Can Avoiding Acidic Foods Help You Lose Weight?

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 [Article updated: May 2020] 

The theory is that some acidic (but not always obviously acidic, like lemons and tomatoes) foods are believed to produce acidic byproducts during digestion, which can affect your pH balance and lead to a gain in weight.

Proponents of this diet recommend that you swap acidic foods (meat, eggs, dairy, processed foods, and most grains) for fruits, vegetables, beans, tofu, nuts and seeds that are highly alkaline, in order to correct the pH of your body and to lose fat.

But does a diet of acidic foods work?



It's obvious that switching from fatty meats and processed carbohydrates to a diet of vegetables and legumes will help you lose weight, but there is no evidence that your body's pH has anything to do with it.

There is also no evidence that any diet can affect the body's pH [ 1 ].

" If our diet could lower the pH of our blood outside the body's normal values, people with unpleasant diets would fall into a coma ", says Tamara Duker Freuman, nutritionist at New York.

Alkaline diets can be nutritionally healthy, but often lack many nutrients.

Definition of acidity

The pH value tells you the level of acidity.

  • 0: indicates a high level of acidity;
  • 7: indicates a neutral level;
  • 14: is the most basic, or alkaline.

Just like different substances, different parts of the human body have different pH levels.

Your ideal blood pH is between 7.35 and 7.45, which is slightly alkaline.

The stomach usually has a pH of 3.5, which helps food to break down properly.

Highly acidic foods and drinks

If you think you are having acid problems, you can change your diet to improve symptoms.

Foods considered acidic should have a pH of 4.6 or less.

Acidifying foods that tend to cause more acidity in the body and those that you may need to limit or avoid include:

  • Cereals;
  • Sugar;
  • Certain dairy products;
  • Fish;
  • Processed foods;
  • Fresh and processed meats;
  • Sodas and other sugary drinks;
  • Foods and supplements rich in protein.

There is limited research supporting the link between foods like animal protein and dairy and chronic disease due to altered body pH [ 2 < / a>, 3 ]

New research may shed more light on this link or expose other reasons why reducing animal products is beneficial for health.

Fruits and fruit juices with high acidity

Here is a list of fruits and their pH from Clemson University. They are listed from most acidic to least:

  • Lemon juice - pH: 2.00 to 2.60;
  • Limes - pH: 2.00 to 2.80;
  • Blue plums - pH: 2.80 to 3.40;
  • Grapes - pH: 2.90 to 3.82;
  • Pomegranates - pH: 2.93 to 3.20;
  • Grapefruits - pH: 3.00 to 3.75;
  • Blueberries - pH: 3.12 to 3.33;
  • Pineapple - pH: 3.20 to 4.00;
  • Apples - pH: 3.30 to 4.00;
  • Peaches - pH: 3.30 to 4.05;
  • Oranges - pH: 3.69 to 4.34;
  • Tomatoes - pH: 4.30 to 4.90

Citrus fruits generally have a low pH which means they are acidic.

Citrus fruits and other acidic foods may contribute to symptoms in people with upper gastrointestinal issues such as ulcer or reflux.

It is important to remember that fruit juices are also acidic. For this reason, you should use a straw when drinking fruit juices. This prevents the fruit juice from coming into direct contact with your teeth.

While fruits do not worsen digestive symptoms, they are a healthy food for daily consumption and have been shown to reduce the risk of chronic disease.

Despite their initial acidity, most fruits are alkalizing.

Fresh vegetables

Vegetables, especially fresh vegetables, are generally not considered acidic. Here is a list of vegetables and their pH levels:

  • Sauerkraut - pH: 3.30 to 3.60;
  • Cabbage - pH: 5.20 to 6.80;
  • Beets - pH: 5.30 to 6.60;
  • Corn - pH: 5.90 to 7.50;
  • Mushrooms - pH: 6.00 to 6.70;
  • Broccoli - pH: 6.30 to 6.85;
  • Green cabbage - pH: 6.50 to 7.50

Acidic drinks

You can choose to avoid drinks high in phosphorus, such as beer or hot chocolate, made from cocoa mix packets.

Mineral sodas or sparkling water can be a good substitute.

If you want to drink alcohol, opt for a white wine or a drink less rich in phosphorus.

Low acid foods

When it comes to the benefits of an alkaline diet, a study published in the Journal of Environmental and Public Health says there is no conclusive evidence to suggest that it improves bone health.

However, it can help limit muscle loss, boost memory and alertness, and help you live longer.

Some alkalizing (or neutral) foods and drinks that you can incorporate into your diet include:

  • Soy, miso, tofu and tempeh;
  • Unsweetened yogurt and milk;
  • Most fresh vegetables, including potatoes;
  • Most fruits;
  • Herbs and spices, excluding salt, mustard and nutmeg;
  • Beans and lentils;
  • Certain whole grains, such as millet, quinoa and amaranth 
    herbal teas;
  • Fats such as olive oil, avocados, nuts and seeds.

Effects of eating too much acidic food

A diet containing too much acid-producing foods, such as protein or sugar, can cause urine acidity and other adverse health effects.

This can cause a type of kidney stone called uric acid stones to form.

Too much acidity can also lead to deterioration of bones and muscles.

This is because bones contain calcium, which your body uses to restore the pH balance of your blood when it becomes too acidic.

Some evidence suggests that phosphoric acid, commonly found in darker sodas, is linked to lower bone density, especially when replacing milk, which is high in calcium and protein. .

Excessive acidity can also increase your risk for cancer, liver problems, and heart disease.

Some foods and drinks produce less acid than soda or protein, but they still do not have the major alkalizing effect of most fruits and vegetables.

Experts don't always agree on the exact food lists.

Try to limit these foods as they could negatively affect your acid-base balance or your health:

  • Corn oil;
  • Sweeteners, such as sugar, molasses, maple syrup, processed honey and aspartame;
  • Salt;
  • Condiments, such as mayonnaise, soy sauce and vinegar;
  • Hard and melted cheeses;
  • Cereals, such as corn, rice and wheat;
  • Coffee.

If you are concerned about acid wear, you can take small amounts of sodium bicarbonate. Researchers at the University of California at San Diego suggest doses below 5 grams.

You should not take sodium bicarbonate with meals as it may interfere with your digestion.

Adequate dietary intake of calcium, vitamin D, phosphorus and magnesium may also be helpful in offsetting the negative effects of acid on your bones.

Prevention

Researchers at the University of California at San Diego suggest consuming more alkaline food sources, such as fruits and vegetables, in a 3: 1 ratio.

Before you eat, the pH of a food is less important than it becomes when it is in your body.

Although rare, the pH of the urine may be too alkaline.

However, too much acid tends to become a more common problem. This is due to the high rates of consumption of animal protein, sugar and grains.

Higher rates of prescription drug use also contribute to the problem.

To conclude

The alkaline diet is a healthy alternative that may be more effective due to the importance placed on consuming plants and limiting processed foods rather than changing the body's pH.

Eating more fruits and vegetables, while limiting your intake of refined carbohydrates, sugar, and dairy products, may or may not help balance the pH levels in your body.

Either way, eating a diet rich in natural foods, with reduced intake of refined sugar , has many health benefits. It can reduce everyday problems and reduce the risk of some long term health risks.