is canned tuna acidic or alkaline

Is Canned Tuna Acidic or Alkaline? How It Affects Your Body’s pH

Tuna is one of the most nutritious and popular canned fish around the world. It’s an excellent source of protein healthy fats, vitamins and minerals. But when it comes to its effects on your body’s acid-alkaline balance, is canned tuna acidic or alkaline?

Understanding whether foods are acid-forming or alkaline-forming is part of an alkaline diet. This dietary approach aims to balance the body’s pH levels to promote optimal health

This article will explain what makes a food acidic or alkaline look at the acid-alkaline effects of canned tuna, and provide tips on how to effectively incorporate it into an alkaline diet.

What Determines If a Food Is Acidic or Alkaline?

The acidity or alkalinity of a food refers to its potential renal acid load (PRAL). This is based on how certain nutrients influence acid-base balance when metabolized.

Protein-rich foods like meat, eggs, dairy, fish, grains, and legumes tend to be acidic. This is because protein contains high amounts of sulfur-containing amino acids that generate acid when broken down.

Foods high in chlorine, phosphorus, and sulfur like salt, colas, and coffee are also acidifying.

On the other hand, fruits and vegetables are generally alkaline due to their high potassium, magnesium, and bicarbonate content. These compounds neutralize acids and promote pH balance.

So is canned tuna acidic or alkaline based on its nutrient composition? Let’s take a look.

Is Canned Tuna Acidic or Alkaline?

While tuna provides important vitamins and minerals, it is considered an acidic food.

There are a few reasons why:

• High in protein: A 3 oz serving of canned tuna contains about 22g of protein. When metabolized, this protein generates acidic byproducts.

• Low in alkalizing minerals: Tuna has small amounts of magnesium and potassium compared to fruits and veggies.

• Higher in phosphorus: Contains moderate levels of phosphorus, a mineral associated with acidity.

• Low in prebiotics: Does not contain the gut-healthy fibers that boost alkalizing bacteria.

• Sodium content: Added sodium from canning contributes to an acidic effect.

Research looking at the PRAL values of different canned tunas confirms the acidic nature:

• Albacore tuna: PRAL of 8.2 per 100g
• Skipjack tuna: PRAL of 7.8 per 100g

Any food with a positive PRAL score is net acid-forming. For comparison, PRAL values of some common foods:

• Oranges: -2.7
• Almonds: -7.8
• Beef: 7.8
• Cheddar cheese: 19.2

So while tuna is acidic, it’s less so than many other animal proteins. Nonetheless, those following an alkaline diet should balance tuna intake with generous amounts of alkalizing fruits and vegetables.

Health Benefits of Canned Tuna

Though it’s acidic, canned tuna can still be part of a healthy, alkaline diet. Some benefits include:

• High in protein: Provides over 20g of protein per 3oz serving to support muscle growth and repair.

• Source of omega-3s: Contains anti-inflammatory EPA and DHA fats that benefit heart and brain health. Albacore has more than light tuna.

• Rich in selenium: A 3oz portion meets over half your daily selenium needs, boosting immunity and thyroid function.

• Vitamin D: Tuna canned in oil provides around 50IU vitamin D per serving to protect bones.

• Affordable: Canned tuna costs a fraction of fresh fish and other protein sources.

• Nutrient retention: The canning process preserves the omega-3s and other nutrients.

• Convenience: Tuna is ready to eat straight from the can and has a long shelf-life.

The key is balancing tuna with plenty of fresh fruits, vegetables, nuts, seeds, and legumes. This helps offset the acidic effects.

Tips for Incorporating Canned Tuna into an Alkaline Diet

Here are some tips on how to add canned tuna into an alkaline diet:

• Choose low-sodium options to reduce the acidifying effects of excess salt. Alternatively, rinse tuna before eating.

• Opt for tuna canned in water rather than oil, which is lower in vitamin D but avoids additional fats.

• Limit albacore white tuna to 6oz per week and light canned tuna to under 12oz per week to minimize mercury exposure.

• Enjoy tuna in moderation as part of a diet rich in fresh produce, nuts, seeds, and plant proteins like beans and lentils.

• Balance tuna meals with extra servings of alkalizing fruits and veggies and a squeeze of lemon.

• Select tuna canned in BPA-free containers to limit exposure to this industrial chemical, which may disrupt hormones.

• Use tuna in salads, wraps, sandwiches, atop greens, mixed into rice or quinoa bowls, and in veggies-loaded casseroles and bakes.

Prioritizing plant-based foods and limiting intake of acidic foods like tuna to a few times a week can help maintain an ideal pH balance.

Frequently Asked Questions

Now let’s answer some common questions about canned tuna’s acid-alkaline effects:

1. Is tuna alkaline or acidic?

Tuna is considered an acidic food due to its high protein content, phosphorus levels, and added sodium from canning. It has a positive PRAL score indicating an acid-forming effect in the body.

1. Is canned tuna good for acid reflux?

No, tuna is not typically recommended for acid reflux since it is acidic. Foods like bananas, oatmeal, greens, and noncitrus fruits are better. However, tuna is less acidic than many other proteins.

1. Is light tuna or albacore tuna more acidic?

Albacore white tuna is slightly more acidic, with a PRAL of 8.2 compared to 7.8 for light tuna. However, albacore also contains more beneficial omega-3 fatty acids. Moderation of both is key.

1. Is tuna alkaline when combined with vegetables?

Yes, pairing tuna with alkalizing foods like salads, greens, and fresh veggies can help neutralize some of its acidity. Balancing tuna with plant foods is important for an alkaline diet.

1. Does cooking method change canned tuna’s acidity?

No, cooking method doesn’t alter canned tuna’s acid-alkaline classification. However, rinsing tuna before use can help reduce some of the sodium it absorbs during canning.

The Bottom Line

While tuna is acidic due to its protein content, consuming 2-3 servings per week as part of an overall alkaline diet rich in fruits, vegetables, nuts, seeds, and plant proteins can support better health. Select low-sodium, BPA-free cans and be sure to balance it with plenty of alkaline foods to offset the acidity.