The alkaline diet is becoming more and more popular because it aims to support the acid-base balance in the body. You can boost your general well-being with a balanced diet that includes plenty of alkaline foods. This type of nutrition can reduce inflammation and give you more energy. In this blog, we would like to introduce you to the concept of an alkaline diet, introduce you to alkaline foods such as oats and other types of grain, and show you simple recipes for an alkaline breakfast.
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What is an alkaline diet?
The alkaline diet is based on the idea that certain foods have an alkaline or acidic effect on the body after digestion. The pH value plays an important role here: a neutral pH value is around 7, anything below this is considered acidic and anything above it alkaline. The human body is constantly working to maintain a slightly alkaline pH value of around 7.4 in the blood.
Foods rich in minerals such as calcium, magnesium and potassium have an alkaline effect. In contrast, acid-forming foods such as meat, sugar and processed products contribute to an increased acid load in the body due to their high protein and fat content after breakdown.
The goal of an alkaline diet is to increase the proportion of alkaline foods and reduce the consumption of acid-forming foods in order to support the body's internal balance.
When should you eat an alkaline diet?
An alkaline diet can be particularly helpful if you notice signs of acidification. Symptoms such as chronic fatigue, digestive problems, skin problems or a weakened immune system can be signs of an imbalance in the acid-base balance. A permanently disturbed pH value can also increase the risk of chronic diseases such as osteoporosis or kidney disease.
People who are under a lot of stress, eat an unhealthy diet or consume a lot of animal products can particularly benefit from an alkaline diet. It can not only help detoxify the body, but also have a preventive effect. This relieves the body, supports digestion and gives you more energy in your everyday life.
List of alkaline foods
Most alkaline foods come from plant sources. Here is a selection of foods that have an alkaline effect on the body and can be ideally integrated into an alkaline diet:
- Fruit: apples, pears, berries, bananas, lemons, grapefruit, melons
- Vegetables: spinach, broccoli, cucumbers, zucchini, carrots, beetroot, celery, avocados
- Legumes: lentils, chickpeas, green peas
- Nuts and seeds: almonds, sunflower seeds, sesame seeds, flax seeds, chia seeds
- Grains: quinoa, amaranth, millet
- Herbs and spices: parsley, basil, oregano, ginger, turmeric
- Fats: olive oil, coconut oil, avocado oil
- Drinks: herbal tea, still water with lemon juice
All of these foods can be easily integrated into your alkaline diet.
Which grains are alkaline?
While most grains tend to be acid-forming, there are some that have an alkaline or at least less acid-forming effect on the body. These include:
- Quinoa: Quinoa is rich in protein, fiber, and important minerals.
- Amaranth: Similar to quinoa, amaranth is gluten-free and a good source of alkaline nutrients.
- Millet: Millet is one of the few grains that is considered alkaline and can be a good addition to salads, soups or as a side dish.
- Buckwheat: Buckwheat also has an alkaline effect on the body.
Are oats alkaline?
Oats are slightly acidic, but they are among the milder representatives of this category and are also rich in fiber, vitamins and minerals. Due to their many health benefits and low acid load, they are often recommended in moderate amounts as part of an alkaline-balanced diet. Oats are also great to combine with alkaline foods such as fruits, nuts and seeds.
How to design an alkaline breakfast
An alkaline breakfast is the perfect way to start your day full of energy.
Here are some ideas:
- Oatmeal porridge with an alkaline topping: Prepare oatmeal with water or almond milk and add alkaline toppings such as berries, almonds and cinnamon.
- Chia pudding with fresh fruit: Soak chia seeds in almond milk and serve with fresh fruit such as kiwi, berries or peaches.
- Fruit smoothie bowl with nuts and seeds: Blend fresh fruit such as bananas, berries and a dash of lemon juice into a smoothie and top with almonds, flaxseeds and grated coconut.
- Avocado toast on alkaline bread: Choose an alkaline bread, such as spelt, whole grain, sourdough, buckwheat or millet. Top with avocado slices and sprinkle with a little basil or herb salt.
2 recipes for your alkaline breakfast
Although oats are not purely alkaline, they can be easily integrated into an alkaline-rich diet.
Here are two delicious recipe ideas:
Oatmeal porridge with berries and nuts
Ingredients:
- 50 g oats
- 200 ml almond milk or soy milk
- A handful of berries (raspberries, blueberries, strawberries)
- 1 tbsp almonds or walnuts
- 1 tsp flaxseed
- 1 pinch of cinnamon
Preparation:
- Heat the oats with the almond milk in a saucepan and simmer over low heat until they are soft.
- Put them in a bowl and sprinkle with the berries, almonds, flax seeds and cinnamon.
- If you like, you can add some maple syrup or agave syrup to sweeten it.
Oat muffins with bananas and almonds
Ingredients:
- 100 g oats
- 2 ripe bananas
- 50 g almonds, chopped
- 1 tsp baking powder
- 1 tsp cinnamon
- 2 tbsp maple syrup or honey
- 100 ml almond milk
Preparation:
- Mash the bananas and mix them with the oats, almonds, baking powder, cinnamon and maple syrup in a bowl.
- Add the almond milk and stir well.
- Fill the mixture into muffin tins and bake at 180 °C for about 20 minutes until they are golden brown.
Conclusion
An alkaline diet can have many positive effects on your health. Even though oats are slightly acid-forming, they can still be easily integrated into a balanced, alkaline-rich diet. There are numerous simple and delicious recipes for an alkaline breakfast. Some of our Verival products are also perfect for integrating into your alkaline diet.
It is important to ensure a varied selection of alkaline foods and to maintain your acid-base balance. With the right recipes and a conscious food selection, you can increase your well-being and go through the day with more energy.
