Balance makes life worthwhile. A small imbalance may lead to bigger issues. Our body also works efficiently when it is in equilibrium with its inner metabolism. One such factor that maintains our body’s equilibrium is the PH level of the body. An Alkaline diet plan cannot only help you in balancing the blood PH but also maintaining your weight and gut health. Here is an Indian PH Balance Diet chart.
PH is the measurement of the acid-alkali ratio of our body’s fluids and tissues. When there is a slight change in the pH it invites all kinds of diseases and metabolic disorders. Excess alkalinity or acidity might lead to accelerated aging, fatigue, and inflammation. It can also lead to impaired enzyme function, as well as organ damage.
pH level is checked on the pH scale that measures the concentration from 1 t o14. A pH less than 7 means the body is acidic and a pH above 7 indicates alkalinity. The normal balanced pH of the body is between 7.1 to 7.4. Slight alkaline pH maintains the integrity of essential vitamins, minerals, antioxidants, as well as phytonutrients.
Alkaline Diet Plan ( Indian PH Balance Diet chart )
What is an Alkaline diet?
The food we eat breaks down into simpler forms and leaves residue in the intestine. This residue is called ash. This ash is acidic in nature. The amount of ash accumulated after digestion of food decides the acidity or alkalinity of food. More ash formed means more acidic the food.
The stomach has an acidic pH to ease the digestion of the food. Whereas the blood has an alkaline pH. Thus, it is necessary to maintain blood’s pH. With a slightly alkaline pH, the body’s metabolism and functions remain efficient.
Foods rich in proteins, phosphate, and sulfur are acidic in nature. In the acidic state, the blood absorbs calcium and magnesium from bones and other tissues, to maintain body pH. This leads to brittle bones, nails, and hair. Foods rich in fiber, vitamins, calcium, magnesium, and potassium are alkaline in nature.
If the blood becomes acidic it can prove fatal for the body. This can happen with certain metabolic conditions like ketoacidosis, uncontrolled diabetes mellitus, starvation, or excessive alcohol consumption.
Advantages of Alkaline Diet:
The very first attraction for an alkaline diet is weight loss. The alkaline diet majorly consists of fruits, vegetables, and high fiber low-calorie foods. This automatically cuts down the calories consumed promoting weight loss.
Makes bones stronger:
As we read earlier acidic blood seeps out calcium and magnesium from the bone into the blood. This makes the bones brittle and weak. Thus alkaline diet prevents this leech of minerals making the bones strong and healthy.
Improves kidney function:
With an alkaline diet, the urine becomes alkaline. This helps in reducing the infection and also improves any kidney malfunctions.
Helps fight cancer:
An acidic environment favors the growth of cancer cells. With an alkaline diet, the pH of the body increases hampering the growth of cancer cells. Consuming more vegetables and fruits along with reduced meat consumption boosts immunity and helps to heal from cancer.
The alkaline diet is low in saturated and trans fats. The high-fiber low-fat diet improves cholesterol levels and heart functioning. With bodyweight coming down there are fewer heart diseases related complications.
Indian PH Balance Diet chart
The pH of foods:
Foods are either acidic, alkaline, or neutral. It is categorized after testing the ash or metabolic waste that the food leaves behind after burning or digestion.
- Acidic: Meat, poultry, fish, dairy, eggs, grains, alcohol.
- Neutral: Natural fats, starches, as well as sugars.
- Alkaline: fruits, nuts, legumes, and vegetables.
Do You Know?
Food’s acidity or alkalinity in the body is not related to its actual pH. For example, lemons are very acidic. But, the ash it produces after digestion and assimilation are alkaline. Thus lemons are included in an alkaline diet. Similarly, when you test meat it will test alkaline before digestion, produces acidic ash in the body. Thus, meat is acid-forming.
Food List for Alkaline Diet / List of Alkaline Foods:
Following the Alkaline ash diet is very confusing with cereal-based Indian staple foods. This is where a professional is very helpful to guide through the journey of following an alkaline diet. It becomes convenient when you have a grocery list that you can consume while on an alkaline diet. With an alkaline diet, the acidic residue is very less in the body after digestion. This keeps the blood pH towards alkaline. There are certain foods that are acidic but on digestion, they leave very less acidic ash. Such foods can also be included in an alkaline diet.
Most Alkaline Foods:
You can eat them freely but within your caloric limits.
- Raw spinach,
- Vegetable juices,
- Herb teas,
- Lemon water
Consume these foods on regular basis.
- Zucchini and sweet potato,
- Almonds and flaxseeds.
- Green tea,
- Coconut water.
Less alkaline foods:
Eat these foods sparingly.
- Honey and sugar,
- Orange, banana, and cherry,
- Pineapple, peach, and avocado,
- NOTE: Cereals are out of alkaline diets but you can include millets, quinoa, amaranth grain in very less quantity. Also, dairy can be replaced by goat milk and goat cheese.
Alkaline Diet Plan ( Indian PH Balance Diet chart ):
Early morning: 1 glass of warm water with lemon juice.
Breakfast: 1 Cup Almond Milk or vegetable juice with 1 Cup Quinoa Upma.
Mid-morning: 1 Cup fruit bowl (Figs, watermelon, papaya, and grapefruit) or 1 glass coconut water
Lunch: 1 cup Onion Tomato Raita (Coconut milk/ Goat milk Curd) + 3 nos. Garlic Vegetable Quinoa/ Oats/ Amaranth Chilla + 1 cup Grilled Zucchini
Snacks: 1 Cup Avocado Papaya Almond Yoghurt Parfait or any allowed fruit from the list mentioned above OR 1 cup green tea
Dinner: 1 Cup Green Salad + 2 nos. medium size Sweet potato carrot beetroot Patty + 3 – 4 nos. Smoked Spinach Corn Stuffed Mushrooms + Spinach Broccoli Soup
Bedtime: 1 cup lemon water
Alkaline Diet Plan or this Indian PH Balance Diet chart emphasizes eating more vegetables, fruits, drinking lots of water, reducing sugar, alcohol, meat, and processed foods. These modifications in the diet will without a doubt improve the body’s health status. It also helps in reducing inflammation of the body by enhancing the healing process. The key, as always, lies in moderation. Keep your diet simple, doable, and practical.