by Feeling sluggish on your long runs or struggling to maintain high energy levels in your interval sessions? Perhaps you are thinking of a dietary change 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 food you eat. Proponents claim that if your body is too acidic, you are more likely to develop health conditions, including cancer. However, there is no evidence that this is the case. Cancer Research UK points out that ‘adhering to a strict alkaline diet will neither prevent nor cure 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 whole body, or that a diet with a certain pH has any effect on cancer’.
What is the alkaline diet really?
The diet consists – as you might imagine – of incorporating ‘highly alkaline’ foods into your daily eating habits, and slowly minimizing any acidic foods.
Using the pH scale, foods are classified as alkaline or acidic based on the amount of acid produced in the body when digested. The term ‘alkaline forming’ is also used to describe foods that are initially acidic, but become alkaline when eaten.
A typical alkaline diet contains nutrients such as calcium, magnesium, and potassium from whole foods such as legumes, nuts, non-starchy vegetables, certain fruits, quinoa and olive oil. However foods such as meat, fish, dairy, eggs, grains and lentils are considered ‘acidic’.
Is the alkaline diet credible?
There is currently no credible evidence to support the health claims of the alkaline diet, and although the plant-based nature and lack of processed foods may lead to health benefits, such as lowering cholesterol and blood pressure, a lack of protein being a concern. , especially among the elderly. In older people, inadequate protein intake can be a bigger problem for bone health than a lack of fruit and vegetables.
This is because the alkaline diet rules out some protein-rich foods that are considered healthy by registered dietitians and nutritionists, including eggs and dairy products. With this in mind, it is a diet to approach with caution as the scientific support for something like the Mediterranean diet is lacking.
What foods are included in the alkaline diet?
Greens
Many green vegetables are considered ‘alkaline’ and certainly provide high nutritional value and vitamins. Green beans, cabbage, and Brussels sprouts, for example, are full of fiber and minerals, and leafy greens like kale produce both vitamin A and vitamin C, adding calcium and fiber to your diet.
Peas
A great source of protein in any runner’s diet, beans are packed with fiber, minerals and vitamins. Beans allowed by the alkaline diet restrictions include butter beans, haricot beans and soybeans. Although 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 (which many people would do anyway to cook the beans better). Beans are a versatile food and a good source of protein for vegans and vegetarians.
Millet
Also a popular choice for a gluten-free diet, millet 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 for some people to digest. It is also a good source of protein and iron, and on an alkaline diet it is often used as a substitute for wheat.
Results
As most fruits are actually acidic, only some are classified as ‘alkaline forming’. However, the theory behind the diet is that fruits such as grapefruit, although they may taste sour at first, have an ‘alkaline effect’ on the body when consumed. In general, fruit (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. Alkaline foods like pomegranates are a great source of vitamin C, and avocados are high in potassium and packed with nutrients.
Tofu
Tofu is considered excellent for ‘assisting the body towards an alkaline state’. As an excellent plant-based protein source, tofu is rich in nutrients for runners looking to improve their diet and find meat alternatives, for whatever reason.
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Quinoa provides many minerals and vitamins and compares favorably with other grains. It is also very versatile and can be used as a substitute for rice, or added to your salads or stews.
Sweet potatoes
Sweet potatoes are a great source of energy for runners, a great source of fiber and minerals like calcium and iron. Whether you prefer to roast them, or chuck them into a curry, sweet potatoes are a great addition to any diet.
Olive oil
Olive oil is prescribed to be on the lower end of the acid scale. However, it contains healthy monounsaturated fats that lower LDL (low-density lipoprotein) levels in the blood, as well as being packed with antioxidants. It is best not to cook with olive oil at high temperatures (this alters the phenolic compounds and can give the oil a distinct taste). Enjoy it in vegetable sautés, drizzled on pasta or added to salad dressings.
