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I think you’re completely missing the point about PRAL-based Alkaline Diets. Because it is not about individual foods and eating everything that is alkaline. Instead, it is about eating a wide variety of whole foods across all the important food groups with your total intake being alkaline (PRAL negative).
Also, the fat in the eggs and spinach photo is coming from an olive oil dressing (neutral PRAL). But that’s irrelevant. Because the very negative PRAL values from spinach more than compensate for the positive PRAL values of bread and eggs.
Anyway, thank you for your feedback. But I wish you’d post directly to the forum instead of waiting until I find time to trawl through the feedback responses. That way we can start getting some meaningful discussions going about practical use of PRAL tables. Then I can improve them to make them easier for everyone to use.in reply to: Should I omit toast with Eggs and Spinach?
Thank you for your feedback.
I’m sorry to hear about your skin cancer problems. Unfortunately, I can’t find any evidence to suggest that alkaline diet has any benefits. Since most studies I’ve found are more related to environmental issues such as:
- Ultraviolet radiation
- Photosensitizing drugs
- Ionizing radiation
- Human papillomaviruses
- Systemic immunosuppression
That list is from:
Verkouteren, J. A. C., K. H. R. Ramdas, Marlies Wakkee, and Tamar Nijsten. “Epidemiology of basal cell carcinoma: scholarly review.” British Journal of Dermatology 177, no. 2 (2017): 359-372.
Which also states the evidence for dietary factors is inconsistent and inconclusive.
However, another report lists dietary factors that might be useful targets for further research:
Payette, Michael J., James Whalen, and Jane M. Grant-Kels. “Nutrition and nonmelanoma skin cancers.” Clinics in dermatology 28, no. 6 (2010): 650-662.
Which lists a number of potentials: Less fat, folate, and metals (copper, iron, zinc); more Vitamin A, C, and E, selenium, and green tea.
More recently, there’s potential good news in a 2008 nutrition study:
Fortes, C., S. Mastroeni, F. Melchi, M. A. Pilla, G. Antonelli, D. Camaioni, M. Alotto, and P. Pasquini. “A protective effect of the Mediterranean diet for cutaneous melanoma.” International journal of epidemiology 37, no. 5 (2008): 1018-1029.
Overall, our findings suggest that some dietary factors present in the Mediterranean diet might protect from cutaneous melanoma.
Personally, I find these days it is much easier to adopt Mediterranean style eating patterns than spend time calculating PRAL scores. But I’m happy to help people find information on any type of diet. Because that helps you discuss with your doctor how lifestyle changes can support your treatment plan.in reply to: Basal Cell skin Cancer (BCC) and Alkaline Diet
I’m very interested in making PDF versions of PRAL charts. But I’m not sure how to present the information so it’s easy for you to use in the kitchen.
To explain, my first charts included all foods from the USDA database. But this means there is a lot of repetition of very similar foods. So my later PRAL food lists just use the foods from the USDA Key Foods list. But that makes the charts very restricted. So you won’t find many of the foods that you eat regularly. Although I’ve always said that I would add any food if you ask.
After a few years of using PRAL charts, I stumbled across a much simpler scoring system. So from that, I started to develop my AlkaScore system. Unfortunately, I haven’t had much time to take that further. But your request makes me think that the AlkaScore system would be much better for kitchen use. Because I always intended it to be a practical tool to help food shopping and meal planning.
If anyone else is interested in this, please add your replies here or in the AlkaScore topic.in reply to: Downloadable (PDF) PRAL Alkaline Diet Food Charts
Thank you for taking time to post your opinions about canola oil. But your opinions would carry more weight if you backed your claims with evidence.
Anyway, I took your advice and researched canola oil. So I found lots of research related to the health benefits. But I’ll just mention one scientific review for now. Because it summarises almost 100 studies about canola. Including a few about ‘low erucic acid rapeseed oil’:
Lin, Lin, Hanja Allemekinders, Angela Dansby, Lisa Campbell, Shaunda Durance-Tod, Alvin Berger, and Peter JH Jones. “Evidence of health benefits of canola oil.” Nutrition reviews 71, no. 6 (2013): 370-385. (Full study available for any Foodary members interested in collaborative research projects).
That study concludes:
After 15 years of continuing research on canola oil since the latest review by Dupont et al., evidence shows a number of potential health benefits of canola oil consumption (Figure 2). Canola oil can now be regarded as one of the healthiest edible vegetable oils in terms of its biological functions and its ability to aid in reducing disease-related risk factors and improving health.
I’ve included Figure 2 (Evidence of the effect of canola oil on health-related risk factors.) from that report as my featured image for this topic.
Note that the health benefits described by the reports have nothing to do with PRAL. Firstly, most oils, including canola, are PRAL neutral. But just as a PRAL-based alkaline diet must include some acid foods, it should also include neutral foods to provide total nutrient balance. Remember, PRAL is just a scoring system to tell us the likelihood that our diet is alkalizing or acidifying. It is not a substitute for analyzing healthy nutrient balance.
I find your final paragraph very difficult to read and understand. You appear to be complaining about the trans-fat content of canola oil. Many people misunderstand that problem. So you should understand that trans-fats in most oils arise from the extraction process. I.e. they are a product of processing the oil, not a natural part of the oil.
If you buy cheap canola oil, it will almost certainly contain significant trans-fat. Prolonged high temperature causes the same problem. So if you fail to change the oil in your fryer regularly you get more trans-fats.
The way to include canola oil in your diet is to buy cold-pressed oil that is free from trans-fats. But beware this warning from Harvard:
When considered in the context of other commercial fats, the low trans-fat content of canola oil is no different from other vegetable oils. But one word of caution is appropriate. Bottles of canola, soybean, and corn oil in the supermarket proudly proclaim “Contains zero grams of trans-fat.” Read the fine print that states zero grams of trans-fat per serving, which is only one tablespoon, or about 14 grams of oil. The FDA allows any component that is less than 0.5 grams per serving to be listed as zero grams!in reply to: Canola is bad, so research it
First, you should remember that a good PRAL-based Alkaline Diet should include some acid-forming foods. Because your diet should be balanced across a wide range of food groups to maximize the benefits of different nutrients.
As far as the Alkaline Nut list is concerned, note that it is a small sample of nuts based on frequent use (Key Food from the USDA database). So for a more complete list, look at the “Very Alkaline” column in Acid-Alkaline Nut and Seed Products Food Chart.
Ignoring seeds, the most alkaline nut appears to be Beechnuts. But these are not widely available unless you’re into foraging. So I would say the most alkaline nut is chestnut, which is a versatile nut. Because as well as being tasty as a whole nut, it’s also widely used in sauces and other foods.in reply to: What are the most alkaline nuts?
OK, Steve, I think you’re saying you’re celebrating with an alkaline beer now that you’ve realized most of the alkaline diets on the Internet get it wrong saying beer is acidic. Because we know from the PRAL calculation that most beers are alkaline. But’s that not always the case, as it depends on the exact nutrient profile.
It makes me wonder why so many people get this wrong. I’ve even seen websites run by doctors that describe beer as “Very Acidic”. But they never explain how they come to that conclusion. So I’ve messaged one doctor to see if he can provide the numbers behind his statements. But I’m not holding my breath, as it seems that all the similar charts are just copying each other without checking the source of the information.
Anyway, it’s great to know you can celebrate with a couple of hard-earned alkaline beers after a long day. 🙂
Please see my reply to the previous message about diet for acid reflux. Because:
1) I can only help if I know the type of acid reflux.
2) Until I can collaborate in this forum with acid reflux sufferers, I can’t make any progress with my “Food Facts for Acid Reflux” project.
I tried to do this once. But the chart soon got so big it was very slow to load. Also, quite hard to find things.
Really, I need some feedback on how you want to use the PRAL food chart. Then I might think of a practical way to combine food groups into a more useful chart.
So far, I’ve got two ideas:
1) I could make a spreadsheet available with good lookup and filter features. Because that would give you access to all PRAL data. But the filtering and lookup features would stop the huge list of food items being overwhelming. Also, because it’s a spreadsheet, it’s a lot faster than a webpage.
2)Instead of lists of all foods, I might present a healthy weekly diet. Then, I could give you PRAL values on the diet plan. Perhaps also with PRAL values for food items that could be substituted.
Perhaps it’s best to start a new topic explaining how you use PRAL charts now. Also include comments on why it would be easier to have all PRAL food values in one place. Then we can work together to find better tools. Because I see different formats depending on if you use PRAL food charts for analyzing historic food intake, monitoring current diet, or planning future menus.
I think you are missing the point of PRAL food charts. Because they are an estimate of the acid load on your kidneys. So Remer and Manz identified the nutrients that have the most significant effect on urine pH. But that should not replace full nutritional assessment of diet for health purposes.
You have to see PRAL charts as a tool that can help you make better food choices. But “better” depends on how you use the charts and what you are trying to achieve.
First and foremost, your total diet must include a variety of different foods from each food group. Now that differs depending on your eating style. But a healthy diet has a wide variety of whole foods. Then, from that foundation, you can swap certain foods for equivalents with a lower PRAL value if you want to reduce kidney acid load further.
Note that in situations where specific nutrients are important then PRAL is not the right tool to use.
If you explain exactly what your situation is and what you are trying to achieve, I can help you better. So start a new topic explaining those things. Then we can see if PRAL analysis is suitable for your situation.
Hopefully, if my husband does drink, he’ll be more alkaline that day to balance it out!!!
Oh dear, that wasn’t really the take-home message I was aiming for in that article. What I was trying to say is that excess alcohol creates problems beyond anything that a good PRAL-based Alkaline diet can cure. So reasonable alcohol intake is fine. But your husband should talk to his doctor about what is a reasonable alcohol intake. Because his doctor has access to all the relevant personal and medical facts that are important.
Assuming that your husband does not drink to excess, then alcohol is a reasonable part of a good alkaline diet. Because:
a) We should not limit ourselves to alkaline-only foods. It’s important to consume a wide range of foods and drinks to get essential nutrients. But the overall balance should be alkaline-forming.
b) Some alcoholic drinks are acid-forming, some alkaline-forming. As we see from the discussion of beer above. But most are around neutral. So they should not make a significant contribution to acid-alkaline balance if consumption is reasonable.
All-in-all, it’s best to keep things simple and stick to a glass or two of wine.
I’ve mentioned a few times that I’m researching acid reflux and alkaline diet. Because I get a few messages similar to yours, Tim. But, I’ve had to put the research on hold. Because I really need to collaborate with acid reflux sufferers to make sure I’m on the right track.
Unfortunately, all the messages I’ve had so far have been from Feedback Forms or Helpdesk messages. So I can’t interact with those as I can with active forum members.
Significantly I’ve learned that there are 2 common types of acid reflux disease:
- GastroEsophageal Reflux Disease (GERD)
- Your LaryngoPharyngeal Reflux (LPR)
Now, dietary requirements for these appear to be very different. But the situation is quite complex. Hence why I need to check details with actual sufferers rather than rely on pure science from the acid reflux and diet studies.
So, if any acid reflux sufferers are interested in learning more about better diet then please get active in the forum. The best way to start is with a new topic describing yourself, how acid reflux affects your life, what your doctor says, and what you’ve tried so far to help it.
I think you are asking how to use the Acid-Alkaline Sweets Food Chart to get the PRAL score for 2 food items? If so:
Sugar-free chocolate dry pudding mix with 2% milk
The descriptions in my PRAL food charts are taken straight from the USDA database. So sometimes you have to study them for a time to see the differences between similar foods.
First, the database uses “low calorie” instead of “sugar-free”. So there are 2 possible pudding mixes that match your description:
Puddings, chocolate flavor, low calorie, instant, dry mixwhich has an acidic PRAL score of 33.20 for 100 grams.
Puddings, chocolate flavor, low calorie, regular, dry mixwhich has an alkaline PRAL score of -23.10 for 100 grams.
Low fat frozen yogurt chocolate.
Yogurt is a dairy product. So if you look near the end of Acid-Alkaline Dairy and Egg Products Food Chart you will see
Yogurt, chocolate, nonfat milkwhich has an alkaline PRAL score of -1.43 for 100 grams.
If you need further clarification, please reply to this. Better still, start a new topic and tell us more about how you use PRAL charts for a healthier alkaline diet.
I don’t understand why having a range is helpful when planning a PRAL-based alkaline diet. More importantly, you don’t say if you need a range for your total PRAL target. Or a range of PRAL scores for individual food items.
Typically, you would start your PRAL planning by measuring your historic score. So I find the easiest way to do this is to look at my food purchases. But others find that measuring each meal gives better information for them.
Whichever way you do it, you end up with an average daily PRAL score. In the page you refer to, I explain that the average PRAL value for a 2000 calorie diet is -20. But you always want a more negative score than that. So for planning purposes, you might target a PRAL range of -20 to -50 per day. Then you can adjust your range as you progress with your healthier diet.
On the other hand, you might be referring to a range of PRAL values for individual food items. In which case, that information is already included in each chart on the page you are asking about. Because all those charts start with the most alkaline PRAL score first. Then items are listed in PRAL order, ending with the most acidic. So all you have to do is click the arrow on the PRAL Score heading to reverse the sort order.
For example on the Alkaline Vegetables List, it starts with raw spinach at the top with a PRAL score of -51 for a 435-gram serving. Then when you click the arrow next to the PRAL Score heading, the chart switches to most acidic at the top. Alternatively, you can scroll all the way to the bottom of the list. In either case, the most acidic vegetable is boiled frozen green peas with a PRAL score of 3 for a 128-gram serving. So the PRAL range for vegetables (alkaline to acid) is -51 to 3.
Remember that these tables are just a selection of the most common foods. So in my example, you might find vegetables that are outside that range. Also, from your personal point of view, you have to adjust the PRAL score for your meals according to serving size.
TL;DR – Forget about ranges and focus on healthier eating. All you need to do today is eat a more alkaline PRAL total than you did yesterday.
Do you really mean pH, or do you want the PRAL score? Because those 2 values are completely different.
pH measures the physical acidity/alkalinity of foods and drinks by incinerating the item. But PRAL estimates the acidifying/alkalizing effect of food when you digest it. So pH helps balance the contents of tinned and bottled foods. But PRAL helps you eat a healthier diet (if you follow the basic rules of EFSEP).
Anyway, I guess you will have to contact the manufacturer to get the pH value. Or test it yourself the same way you test your own pH. But if you want the PRAL value, please can you post a link to the exact product you mean. Then I can calculate the PRAL from its nutrients.