Vegan Diets: Alkaline Urine Myth Or Reality?

will a vegan diet make urine alkaline

The typical Western diet is characterised by a high net acid load, which can be measured by the potential renal acid load (PRAL) of a person's urine. A vegan diet is associated with a lower PRAL, indicating a less acidic body pH. This is because vegan diets are typically characterised by lower protein, phosphate, and sulfur intake, and higher intakes of alkalising foods such as fruits, nuts, legumes, and vegetables.

A lower PRAL is associated with a reduced risk of osteoporosis, as well as other health benefits such as improved cardiovascular health and mental health.

Characteristics Values
Effect of vegan diet on urine pH Vegan diets are associated with a higher urine pH value.
Effect of vegan diet on dietary acid load Vegan diets are associated with a lower dietary acid load.
Effect of vegan diet on bone health There is no clear association between a vegan diet and bone health.

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Vegan diets are associated with a lower dietary acid load

A study by Katharina J. Penczynski et al. compared the urinary potential renal acid load (uPRAL) of vegans and omnivores. They found that vegans had a significantly lower uPRAL, lower 24-hour urinary phosphate and sulfate excretion, and a higher urine pH value. This confirms that vegan diets result in a more alkaline environment in the body.

Another study by Alexander Müller et al. investigated the impact of a vegan diet on dietary acid load. They found that a short-term isocaloric vegan dietary intervention effectively reduced dietary acid load in healthy individuals, while a meat-rich diet increased it. The lower acid load in vegans was attributed to a lower intake of protein and phosphorus.

A plant-based dietary supplement was also found to increase urinary pH, indicating a more alkaline environment in the body. This suggests that plant-based supplements may help neutralize the acid load of the Western diet.

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A vegan diet may increase urine pH

The body's pH level is a measure of how acidic or alkaline it is, typically ranging from 0 to 14 on the pH scale, with 7 being neutral. Human blood tends to be slightly alkaline, with a pH between 7.35 and 7.45. Maintaining this pH range is crucial for overall health, as even slight deviations can have negative consequences.

The modern diet, which often includes excessive amounts of meat, dairy, eggs, and grains, tends to create an acidic environment in the body. This acidity can lead to various health issues such as insulin sensitivity, reduced oxygen delivery to cells, and slower tissue regeneration.

By contrast, a vegan diet, by eliminating animal products and emphasizing plant-based foods, can help shift the body's pH toward a more alkaline state. This shift may have beneficial effects on overall health and potentially reduce the risk of certain diseases.

Research supports the notion that a vegan diet can reduce dietary acid load, resulting in a more alkaline environment in the body. One study found that a vegan diet significantly lowered the potential renal acid load (PRAL) and net endogenous acid production (NEAP) compared to a meat-rich diet. Another study observed an increase in urine pH among participants who consumed a plant-based dietary supplement.

However, it is important to note that the body has regulatory mechanisms to maintain blood pH within a narrow range. Therefore, while diet can influence urine pH, it may not have a significant impact on blood pH. Additionally, the health implications of an alkaline diet are still a subject of ongoing research.

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Animal products cause acid formation in the body

The body has multiple systems to buffer and titrate acid, including bone, which contains large quantities of alkaline salts of calcium. However, the body's ability to maintain blood pH levels declines with age, and the kidneys' ability to regulate acid-base balance decreases.

A diet high in animal products can, therefore, contribute to the development of metabolic acidosis and osteoporosis. This is because, to prevent a build-up of acid in the body, the body draws on phosphate, which is found in the calcium phosphate salts that are the structural components of bones and teeth. This can lead to structural weakness in bones and teeth, or osteoporosis.

A vegan diet, on the other hand, is naturally more alkaline, as it eliminates animal protein and tends to be lower in grains, simple sugars, alcohol, and processed foods, all of which cause acid formation in the body.

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A vegan diet may reduce the risk of osteoporosis

Osteoporosis can affect people at almost any age but people aged 50 or older are at the greatest risk. Taking action to protect bone health in childhood and early adulthood is key to preventing osteoporosis later in life.

Calcium is crucial for bone health as it is the predominant mineral in bone and is necessary for the building and maintenance of bone. If dietary calcium isn't available, the body pulls calcium out of bones, thereby weakening them.

Vegan diets need to be well-planned to ensure adequate calcium intake. Adults need 1,000mg of calcium per day, while women over the age of 50 and men over the age of 70 need 1,200mg. Studies consistently show that vegans do not meet these needs, placing them at higher risk for low bone density.

To increase your calcium intake as a vegan and increase your bone density, try the following:

  • Eat dark green vegetables daily (broccoli, kale, brussels sprouts, bok choy, etc.)
  • Use calcium-set tofu (check the label to make sure your tofu is high in calcium – some aren't)
  • Drink calcium-fortified beverages like non-dairy milk and juices
  • Make almonds, almond butter, tahini, and blackstrap molasses a part of meals and snacks

You should also watch your intake of salt, alcohol, and caffeine – these foods decrease calcium absorption.

In addition, physical activity (specifically, weight-bearing resistance exercise) intensifies the bone-building process and helps maintain bone density as we age. Later in life, activities that target muscle strength and balance can help prevent falls and fractures.

Vitamin D is directly involved in the building of strong bones because it helps us absorb calcium. The daily requirement of vitamin D is 600IU. You can obtain vitamin D from fortified foods (like fortified breakfast cereal or non-dairy milk, for example), but if you live in Canada, you should take a 1,000-2,000 IU vitamin D supplement during the winter months (October-April) for optimal health.

Vitamin K stimulates bone formation and can be found in the same foods that have high calcium, like dark leafy greens, beans, and soy products.

Potassium decreases calcium loss and increases the rate of bone building. Oranges, bananas, potatoes, and many other fruits and veggies are all rich sources of potassium. As a rule of thumb, whole foods are typically high in potassium, while processed foods are low in potassium.

A well-planned plant-based diet can protect against osteoporosis. Here are a few key tips:

  • Eat a healthy, balanced diet
  • Eat dark leafy greens daily
  • Drink calcium-fortified beverages
  • Take a vitamin D supplement
  • Exercise 150 minutes per week
  • Add resistance and weight-bearing exercise to your routine
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A vegan diet may reduce the risk of chronic kidney disease

Chronic kidney disease (CKD) is a non-communicable disease that affects more than 10% of the global population. The number of patients affected by CKD is increasing due to the rise in risk factors such as obesity, hypertension, and diabetes mellitus.

A vegan diet is associated with a lower risk of CKD in patients with hyperuricemia. Hyperuricemia is a well-known risk factor for CKD. A recent study showed that a vegan diet was associated with a 31% lower risk of CKD in patients with hyperuricemia.

A vegan diet may be beneficial in reducing the occurrence of CKD in patients with hyperuricemia due to its ability to:

  • Improve gut dysbiosis
  • Reduce the number of pathobionts and protein-fermenting species
  • Increase the production of short-chain fatty acids (SCFA)
  • Reduce metabolic acidosis
  • Reduce hyperphosphatemia
  • Avoid vitamin K and magnesium deficiency
  • Reduce inflammation and oxidative stress
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Frequently asked questions

The optimal pH for human blood and tissues is in a very small range, between 7.35 and 7.45 on the pH scale (slightly alkaline).

The human stomach is loaded with hydrochloric acid, giving it a pH of about 1.5–2.0, which is highly acidic. This acidity is necessary to break down food.

Urine pH is a poor indicator of overall body pH and general health. It can also be influenced by factors other than your diet.

Human blood is always slightly alkaline, with a pH of 7.35–7.45. When your blood pH falls out of the normal range, it can be fatal if left untreated.

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