Curious about the alkaline diet? Discover which foods to avoid. Learn how balancing acidic and alkaline foods might benefit your health. Dive into the science and make informed dietary choices.
Ready to be basic? We mean having a basic (alkaline) pH — the measurement of how acidic or alkaline something is.
Cue the alkaline diet that claims eating alkaline foods can alter your body’s pH. The science is iffy, but the claim is that an alkaline (basic) bod is more resilient from disease than an acidic one.
Turkey is a lean, protein-packed poultry that’s a staple food for many But there’s an ongoing debate about whether turkey promotes acidity in the body This article will take an in-depth look at turkey’s pH, potential health impacts, and tips for balancing its acid load.
What is pH and Acidity?
Before diving into turkey, it helps to understand pH and acidity. pH is simply a measure of how acidic or alkaline a substance is. It ranges from 0 to 14, with 0-7 being acidic, 7 neutral, and 7-14 alkaline.
The lower the pH value, the more acidic something is Battery acid has a very low pH of 1, while baking soda is very alkaline with a pH of 9
When we talk about foods being “acidic” or “alkaline,” we’re referring to the effect they have on the body once digested and metabolized. Some foods like citrus fruits may seem quite acidic initially, but actually promote alkalinity in the body.
The Role of pH in the Body
Maintaining proper pH balance is crucial for overall health. Human blood needs to be slightly alkaline, with a pH between 7.35 to 7.45 for optimal functioning. If blood pH drops, it affects oxygen delivery to cells and impairs performance.
That’s why the body has complex systems in place to tightly regulate pH involving the kidneys, lungs, and buffering agents. Even though food can temporarily alter urine or salivary pH, it usually doesn’t impact blood pH much in healthy people.
However, those with kidney disorders or other conditions may be more susceptible to dietary acid loads that could potentially lead to metabolic acidosis when out of balance.
Is Turkey Acidic?
Now that we understand pH, is turkey itself acidic? Let’s analyze some factors.
Turkey’s pH before digestion is around 6 to 7, putting it in the neutral category. But once metabolized, turkey produces acidic byproducts that give it an overall net acid load.
There are three main reasons turkey ends up being acidic in the body:
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High in purines – Purines are nitrogen-containing compounds that break down into uric acid during digestion. Turkey contains abundant purines.
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High in protein – All animal proteins, including turkey, generate acidic metabolites when metabolized by the body.
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Imbalanced phosphorus content – Turkey has more phosphorus than calcium, which can disrupt calcium metabolism and acid-base balance.
So while turkey meat itself isn’t highly acidic, its nutritional composition ends up creating an acidic environment when processed by the body.
Potential Effects of Acidic Turkey on Health
Consuming acidic foods like turkey occasionally likely poses little risk for most healthy individuals. However, regularly eating acid-forming foods like turkey can potentially impact health in some cases. Possible effects include:
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Lowering blood pH – Chronic metabolic acidosis happens when kidneys can’t excrete acidic byproducts fast enough.
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Weakening bones – The body may leach alkaline minerals like calcium from bone to neutralize blood pH.
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Increased kidney stone risk – Excess acidic waste products make kidneys work harder and may raise kidney stone risk.
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Promoting inflammation – Diet-induced acidosis triggers an inflammatory response that can lead to issues when ongoing.
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Aggravating digestive issues – Those with reflux or ulcers may see symptoms flare up with acidic foods like turkey.
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Gout flares – People susceptible to gout are more likely to experience flares when eating high-purine turkey frequently.
That said, these effects often require very high dietary acid loads over time. For most people, moderate turkey intake as part of a balanced diet poses little concern. But those with renal disorders may need to restrict intake further.
Tips for Balancing Turkey’s Acidity
Here are some tips to counterbalance turkey’s acidifying effects:
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Limit portion sizes to 3-4 ounces per meal and avoid overdoing it.
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Pair turkey with alkalizing fruits, non-starchy vegetables, herbs, spices, and plant proteins like legumes and nuts.
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Choose skinless white turkey meat, which is slightly less acidic than dark meat.
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Avoid processed deli meats and opt for fresh turkey instead.
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Stay hydrated with adequate water and mineralizing fluids like herbal tea.
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Reduce intake of other highly acidic items like soft drinks, excess salt, coffee, and alcohol.
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Don’t overcook turkey, which can increase purines.
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Substitute plant proteins like beans, lentils, or tofu for some turkey meals.
Healthy, Low-Acid Protein Alternatives
For those looking to significantly lower acid load, here are some plant-based protein swaps:
- Legumes: lentils, chickpeas, kidney beans, peas
- Nuts and seeds: almonds, walnuts, pumpkin seeds
- Soy foods: tofu, tempeh, edamame
- Ancient grains: quinoa, amaranth, millet
- Green veggies: spinach, kale, broccoli
- Tubers: sweet potatoes, yams
These provide comparable protein to turkey without the acidic metabolites. A balanced plate of plants makes it easy to get protein without excess acid.
The Bottom Line
While turkey is an excellent source of lean protein, it does have an acidifying effect in the body due to its purine, phosphorus and amino acid content. This may potentially lead to issues like weakened bones, kidney strain, and inflammation when eaten in abundance.
However, turkey can be part of an alkaline diet in moderation by focusing on portion control, food pairing, and cooking method. Substituting plant proteins several times per week may also help reduce dietary acid load for better pH balance and health.
So what are the most acidic foods to avoid on an alkaline diet?
Acidic foods include:
- meat (including chicken, turkey, and beef)
- dairy
- alcohol
- fish
- eggs
- processed foods/drinks that contain refined sugar (such as soda, pastries, candy, and white bread)
If you’re into tracking your body’s pH or actively following an alkaline diet, here’s the deal with acidic foods.
The values of pH range from 0 to 14:
- Acidic: 0.0–6.9
- Neutral: 7.0
- Alkaline (or basic): 7.1–14.0
Acidic foods fall into the acidic range of the pH scale and are different from acid-forming foods. Acidic foods have an acidic pH that doesn’t always leave acidity behind. Whereas acid-forming foods promote acidity in the body.
Foods also have different potential renal acid loads (aka PRALs). PRALS are based on acid excretion in your pee or the acid load your kidneys need to get rid of to keep a balanced pH.
Acid-forming foods tend to have high PRALs, which have been connected to Western diets high in animal protein. According to a 2019 meta-analysis, consuming a diet high in PRALs have been associated with high triglyceride levels and obesity.
Low PRALs are often related to plant-based diets full of fruits and veggies — even acidic ones like citrus fruits and tomatoes. A 2018 review found diets low in PRALs may be beneficial for kidney, heart, and bone health.
But can you actually change your pH?
In reality, what you eat can’t change your body’s blood pH — regardless of high or low PRALs. Your body naturally regulates your blood’s pH at 7.35 to 7.45. Certain foods can impact how much acid is in your urine, since that’s where uric acid exits the body.
Overall, your body stays slightly basic, but different body parts can have a completely different pH. Take your stomach for instance. In order to break down food, stomach acid needs to stay very acidic with a pH of 1.35 to 3.5.
Still want to get alkaline? Here’s the breakdown on acidic foods that have high and low PRALs.
Sipping on soda adds a bunch of phosphoric acid to your body, which causes an increased acid load. Phosphoric acid is often seen in Western diets and is highly absorbable.
Does Meat Make Your Body ACIDIC?
FAQ
Is turkey meat high in acid?
High-acid foods, which create more acid when digested, include: Meat, including fresh and processed. Poultry, like chicken and turkey. Fish, such as salmon, shrimp, scallops, and tuna.
What meat is the least acidic?
Lean meats (such as skinless turkey or chicken) may help some people with acid reflux. “In people who feel best eating a lower-fat diet, lean meats are a good alternative to fattier cuts of meat, which may worsen these symptoms of reflux,” says Rosenstock. These foods may be better tolerated because they’re low in fat.
Is turkey meat ok for acid reflux?
Lean meats, such as chicken, turkey, fish, and seafood, are low in fat and less likely to cause symptoms of acid reflux than fatty meats. Try them grilled, broiled, baked, or poached.
Is chicken acidic or alkaline?
The Alkaline Food Chart The alkaline diet divides food into three categories: acidic, neutral, and alkaline. Acidic foods include red meat, chicken, fish, chocolate, wheat, and alcohol. Neutral foods include natural fats like butter, most oils, milk, and cream. Alkaline foods include most fruits and veggies.
Is Turkey good for acid reflux?
Turkey has a pH of between 5.70 and 6.10, but it is acid-forming, so those suffering from acid reflux should limit their intake or avoid it altogether if it triggers their symptoms. What Is Steak Made Of? Is Turkey Meat Healthy?
Is turkey meat acidic?
Like other meats, turkey meat is slightly acidic and acid-forming, so it may trigger or worsen acid reflux symptoms. However, it’s high in protein, delicious, and nutritious, so if it doesn’t trigger your symptoms, it’s an excellent addition to a healthy diet. What Is the pH of Turkey Meat?
How do you know if a Turkey is acidic?
The acidity of a turkey can also be measured by looking at its potential renal acid load or PRAL value. Turkey meat has a PRAL value of 16.3, making it an acid-producing food. The higher this positive number is, the more acid the food produces inside the body. Turkey is a moderate- or high-calorie food, containing 189 calories in a 100g serving.
What is the pH value of turkey meat?
Very fresh turkey meat may have a pH value of 6.45; however, the acidity then quickly drops, staying at a pH value of around 6 (7). The acidity of a turkey can also be measured by looking at its potential renal acid load or PRAL value.
Is turkey meat a good source of minerals?
Turkey meat is abundant in most minerals. This meat falls in the top 35% of foods as a source of phosphorus, selenium, magnesium, and zinc. Turkey is also rich in potassium, copper, iron, and choline while not being very high in calcium and manganese.
Is Turkey a healthy food?
Turkey is also rich in vitamins B2, B5, D, and A. This meat contains some level of folate or vitamin B9, vitamin B1, and vitamin E. Turkey, however, completely lacks vitamin C and vitamin K. Turkey meat is abundant in most minerals. This meat falls in the top 35% of foods as a source of phosphorus, selenium, magnesium, and zinc.