Alkaline foods: For an alkaline diet

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What does basic mean?

The pH value – or more precisely the PRAL value – helps to distinguish whether a food is basic or acidic. The abbreviation PRAL stands for potential renal acid load and describes the acid or base-forming effect in the body.

Limits:

• alkaline range: pH 7-14 (negative PRAL values)
• acidic range: pH 0-7 (positive PRAL values)

Foods with a high proportion of metallic minerals such as sodium, potassium, calcium, magnesium and iron are considered alkaline, while those with predominantly non-metallic minerals such as phosphorus, chlorine, sulfur and silica are considered acidic.

When to place particular value on alkaline foods

The ability to excrete acid decreases with increasing age and declining function of the kidneys. If the eating habits remain the same, there is a risk of chronic hyperacidity (latent acidosis), which the body tries to compensate for, among other things, by releasing alkaline minerals (especially calcium) from the bones – a risk factor for the development of . In order to keep the balance, the intake of alkaline foods is particularly important.

Plant-based foods are predominantly alkaline

A balanced diet should be rich in alkaline foods but contain fewer acidifiers. About 70 percent of the diet should consist of alkaline foods. Fully ripe fruit, vegetables and salads are the most important representatives.

Table with alkaline fruits and vegetables

Basic fruit	basic vegetables
apples	eggplants
Pineapple	Lettuce, arugula
apricots	fennel
pears	carrots
Berry (strawberries, blueberries, raspberries, gooseberries)	potatoes, sweet potatoes
dried fruits like raisins	cabbage varieties (cauliflower, broccoli, kale, Brussels sprouts, savoy cabbage)
cherries	pumpkin
Mango	Mangold
Melon	Paprika
Nektarinen	parsnips
peaches	radish
plums, prunes	Spinach
Grapes	tomatoes
Citrus fruits (clementines, grapefruit, oranges, lemons)	White beans

Basic foods also include

• Mushrooms such as oyster mushrooms, button mushrooms or chanterelles,
• sprouts
• nuts and seeds,
• vegetable oils such as coconut oil, olive oil, and flaxseed oil
• and herbs, for example parsley, oregano, rosemary or coriander.

Table with basic drinks

Alkaline drinks

Water

Water with lemon juice or apple cider vinegar

Vegetable juices with no added sugar

Fruit smoothies

unsweetened herbal and fruit tea

Butter is allowed on an alkaline diet

Butter is also allowed in a balanced diet with alkaline foods: when consumed in moderation, it provides valuable fats and is also easily digestible. This makes butter a good addition to cold-pressed vegetable oils.

Alkaline diet

Anyone who only wants to eat basic foods will have difficulties in everyday implementation. In addition, many weak acidifiers contain important vitamins and minerals – so they are part of a balanced diet.

The alkaline diet takes this concept into account and consists of 70-80 percent alkaline and 20-30 percent acidic foods. It is best to combine basic foods such as vegetables, such as potatoes and salad, with acidic foods such as:

• Meat
• Fisch
• Dairy products
• Zucker
• Owner
• Grain

Acidic foods also include heavily processed foods, confectionery and alcohol. To prevent hyperacidity, they should only be consumed in small amounts.

It comes down to metabolism

Metabolism plays a role in alkaline foods – if the metabolic performance is weak, there can be a reverse effect and alkaline donors become acid suppliers. Thus, basic citrus fruits such as lemons, grapefruit or oranges can be metabolized into acid-forming foods.

Basically, the healthier the intestines, the more likely it is that foods will be metabolized alkaline. The weaker and more prone to flatulence the digestive tract is, the worse it will process acids from the food consumed.