Acidic Body Conditions and the Milk Debate

Acidic constitution and milk issues?

Hello, nutritionist.
I have issues with an acidic body constitution, and there are many suggestions online for improving this condition.
I'm unsure about their accuracy, so I would like to ask the doctor how I should change my diet, especially since I work night shifts.
Additionally, I've heard that milk can contribute to an acidic body constitution and is a major cause of allergies.
Is this true? There are claims that osteoporosis in advanced countries is largely due to milk consumption, while many African countries, which primarily consume fruits and vegetables, have lower rates of osteoporosis.
How can this be explained? Is drinking milk good or bad? What about powdered milk? I appreciate your guidance, thank you!

Ryan, 20~29 year old female. Ask Date: 2011/08/10

Dr. Lu Guanqi reply Nutrition

Hello, the human body has an acid-base regulation system, so strictly speaking, there is no distinction of "acidic or alkaline constitution." What can be differentiated is the "acid-base nature" of foods.
Foods that contain a higher amount of cations, such as calcium, magnesium, sodium, and potassium, are considered alkaline, like vegetables and fruits.
In contrast, foods rich in anions, such as phosphorus and sulfur found in meats (proteins) and refined grains (like wheat flour, white bread, and white rice), are classified as acidic.
Alkaline foods can help prevent chronic diseases because they are primarily fruits and vegetables, which are low in calories and rich in vitamins, minerals, and dietary fiber that are beneficial for health, rather than due to their alkaline nature.
Milk allergy refers to an allergic reaction of the immune system to the proteins in milk; individuals without an allergic constitution will not develop allergies from consuming milk.
The cause of osteoporosis is calcium loss.
Milk and meat are high-protein foods that produce anions like phosphorus and sulfur during metabolism.
When these are excreted from the body, a large amount of cations is needed for neutralization, which can lead to calcium loss.
The Western diet, which is primarily based on meat and dairy products, results in a higher prevalence of osteoporosis.
Correctly, low-fat milk remains an excellent source of calcium, and it is recommended to consume 1-2 cups per day, as long as the total intake of meat (including fish, beans, and eggs) is not excessive.
Additionally, appropriate exercise and sun exposure (for vitamin D) are crucial for maintaining calcium levels.
Fresh milk and powdered milk are considered equivalent.
It is advisable to maintain a balanced diet that is light, rich in fruits and vegetables, and low in processed foods to reduce the burden on your liver and digestive system.
Our hospital offers nutrition consultation clinics every Wednesday afternoon, where professional nutritionists can create a personalized dietary plan for you.
Wishing you good health.
Sincerely,
Nutritionist Lu Guanqi, Chianan Rehabilitation Hospital

Reply Date: 2011/08/10

More Info

The concept of "acidic body conditions" is often misunderstood and can lead to confusion regarding dietary choices, particularly concerning milk consumption. It's important to clarify that the human body has a sophisticated system for regulating pH levels, and the idea of having an "acidic body" is not scientifically supported in the way many people think. Instead, we should focus on the acid-base properties of foods and their potential health impacts.

Firstly, the notion that certain foods can make the body more acidic or alkaline is based on the idea that foods can influence urine pH. Foods high in protein, such as meat and dairy, tend to produce acidic byproducts when metabolized, while fruits and vegetables are generally considered alkaline-forming. However, this does not mean that consuming acidic foods will lead to an acidic body environment; the body maintains a tightly regulated pH level in the blood, typically around 7.4, regardless of dietary intake.

Regarding milk, it is a source of high-quality protein and essential nutrients, particularly calcium and vitamin D, which are crucial for bone health. The claim that milk contributes to an "acidic body" is based on the idea that high-protein diets can lead to calcium loss through urine, potentially increasing the risk of osteoporosis. However, research indicates that adequate calcium intake, whether from dairy or other sources, is vital for bone health. In fact, populations that consume dairy products tend to have higher bone mineral density compared to those who do not.

The concern about milk causing allergies is valid, as some individuals have a true milk allergy or lactose intolerance. However, for those without these conditions, milk can be a nutritious part of the diet. It's essential to differentiate between food allergies and general dietary preferences or intolerances. If your body reacts negatively to milk, it may be wise to explore alternatives, but this does not apply to everyone.

The argument that osteoporosis is more prevalent in Western countries due to milk consumption is a simplification. Osteoporosis is a multifactorial disease influenced by genetics, lifestyle, dietary patterns, and physical activity. While some studies suggest a correlation between high dairy intake and increased calcium excretion, others show that dairy consumption is associated with lower fracture risk. Additionally, many African countries have different dietary patterns and levels of physical activity, which also play significant roles in bone health.

As for your dietary changes, focusing on a balanced diet rich in fruits, vegetables, whole grains, and lean proteins is advisable. Incorporating a variety of foods can help ensure you receive all necessary nutrients. If you work night shifts, maintaining a regular eating schedule and being mindful of your food choices can help manage energy levels and overall health.

In conclusion, milk can be a beneficial part of a balanced diet for many individuals. It provides essential nutrients that support bone health and overall well-being. If you have specific concerns about milk or dietary acid-base balance, consulting with a registered dietitian or nutritionist can provide personalized guidance tailored to your health needs.

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