Do you feel sluggish on your long runs or struggle to maintain high energy levels during interval training? Maybe you are considering a change in diet and have come across the Alkaline diet.
What is the evidence behind the alkaline diet?
The alkaline diet is based on the theory that you can change your body’s pH balance through the foods you eat. Proponents claim that if your body is too ‘acidic’ you are more likely to develop health problems, including cancer. However, there is no evidence that this is the case. Cancer Research UK states that ‘adhering to a strict alkaline diet will not prevent or treat cancer, and eating acidic foods will not cause cancer’. They also note that ‘there is no good evidence to prove that our diet can change the pH of our entire body or that a diet with a particular pH has any effect on cancer.’
What does the alkaline diet actually consist of?
The diet, as you might expect, consists of incorporating ‘high alkaline’ foods into your daily eating habits and gradually minimizing acidic foods.
Using the pH scale, foods are classified as alkaline or acidic depending on how much acid is produced in the body when digested. The term ‘alkaline forming’ is also used to describe foods that are initially acidic but become alkaline when consumed.
A typical alkaline diet includes nutrients such as calcium, magnesium and potassium from whole foods such as legumes, nuts, non-starchy vegetables, some fruits, quinoa and olive oil. However, foods such as meat, fish, dairy, eggs, cereals and lentils are considered ‘acidic’.
Is the alkaline diet reliable?
There is currently no reliable evidence to support the health claims of the alkaline diet, and although its plant-based nature and absence of processed foods may lead to health benefits such as lowering cholesterol and blood pressure, protein deficiency can be concerning. especially among older people. Insufficient protein intake in older people may be a bigger problem for bone health than a lack of fruits and vegetables.
This is because the alkaline diet excludes many protein-rich foods that are generally considered healthy by registered dietitians and nutritionists, including eggs and dairy products. With this in mind, it is a diet that should be approached with caution, as it lacks the scientific backing of something like the Mediterranean diet.
What foods are included in the alkaline diet?
Greens
Many green vegetables are considered ‘alkaline’ and certainly provide high nutritional value and vitamins. For example, green beans, kale, and brussels sprouts are full of fiber and minerals; Leafy greens such as kale produce both vitamin A and vitamin C, adding calcium and fiber to your diet.
Bean
A great source of protein in any runner’s diet, beans are full of fiber, minerals and vitamins. Beans approved by the restrictions of the alkaline diet include butter beans, haricot beans, and soybeans. While not all beans are alkaline, proponents of the diet recommend soaking beans before cooking or adding baking soda to the cooking water to reduce acidity (many people already do this to help beans cook better). Beans are a versatile food and a good source of protein for vegans and vegetarians.
Millet
Millet, which is also a popular choice for a gluten-free diet, is a type of grain that is often used as a substitute for wheat. It has a higher fiber content than white rice or wheat and is easier to digest for some people. It is also a good source of protein and iron and is often used instead of wheat in the Akalin diet.
Fruits
Since most fruits are actually acidic, only a few are classed as ‘alkaline forming’. However, the theory behind the diet is that fruits such as grapefruit, although initially having a sour taste, have an ‘alkalising effect’ on the body when consumed. In general, fruits (and vegetables) are a good source of vitamins and minerals in your diet, including folate, vitamin C, and potassium. They can also be a good source of fiber and support a healthy digestive system, which may reduce your risk of bowel cancer. Approved alkaline diet like pomegranate is a great source of vitamin C, while avocado is high in potassium and packed with nutrients.
bean curd
Tofu is considered excellent at ‘helping the body become alkaline’. An excellent plant-based source of protein, tofu is nutrient-rich for runners looking to improve their diet and find meat alternatives, regardless of their reasons.
quinoa
Quinoa provides many minerals and vitamins and actually compares favorably with other grains. It’s also versatile and can be used in place of rice or added to your salads or stews.
sweet potatoes
Sweet potatoes are an excellent source of energy for runners; It is a great source of fiber and minerals such as calcium and iron. Whether you choose to fry them or put them in a curry, sweet potatoes are a great addition to any diet.
olive oil
Olive oil is judged to be on the lower end of the acidic scale. But in addition to being full of antioxidants, it contains healthy monounsaturated fats that lower LDL (low-density lipoprotein) cholesterol levels in the blood. It is best not to cook olive oil at high temperatures (doing so alters the phenolic compounds and can give the oil a bad taste). Enjoy it in sautéed vegetables, drizzled over pasta or added to salad dressings.