Alkaline and Acid Foods: The 80/20 Diet Plan

For optimal health, you should maintain a proper pH balance in your blood. What does this mean? Acidity and alkalinity are conditions of things like food, water and blood. They indicate the concentration of Hydrogen ions present. This is expressed as pH, which is a number ranging between 0 and 14. The lower the pH, the more acidic a substance is. Conversely, the higher the pH, the more alkaline a substance is. The human body functions best at when the blood has a pH level of 7 or above. A higher level allows the blood to absorb more oxygen, which helps prevent health conditions such as cancer, heart disease, diabetes, infections and neurological disorders.

Your blood’s acid/alkaline balance is a baseline determinant of health. If you have the proper balance (7.4 is ideal), your body will function more efficiently. This can increase your strength, stamina, energy, mental clarity, as well as accelerate fat loss, aid digestion and improve your skin. Alkaline foods can help you fight off illnesses, including cancer. Some acidity is ok but too much can eventually cause cellular walls to erode and corrode arteries, veins and tissues. Imbalance can result in the growth of harmful bacteria and yeast, as well as malabsorption of essential nutrients. It can also lead to a slower metabolism and weight gain.

Alkaline foods are rich in nutrients. Fresh fruits and vegetables are highly alkaline (even citrus fruits which may seem “acidic” but when they are digested, they have an alkalizing effect in the body). Acidic foods include all foods derived from animals, processed foods, sugar, artificial sweeteners, alcohol, grains, dairy and most nuts. Some of the acidic foods are inherently unhealthy, while others like nuts, for example, do have nutrients, so those are better choices for keeping balance. If you tend to eat a lot of “unhealthy” acidic foods, it’s best to combine them whenever possible with alkaline foods to help balance out your diet.

For optimal health, it’s best to follow the 80/20 diet plan. Fruits and vegetables should make up 80% of your diet. Starches and proteins should make up the last 20%. This breakdown ensures your diet, and blood, will be 80% alkaline and 20% acid.

Here is a master list of alkalizing and acidifying foods and substances:

ALKALIZING VEGETABLES

  • Artichokes
  • Barley
  • Grass
  • Beet
  • Greens
  • Beets
  • Broccoli
  • Cabbage
  • Carrot
  • Cauliflower
  • Celery
  • Chard Greens
  • Chlorella
  • Collard Greens
  • Cucumber
  • Dandelions
  • Dulce
  • Edible Flowers
  • Eggplant
  • Fermented Veggies
  • Garlic
  • Green Beans
  • Green Peas
  • Kale
  • Kohlrabi
  • Lettuce
  • Mushrooms
  • Mustard Greens
  • Nightshade Veggies
  • Olive
  • Onions
  • Parsnips (high glycemic)
  • Peas
  • Peppers
  • Pumpkin
  • Radishes
  • Rutabaga
  • Sea Veggies
  • Spinach
  • Spirulina
  • Sprouts
  • Sweet Potatoes
  • Tomatoes
  • Watercress
  • Wheat Grass
  • Wild Greens

ALKALIZING ORIENTAL VEGETABLES

  • Daikon
  • Dandelion
  • Root
  • Kombu
  • Maitake
  • Nori
  • Reishi
  • Shitake
  • Umeboshi
  • Wakame

ALKALIZING FRUITS

  • Apple
  • Apricot
  • Avocado
  • Banana (high glycemic)
  • Berries
  • Blackberries
  • Cantaloupe
  • Cherries
  • Coconut
  • Currants
  • Dates
  • Dried Figs
  • Dried Grapes
  • Grapefruit
  • Honeydew
  • Melon
  • Lemon
  • Lime
  • Muskmelons
  • Nectarine
  • Orange
  • Peach
  • Pear
  • Pineapple
  • Raisins
  • Raspberries
  • Rhubarb
  • Strawberries
  • Tangerine
  • Tomato
  • Tropical
  • Fruits
  • Umeboshi
  • Plums
  • Watermelon

ALKALIZING PROTEIN

  • Almonds
  • Chestnuts
  • Hemp
  • Millet
  • Tempeh
  • (fermented) Tofu
  • (fermented) Whey

ALKALIZING SWEETENERS

  • Stevia

ALKALIZING SPICES & SEASONINGS

  • Chili
  • Pepper
  • Cinnamon
  • Curry
  • Ginger
  • Herbs (all)
  • Miso
  • Mustard
  • Sea Salt
  • Tamari

ALKALIZING OTHER

  • Alkaline
  • Antioxidant
  • Water
  • Apple
  • Cider
  • Vinegar
  • Bee Pollen
  • Fresh Fruit Juice
  • Green Juices
  • Lecithin Granules
  • Mineral Water
  • Molasses blackstrap
  • Probiotic Cultures
  • Soured Dairy
  • Products
  • Veggie Juices

ACIDIFYING VEGETABLES

  • Corn
  • Lentils
  • Olives
  • Winter Squash

ACIDIFYING FRUITS

  • Blueberries
  • Canned or Glazed Fruits
  • Cranberries
  • Currants
  • Plums
  • Prunes

ACIDIFYING GRAINS, GRAIN PRODUCTS

  • Amaranth
  • Barley
  • Bran
  • Oat Bran
  • Wheat
  • Bread
  • Corn
  • Cornstarch
  • Crackers
  • Soda Flour
  • Wheat Flour
  • White Hemp
  • Seed Flour Kamut Macaroni Noodles
  • Oatmeal Oats
  • Quinoa Rice (all)
  • Rice Cakes
  • Rye Spaghetti
  • Spelt Wheat
  • Germ Wheat

ACIDIFYING BEANS & LEGUMES

  • Almond Milk
  • Black Beans
  • Chick Peas
  • Green Peas
  • Kidney Beans
  • Lentils
  • Pinto Beans
  • Red Beans
  • Rice Milk
  • Soy Beans
  • Soy Milk
  • White Beans

ACIDIFYING DAIRY

  • Butter
  • Cheese
  • Cheese, Processed
  • Ice Cream
  • Ice Milk

ACIDIFYING NUTS & BUTTERS

  • Cashews
  • Legumes
  • Peanut Butter
  • Peanuts
  • Pecans
  • Tahini
  • Walnuts

ACIDIFYING ANIMAL PROTEIN

  • Bacon
  • Beef
  • Carp
  • Clams
  • Cod
  • Corned Beef
  • Fish
  • Haddock
  • Lamb
  • Lobster
  • Mussels
  • Organ Meats
  • Oyster
  • Pike
  • Pork
  • Rabbit
  • Salmon
  • Sardines
  • Sausage
  • Scallops
  • Shellfish
  • Shrimp
  • Tuna
  • Turkey
  • Veal
  • Venison

ACIDIFYING FATS & OILS

  • Avocado
  • Oil
  • Butter
  • Canola Oil
  • Corn Oil
  • Flax Oil
  • Hemp Seed Oil
  • Lard Olive Oil
  • Safflower Oil
  • Sesame Oil
  • Sunflower Oil

ACIDIFYING SWEETENERS

  • Carob
  • Corn Syrup
  • Sugar

ACIDIFYING ALCOHOL

  • Beer
  • Hard Liquor
  • Spirits
  • Wine

ACIDIFYING OTHER FOODS

  • Catsup
  • Cocoa
  • Coffee
  • Mustard
  • Pepper
  • Soft Drinks
  • Vinegar

ACIDIFYING DRUGS & CHEMICALS

  • Aspirin
  • Chemicals Drugs
  • Medicinal Drugs
  • Psychedelics
  • Herbicides
  • Pesticides
  • Tobacco

ACIDIFYING JUNK FOOD

  • Beer: pH 2.5
  • Coca-Cola: pH 2
  • Coffee: pH 4

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