Last week, we spoke about the exponential increase in cancer and chronic disease in our community and we ended with a challenge to start tracking your body pH over the next week to determine where you stand.
If your body pH is in the 7.4 range, then you’re doing great! If your pH fell below that (under 7.0), then we have some work to do.
Today we’re going to start diving into to great action steps to begin to shift your pH into a more alkaline state. The best way to start to shift your pH is through diet. Food is either acid-forming or alkaline-forming in the body. We’ve created a great list here for you to show which food falls into each category.
Body pH Alkaline and Acidic Food Chart
Understanding the pH Scale
The pH scale is a measure of the acidity or basicity of a substance. It ranges from 0 to 14, with 0 being the most acidic, 7 being neutral, and 14 being the most basic. The pH of a substance is determined by the concentration of hydrogen ions (H+) in the solution.
When a substance has a pH of 7, it is considered neutral because it has an equal concentration of H+ and hydroxide ions (OH-). Substances with a pH below 7 are considered acidic because they have a higher concentration of H+ ions, while substances with a pH above 7 are considered basic because they have a higher concentration of OH- ions.
It is important to note that the pH scale is logarithmic, meaning that a change of one pH unit represents a tenfold change in acidity or basicity. For example, a substance with a pH of 4 is ten times more acidic than a substance with a pH of 5.
The pH scale is used in many industries, including agriculture, food science, and medicine. In agriculture, the pH of soil can affect the growth of crops, while in food science, the pH of food can affect its taste, texture, and safety. In medicine, the pH of bodily fluids can indicate certain health conditions.
Overall, understanding the pH scale is important for determining the acidity or basicity of a substance and its potential impact on various industries.
Acidity in Foods
Acidity is a common term used to describe the sourness or tartness of foods. It is determined by the pH level of the food, which ranges from 0 to 14. Foods with a pH of 7 are considered neutral, while those with a pH below 7 are considered acidic and those with a pH above 7 are considered alkaline.
Acidity in foods is a natural occurrence and can be influenced by various factors such as the type of food, the processing method, and the storage conditions. For example, fruits such as lemons, oranges, and grapefruits are naturally acidic, while dairy products such as milk and cheese are slightly acidic.
Acidic foods can have both positive and negative effects on the body. On one hand, they can stimulate the production of digestive enzymes, which aid in the breakdown of food. On the other hand, excessive consumption of acidic foods can lead to acid reflux, heartburn, and other digestive issues.
It is important to note that the acidity of a food does not necessarily determine its nutritional value. For example, citrus fruits are highly acidic but are also rich in vitamin C, fiber, and other nutrients.
In summary, the acidity of a food is determined by its pH level and can have both positive and negative effects on the body. It is important to consume a balanced diet that includes a variety of foods with different pH levels to ensure optimal health.
Rice and Its pH Value
Rice is a staple food in many cultures and is consumed by millions of people around the world. It is a versatile ingredient that can be used in a variety of dishes, from sushi to stir-fry. One question that often arises is whether rice is acidic or alkaline.
The pH scale measures the acidity or alkalinity of a substance, with a pH of 7 being neutral. Anything below 7 is considered acidic, and anything above 7 is considered alkaline. The pH of rice varies depending on the type of rice and how it is prepared.
According to a study published in the Journal of Food Science, the pH of cooked white rice ranges from 6.0 to 7.2, which is slightly acidic to neutral. Brown rice, on the other hand, has a pH of 5.0 to 6.0, which is more acidic than white rice.
It is important to note that the pH of rice can be affected by factors such as the type of water used for cooking, the cooking method, and the addition of other ingredients. For example, adding vinegar to rice can lower its pH and make it more acidic.
In summary, rice is generally slightly acidic to neutral in pH, with white rice being less acidic than brown rice. However, the pH of rice can vary depending on several factors, so it is important to consider these when cooking and consuming rice.
Factors Affecting Rice’s Acidity
Rice is a staple food in many cultures and is consumed in different forms, such as boiled, fried, and steamed. The acidity of rice is an important factor to consider when cooking and consuming it. Here are some factors that affect rice’s acidity:
Different rice varieties have varying levels of acidity. For example, brown rice is more acidic than white rice. The acidity of rice is affected by the presence of bran, which is removed during the processing of white rice. Therefore, brown rice is more acidic due to the presence of bran.
The pH level of the soil where rice is grown can affect the acidity of the rice. If the soil is acidic, then the rice grown in it will be acidic too. Conversely, if the soil is alkaline, then the rice will be less acidic.
The cooking method used can also affect the acidity of rice. For example, boiling rice in excess water can make it more acidic. This is because the excess water leaches out some of the nutrients, including minerals that help to buffer the acidity.
The way rice is stored can also affect its acidity. Rice that is stored in a humid environment can become more acidic due to the growth of bacteria and fungi. This can also lead to the production of mycotoxins, which are harmful to human health.
In conclusion, the acidity of rice is affected by various factors, including the rice variety, soil pH, cooking method, and storage. It is important to be aware of these factors to ensure that rice is cooked and consumed safely.
Health Implications of Eating Acidic or Alkaline Foods
The pH level of food can have an impact on overall health. Eating too many acidic foods may lead to health problems, such as inflammation, osteoporosis, and kidney stones. On the other hand, consuming too many alkaline foods may lead to issues such as muscle weakness, constipation, and confusion.
It’s important to note that the pH level of food does not directly affect the pH level of the body. The human body has mechanisms to maintain a consistent pH level, regardless of the pH level of the food consumed. However, consuming too many acidic or alkaline foods can still have negative health implications.
A balanced diet with a mix of both acidic and alkaline foods is recommended for optimal health. Foods that are considered acidic include meat, dairy, grains, and processed foods. Foods that are considered alkaline include fruits, vegetables, nuts, and legumes.
In addition to the pH level of food, it’s important to consider the overall nutrient content of the food. For example, while lemons are considered acidic, they are also a good source of vitamin C and other nutrients that are beneficial for health.
Overall, it’s important to maintain a balanced diet that includes a variety of both acidic and alkaline foods to promote overall health and well-being.
Rice in Different Diets
Rice is a staple food in many cultures around the world. It is a versatile grain that can be used in a variety of dishes, from sushi to risotto. Rice is also a common ingredient in many different types of diets, including vegetarian, vegan, and gluten-free diets.
In a vegetarian diet, rice can be an important source of protein. When combined with other plant-based sources of protein, such as beans or tofu, rice can provide all the essential amino acids that the body needs. Brown rice is particularly high in protein and fiber, making it a popular choice for vegetarians.
For those following a vegan diet, rice can be a valuable source of nutrients such as iron and vitamin B12. Many vegan-friendly foods are fortified with these nutrients, but rice can be a natural source as well. Brown rice is a good choice for vegans, as it is high in iron and other essential nutrients.
Rice is also a popular choice for those following a gluten-free diet. Unlike wheat and other grains that contain gluten, rice is naturally gluten-free. This makes it a safe and versatile option for those with celiac disease or gluten sensitivity.
Overall, rice can be a healthy and nutritious addition to many different types of diets. Whether you are a vegetarian, vegan, or gluten-free, there are many ways to incorporate rice into your meals and enjoy its many benefits.
We’ve designed a Free Downloadable version of this worksheet for you to track your own diet! First, take a look at the list and put a dot next to the food you consume regularly.
Are most of the foods you’re eating acid-forming or alkaline-forming?
As you can tell, vegetables are more alkaline-forming while meat tends to be more acidic. Now, before you panic about having to change your entire diet, let’s look at some baby steps that you can do to make a positive impact.
First, start adding more vegetables to each meal. Sometimes in the beginning of switching our food, it’s easier to add versus taking away. So even if you left your entire meal the same, try adding a veggie to each meal. Add a salad. Roast some veggies. When you make stir-fry or casseroles, add a veggie to that casserole that your family already loves. There are many vegetables that are easy to hide as well! For example, you can use cauliflower “rice” instead of regular white rice. You can use mashed sweet potatoes instead of mashed white potatoes. You can add cooked carrots to your child’s mac and cheese and cut out part of the pasta.
There are also many easy food swaps that you can make to shift into consuming more alkaline foods. Perhaps try having pumpkin seeds as a snack instead of walnuts. Substitute all white flour and white rice with brown flour and brown rice. Rice is acidic either way, but at least brown rice is less acidic than white rice. Have watermelon and cantaloupe for your afternoon snack instead of popcorn or chips.
Another way to increase your veggie consumption is through juicing. Juicing is one of the best ways to consume veggies because you’ll be able to drink so much more than you could ever eat in a sitting. For example, you could fit a head of lettuce, handful of kale, a few carrots, and a cucumber into one small glass of juice, whereas you probably would never eat that much as solid food
Have one less meat night and swap for a plant-based night. So if you’re anything like me and my husband were, we were literally eating meat at every meal. I’m talking bacon with breakfast, some meat leftovers for lunch, and a new meat dish for dinner. We started by taking 1 meal a day and making it plant-based. Now instead of bacon and eggs for breakfast, we do chia seeds with almond milk and berries. We purposefully plan a vegetarian dinner night each week as well.
Another BIG way to modify your body pH is through watching what you drink. This is by FAR the easiest way to change your pH because beverages have such a huge impact. The pH of soda is so low, that it takes 32 glasses of 7.0 pH water to neutralize 1 glass of coke. So the next time you pick up a soda, ask yourself if you’re ready to drink 32 glasses of water to neutralize it. Other extremely acidic beverages include liquor, wine, beer, and coffee. And if you thought Diet Soda was okay, diet is actually the worst by far… with a pH of 0.5.
Start to incorporate a few of these changes and tune back in with us next week as we talk about improving your pH through supplements and other healthy products.
Feel free to share your favorite vegetarian recipes!