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For many, the snack cupboard can effectively ruin a diet. Especially in the United States, so many options for snacks are processed or sugary, leaving the body hungry and undernourished. By providing alkaline alternatives for snacktime, you can improve your diet while boosting your body’s pH levels.
Alkalinity is a term with a two-fold meaning. First, alkalinity can describe water, or substances dissolved in water, that have a pH of over 7. These substances usually have a high pH due to the presence of alkaline minerals, like sodium, calcium, potassium, and magnesium. While only liquids soluble in water can have a pH value, other foods and beverages can have an alkalizing effect on the body. This is the second use of “alkalinity.” When a food or drink is alkaline or alkaline-forming, it means that once it is consumed, the body uses the food/drink to keep its internal pH levels at equilibrium.
It is thought that alkaline and alkaline-forming foods (foods that are acidic but can still alkalize the body once consumed) have a direct correlation to the body’s pH levels. The idea is that eating a balanced diet can keep the body’s pH levels at equilibrium, keeping the body functioning properly. While more research is still being conducted in this area, eating alkaline foods is directly related to the pH of urine. This is important because an overly-acidic diet can lower the pH of your urine, leading to kidney stones (1).
Additionally, most alkaline foods are foods considered to be healthy, as most sugary and processed foods have an acidic effect on the body. Therefore, adding more alkaline foods to your diet can lead to you feeling more energized, losing weight, and having less gut problems. Many diseases can be prevented from eating an alkaline-rich diet because of the lack of sugar and processed foods.
Vegetables
Vegetables are among the foods with the highest alkalinity. Nearly every type of vegetable is alkaline, making it easy to find a vegetable you would like to snack on. For example, carrots and broccoli are both high in alkalinity and an easy grab-and-go snack (2). Additionally, celery is not only alkaline, but it is also an anti-inflammatory (3).
While ranch or peanut butter are not alkaline, you can dip your vegetables to make them more appealing to eat as needed. Everything in moderation!
Fruits
Most fruits are also alkaline or alkaline-forming, making them an easy and sweet snack. Apples and bananas, for example, are quick and easy snacks that can curb the sugar-craving with natural sugars. Even citrus fruits like oranges and lemons, which have an acidic pH, are alkaline-forming, making them a smart choice for a sweet snack. Additionally, consuming fruits has been connected to help lower blood pressure.
Nuts
For a salty snack, nuts are a protein-packed, alkaline snack. Almonds, chestnuts, and walnuts are all alkaline. (Note: Peanuts are not alkaline.) Nuts are also filled with good fats, and rich in antioxidants.
Seeds
Just like nuts, seeds are a fine choice for when you need an alkaline “crunch” in your snacking (4). Sunflower seeds, pumpkin seeds, and sesame seeds are all alkaline, and they are packed with fiber, healthy fats, and minerals including calcium, zinc, copper, and folate (5).
Zucchini/Sweet Potato Chips
Chips are commonly thought of when the word “snack” comes to mind. However, most chips are acidic due to the grains and oils used in making them. However, a healthy and alkaline alternative to a normal chip would be zucchini or sweet potato chips. Both zucchini and sweet potatoes are high in potassium and alkalinity, and when cut finely and baked, they can be a yummy chip-substitute (6). Pay attention to the oil you coat them in, as vegetable oil is acidic, while coconut oil and olive oil are alkaline-forming.
Green Smoothies
For a refreshing, nutrient-packed snack, a green smoothie is the perfect choice. Green smoothies mix leafy greens, celery, fruits, and water (7). Leafy greens like spinach and kale are among the most alkaline foods, so the pH of these smoothies is extremely high. Additionally, green smoothies are high in fiber, vitamins, and antioxidants.
Adding alkalinity to your diet has a slew of health benefits. An alkaline diet can help balance your body’s pH levels while decreasing the amount of processed, sugary foods being consumed. Additionally, many alkaline foods are packed with vitamins and minerals that can keep your body energized and functioning optimally.
What are good alkaline snacks?
Fruits, vegetables, nuts, and seeds all make good, easy-to-prepare alkaline snacks.
What is the most alkaline food to eat?
Spinach and kale top the list of foods with the highest alkalinity.
Are chips alkaline?
No. Most chips are not alkaline. Baked sweet potato chips and zucchini chips can be alkaline if they are prepared correctly.
References
Kim Chin,Healthline,https://www.healthline.com/health/acid-foods-to-avoid#low--acid-foods
Christine Mikstas,WebMD,https://www.webmd.com/diet/alkaline-diets
Country Club Dental Flagstaff,https://countryclubdentalflagstaff.com/6-alkaline-foods-eat-for-dental-health/#:~:text=Nuts%20%26%20Seeds,Brazil%20nuts%2C%20which%20are%20acidic.
