
• Poultry, including feathered game
• Processed breakfast cereals (low in nutrients, high in sugar and salt)
• Commercially produced biscuits, cakes and breads (high in yeast, white flour, salt, sugar and additives – all acid-forming components)
• Cola, diet cola and alcohol
• Tea, coffee, chocolate (especially milk chocolate, which is high in sugar and dairy solids)
A typical day on the alkaline diet
BREAKFAST
Scrambled eggs with watercress or baby spinach on toasted rye bread
or
Plain Greek-style natural yogurt with blanched almonds and fresh berries
LUNCH
Quinoa or brown-rice salad with sliced avocado, rocket and diced chicken breast
or
Wholegrain rye sandwich with buffalo mozzarella, tomato and alfalfa sprouts
SNACK
Hummus and vegetable sticks
or
Oat cakes
SUPPER
Brown-rice sushi with seaweed salad and miso soup
or
Roasted butternut squash risotto with goat's cheese and parsley
