The most important alkaline foods at a glance

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What does hyperacidity have to do with your diet and what is an alkaline diet? We explain everything you need to know and present you with the advantages, information, and a list of the most important alkaline foods.

Basic nutrition is trendy. This is based on the thesis that the body “over acidifies” due to too many acid-producing components in daily food. You can counteract this with an alkaline diet.

important alkaline foods
important alkaline foods

BUNTE explains which foods are alkaline, how you can integrate them into your diet, and why the sour-tasting lemon in particular is defined as an alkaline food.

Basics: What is an alkaline food?

An unbalanced acid-base balance can result in health-damaging consequences. Representatives of the alkaline diet, therefore, rely on low-acid and alkaline foods.

The aim of alkaline nutrition is to stabilize the acid-base balance, relieve the regulatory mechanisms and prevent over-acidification.

Too much acid in the body can potentially lead to various diseases or chronic conditions such as:

  • neurodermatitis
  • Osteoarthritis
  • osteoporosis
  • sleep disorders
  • cardiac arrhythmias
  • allergies and even cancer.

Some alternative medicine practitioners attribute almost every disease to hyperacidity. In order to avoid these, so-called alkaline foods are used in the alkaline diet.

However, the effect of alkaline nutrition has not yet been scientifically proven. Our body also has some highly efficient mechanisms and organs (such as the kidneys or liver) that prevent acidosis.

WHAT IS THE DIFFERENCE BETWEEN ACIDIC AND ALKALINE FOODS?

Alkaline foods include foods that stimulate alkaline formation in the body or supply your body with alkaline minerals. They are therefore also referred to as “base-forming”.

The acid-base diagram does not show the acidity of the food. It is a constructed value relating to the components into which food is broken down through digestion and metabolism.

For example, lemons are naturally acidic due to their high levels of fruit acids and vitamin C – ascorbic acid. But: The fruit acids are broken down quickly in the body. After that, substances with a basic effect, such as the minerals potassium and magnesium, predominate.

This means that if more alkaline than acidic products remains after the digestion and breakdown of food, this food is classified as alkaline.

Using lemons as an example: They provide the body with the basic minerals magnesium and potassium – hence the final term “base-forming”.

Many types of vegetables and fruit, herbs, mushrooms, sprouts, seedlings and almonds also fall under the category of alkaline foods .

Fruit and vegetables differ in base content. Alkaline foods are divided into strongly alkaline and medium to weakly alkaline foods.

For example, spinach, carrots, celery, dark leaf salads (e.g. rocket), string beans, cauliflower, savoy cabbage, fresh peas, tomatoes, cucumbers, beets, kidney beans, and bananas have a strongly alkaline effect. Most types of fruit are classified as weakly to moderately basic.

Acidic or acid-forming foods should be largely avoided in alkaline nutrition, as they can negatively affect the acid-base balance in the body. This category includes milk and dairy products, fish, meat, eggs, sweets, and grains, among others.

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GOOD AND BAD ACIDIFIERS

  • Good  acidifiers are very nutritious and healthy – but you should enjoy them in moderation and always combine them with alkaline-forming foods.
    These include whole grain cereals and products, oats/ oat flakes , legumes , whole grain rice, millet , nuts (e.g. hazelnuts, walnuts, macadamia nuts and Brazil nuts), oilseeds ( linseed , sesame – but also sunflower and pumpkin seeds,  chia  and poppy seeds) , pseudocereals ( amaranth , quinoa and buckwheat) or  tofu .

Vegetable oils and high-quality fats are among the neutral foods: for example olive, linseed, pumpkin seed or hemp oil, organic butter and  ghee .

  • “ Bad acidifiers ” include all highly processed products and fast food. They should be avoided consistently or only consumed in exceptional cases.
    These include: convenience products and beverages, dairy products, grain products made from white flour (e.g. cakes, pastries, pasta, cereals), products made from gluten (vegetarian Bolognese, cold cuts or seitan), heavily processed soy products (minced meat substitute or soy protein), products containing industrial sugar, alcohol and Coffee and other caffeinated beverages.

OVERVIEW: GOOD AND BAD ACIDIFIERS

Good acidifiers Bad acidifiers
Cereals: rye, barley, spelled, corn Meat and meat products: sausage, ham, offal
Grain products: couscous , bulgur, oatmeal ​Fish and seafood: salmon, herring, shrimp
Pseudo-cereals: amaranth, quinoa, buckwheat Grain products made from white flour: pasta, baked goods, cereals
Legumes: chickpeas , soybeans, beans, lentils, peas Milk and dairy products:  yoghurt , cottage cheese, pudding
Tofu and fermented soy products: tempeh , miso Owner
Oilseeds: pumpkin seeds, flaxseed, poppy, sesame, hemp
highly hydrogenated fats (margarine, spreadable fats)
cocoa and raw cocoa powder Alcohol, soft drinks, sodas, caffeine
nuts highly processed products: ready meals, sauces, etc.

WHY SHOULD YOU EAT ALKALINE FOODS?

At least 50 percent of people are said to be “acidic” — meaning their acid-base balance is more acidic than alkaline.

A mineral deficiency can be the result if you eat too little alkaline food and instead eat too much meat, cheese, coffee, alcohol and fast food.

Sugar and animal proteins are also considered to be acid-forming. If there is also a lack of exercise,  stress  and possibly nicotine, health problems are possible.

  • Eating a balanced and healthy diet seems to be all the more important! With lots of fresh foods such as fruit and vegetables, whole grain products, legumes and nuts, you are definitely on the safe side – and you don’t have to worry about your acid-base balance.

WHY SHOULD YOU EAT ALKALINE FOODS?

At least 50 percent of people are said to be “acidic” — meaning their acid-base balance is more acidic than alkaline.

A mineral deficiency can be the result if you eat too little alkaline food and instead eat too much meat, cheese, coffee, alcohol and fast food.

Sugar and animal proteins are also considered to be acid-forming. If there is also a lack of exercise,  stress  and possibly nicotine, health problems are possible.

  • Eating a balanced and healthy diet seems to be all the more important! With lots of fresh foods such as fruit and vegetables, whole grain products, legumes and nuts, you are definitely on the safe side – and you don’t have to worry about your acid-base balance.
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Many of the low-acid foods contain important minerals and vitamins that enrich our diet and can contribute to a healthy diet.

Many nutritionists recommend 70 to 80 percent alkaline foods and 20 to 30 percent acid-forming foods as a guideline for your own diet.

LIST: BASIC FRUIT

  • apples
  • Pineapple
  • apricots
  • bananas
  • pears
  • Clementine
  • dates (fresh)
  • strawberries
  • figs
  • blueberries
  • raspberries
  • cherries
  • Kiwi
  • limes
  • tangerines
  • Mangos
  • melons
  • Mirabelles
  • oranges
  • Pampelmusen
  • Papayas
  • peaches
  • plums
  • quit
  • gooseberries
  • starfruit
  • dried fruit
  • grapes
  • Lemons
  • plums

LIST: BASIC VEGETABLES

    • artichokes
    • eggplants
    • lettuce
    • cauliflower
    • Brechbohnen
    • Broccoli
    • Fresh Peas
    • cucumbers
    • Kale
    • carrots
    • potatoes
    • Kohlrabi
    • pumpkin
    • Mangold
    • Paprika
    • Pastinaken
    • radish
    • Brussels sprouts
    • Beets
    • Red cabbage
    • Saddlery
    • asparagus
    • Spinach
    • sweet potatoes
    • tomatoes
    • White beans
    • savoy

LIST: BASIC SPICES & HERBS

    • nutmeg
    • cloves
    • Chillischoten
    • Oregano
    • Dill
    • Parsely
    • Pfeffer
    • peppermint
    • rosemary
    • sage
    • chives
    • coriander
    • thyme
    • ginger
    • Vanilla

LIST: BASIC SEEDLINGS & SPROUTS

    • Broccoli process
    • Bokshornklee
    • radish sprouts

LIST: BASIC MUSHROOMS

    • Austernpilze
    • Mushrooms
    • Morcheln
    • chanterelles
    • Shiitake
    • porcini mushrooms
    • truffle

 

LIST: ALKALINE DRINKS

    • water
    • unsweetened herbs and fruits
    • Water with lemon juice or apple cider vinegar
    • Vegetable juices with no added sugar
    • Fruit smoothies with no added milk or sugar

How to cook with alkaline foods

If you want to start with an alkaline diet, it is best to put lots of fresh fruit and vegetables on your plate and avoid fast food and processed products.

The ratio of alkaline to acidic foods should be 80 to 20 percent. In practice, this can look like this:

  1. Pumpkin, potato or swede-based soups: Boil the vegetables in vegetable broth until soft, puree and season to taste.
  2. Instead of cream and other dairy products, you can also use pumpkin seed or sesame oil to refine it!
  3. Fresh herbs are an important part of basic nutrition and spice up every dish! Feel free to try something new – for example chervil for salads or coriander for Asian dishes.
  4. If you like it creamy: nut butter is ideal for thickening sauces and also tastes great in salad dressing! However, the mush should not contain any added sugar, as this suppresses the base-forming effect in the body.
  5. Alkaline nutrition experts recommend eating a particularly large number of alkaline foods one day a week and also drinking a liter of alkaline broth (e.g. a broth made from potatoes, carrots, celeriac and ginger).
  6. In addition, there are so-called  base powders  or acid-base powders on the market, which are supposed to reduce food-related acid pollution and compensate for excess acid. This dietary supplement is composed of a mixture of mineral salt compounds and sucrose and/or lactose.
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