Alcaline vs acidic, whats the difference?

What do you think of when I say the word “balance”?

Being able to stand on one foot without falling? Riding a bike without toppling over?

When it comes to your body and your health, balance takes on a whole different meaning, and it is critical on so many levels.

For those of you who are in perimenopause or menopause, balance is talked about a lot because we are always striving to keep hormones in balance as they fluctuate and decline during this transitional time of life.

Keeping your blood sugar in balance, as well as your enzyme levels, water, electrolytes, and many more factors is all essential for optimal health and well-being.

The balance I am going to talk about today concerns that between alkaline

and acidic foods.

There is a third category called neutral, and I will mention it as well, but the focus will be on alkaline and acidic.

Before I can explain what alkaline and acidic means, you need to know about pH.

PH is the measure of the acidity or alkalinity (basicity) of liquids.

For those of you who like science, pH is based on concentrations of the hydrogen ion into a scale that ranges from 0 to 14.

When we talk about alkaline and acid foods, the range we are interested in is between 3 and 10.

Alkaline foods are determined by how much acid they produce when you

digest them.

On the pH scale, alkaline foods and liquids are rated greater than 7, with 7 being neutral.

Tap water, river and ocean water, and most spring water have a pH of 7. Basically, alkaline foods include most fruits and vegetables, soybeans, some nuts, and legumes.

Various foods in this category are more alkaline than others.

For example, apples, almonds, and turnips are considered an 8, while avocadoes, pears, and figs are in the 9 range, and broccoli, onions, and seaweed are in the 10 range.

You can find various charts online that provide a more detailed list of foods in each of the different numbered pH categories.

On the other end of the scale are the acidic foods, typically found in the 3 to 6 range.

Generally these include eggs, dairy, meat, most grains, and processed foods. Carbonated beverages, energy drinks, and club soda are in the 3 range.

Examples of foods and beverages in the 4 range include pork, beer, cheese, vinegar, pasta, and artificial sweeteners.

Some of the members in the 5 range include wheat, white bread, beef, peanuts, distilled water, and sweetened fruit juices.

Examples in group 6 include fish, eggs, tea, and liver.

Now here comes the part where balance is critical. In order to survive,

humans require that their pH in serum (that’s the fluid and solvent part of

your blood) be about 7.4, or in a range of 7.35 to 7.45.

These numbers represent a slightly alkaline state.

Therefore, it is recommended that you eat more alkaline foods than acidic.

That’s not to say you need to eliminate acidic foods, as many of them provide essential nutrients.

However, to assist your body’s natural efforts to remain in balance and stay in the 7.4 pH range, you may want to include more fruits and vegetables to your diet, for example, and reduce the amount of processed and refined foods you consume.

A big plus: fruits and vegetables are especially great sources of phytonutrients and fiber, which are lacking in dairy, meat, and fish foods.

To help you with your efforts to keep your pH in a healthy range, I have a quick and easy recipe to share that can not only help with pH balance but aid digestion as well.

Since digestive issues are very common among women in perimenopause and menopause, this recipe is especially for you!

The ingredients include baking soda (aluminum-free), organic apple cider vinegar, and lemon juice.

Why did I choose these ingredients?

Baking soda, also known as sodium bicarbonate, is an alkaline substance.

When it mixes with an acidic food or liquid, it changes the pH level.

That’s why many people take baking soda with water to relieve indigestion or an upset stomach.

Fortunately only a very small amount of baking soda is necessary to help with stomach issues, as it is high in sodium.

Apple cider vinegar is considered to be moderately to very acidic, depending on the brand you use, as the pH values are not the same for all brands.

Combining it with baking soda balances out the pH. Purchase apple cider vinegar that has the mother, which is the substance that usually settles to the bottom of the bottle and contains the beneficial bacteria and yeast.

One to two tablespoons per day of apple cider vinegar is recommended; do not take more than 2 tablespoons daily.

Always dilute the vinegar in 6 to 8 ounces of water or stir it into soup or broth before you consume it.

Take the vinegar before a meal. Some people like to start their morning with vinegar and water.

Taking too much apple cider vinegar or consuming daily for a weeks or months may cause stomach upset, a decline in calcium and/or potassium levels, or irritate the throat. It also can interact with some medications used for heart disease and diabetes.

Lemon juice has about the same pH as apple cider vinegar, which means it is acidic.

When it is combined with baking soda, the pH is balanced. Limit your intake of lemon juice to no more than 2 tablespoons daily and dilute it in water or another liquid such as water or tea.

References

Apple cider vinegar myths and facts. West Virginia Extension. 2024 Jan 18

Schwalfenberg GK. The alkaline diet: is there evidence that an alkaline pH

diet benefits health? Journal of Environmental and Public Health 2012;

2012:727630.

Waugh A, Grant A. Anatomy and Physiology in Health and Illness. 10th

edition. Philadelphia, Pa, USA: Churchill Livingstone Elsevier; 2007.