Eating acidic foods such as processed meats and citrus is unlikely to change your body’s pH balance. However, research shows that a balanced diet prioritizing plant-based foods is best for overall health.
Your body tightly regulates its pH balance through a variety of mechanisms that involve multiple organs like your kidneys and lungs.
Although your diet may affect the pH of your urine, research generally suggests that consuming acidic or alkaline foods is unlikely to affect the pH level of your blood significantly.
In fact, increased levels of acid in the blood usually suggest an underlying health issue like diabetes that’s not well managed, lung disease, or kidney problems.
Still, some people may choose to limit foods high in acid to reduce their potential renal acid load (PRAL), which refers to the amount of acid your body produces from the foods you eat. The higher the PRAL rating, the more acid you produce upon digestion.
Research has found that reducing PRAL aids in preserving kidney function and also that the Western diet can exacerbate metabolic acidosis.
The distance between two points on the pH scale represents a tenfold difference in the acidity or alkalinity of a substance. A pH of 6 is ten times more acidic than a pH of 7, and so on.
For example, battery acid is extremely acidic at 0, while liquid drain cleaner is very alkaline at 14. Pure distilled water is in the middle at 7. It’s neither acidic nor alkaline.
Your ideal blood pH is between 7.35 and 7.45, which is slightly alkaline. Your stomach is typically acidic at a pH of 3.5, which helps to break down food properly.
But the pH of food before you eat it is less important than the amount of acid or alkaline produced with digestion and metabolism of that food.
Excessive phosphorus and proteins over a long period of time can contribute to the development of metabolic acidosis. The U.S. Department of Health and Human Services recommends that protein should be 10-30% of your total calories.
Foods that tend to cause more acidity in the body if consumed chronically and in excess include:
In general, fruits and vegetables are more alkalizing. Including them in a diverse diet full of fruits and vegetables will help prevent the overconsumption of animal protein and prevent the risk of developing metabolic acidosis.
Although most types of fruit are acidic, they’re considered alkalizing, meaning they actually help reduce acid levels in your body.
This also means that they have a negative PRAL. The more negative the PRAL, the more it reduces the amount of acid in your body during digestion.
Here is the PRAL for a 3.5-ounce (100-gram) portion of several popular fruits:
Keep in mind that although these fruits are alkalizing in the body, their initial acidity could worsen symptoms for those with upper gastrointestinal issues like reflux.
In fact, doctors often advise people with conditions like gastroesophageal reflux disease (GERD) to limit their intake of acidic foods, including citrus fruits like oranges, grapefruit, lemons, and limes.
Here is the PRAL for a 3.5-ounce (100-gram) serving of some common vegetables:
You may choose to avoid drinks high in phosphorus, such as beer or hot chocolate made from packets of cocoa mix. If you do wish to drink alcohol, go with lower phosphorus red or white wine.
Carbonic acid, which is present in all carbonated beverages, contributes to your total body acid. This includes not only soft drinks but also spritzers. The same acidity can also damage your teeth.
When it comes to the benefits of a more alkaline diet, current research says it can be helpful to preserve bone and muscle, and is especially beneficial for individuals with reduced kidney function.
In addition, it may help limit muscle loss, strengthen memory and alertness, and help you live longer.
A diet that includes too many acid-producing foods, such as animal proteins, some cheeses, and carbonated beverages, can cause acidity in your urine. This can cause uric acid stones (a type of kidney stone) to form.
Some experts have speculated that too much acidity over a long period of time can also cause bone deterioration. This is because bones contain calcium, which your body uses to restore your blood’s pH balance when it becomes too acidic.
However, keep in mind that research has turned up conflicting results on how acidic foods may affect bone health due to the variations in total diet among test subjects.
Some evidence suggests that phosphoric acid, commonly found in darker sodas, is linked to lower bone density when it replaces milk, a calcium- and protein-rich beverage.
A 2017 research review notes that long term intake of a overly acidic diet can contribute to low-grade acidosis. The authors state even a small reduction in pH over long periods can have negative health effects, such as:
Other research suggests that too much acidity may also increase your it’s for cancer and heart disease.
Consuming moderate amounts of acid-producing foods as part of a healthy, balanced diet with plenty of alkalizing fruits and vegetables is unlikely to cause muscle and bone loss or increase your risk of chronic disease.
Consuming more alkaline foods may help you better achieve nutritional goals as established in the 2020-2025 Dietary Guidelines for Americans. According to research from 2023, people who consume a diet with a negative PRAL (meaning it’s more alkaline) meet more nutritional goals than those on a diet with a positive PRAL (more acidic).
Research from 2022 also recommends consuming less salt and carbonated beverages.
Turkey is a popular source of protein that is a staple ingredient in many cuisines. While turkey offers several nutritional benefits, there are concerns around whether it promotes acidity in the body. This article will explain turkey’s pH level, acidity, and potential health effects.
What is the pH of Turkey?
pH is a measure of how acidic or alkaline a substance is on a scale of 0 to 14. The lower the pH, the more acidic it is The higher the pH, the more alkaline it is
When you look at turkey’s pH before digestion, it tends to have a near neutral pH around 68 to 7. However, once turkey is digested, it leaves behind acidic byproducts that make it acid-forming with a net acid load.
Why is Turkey Acidic?
There are a few reasons why turkey is considered an acidic food:
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High in Purines – Turkey contains high levels of purines, which are nitrogen-containing compounds that get converted into uric acid during digestion. This increases acidity.
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High in Protein – All animal proteins are acid-forming, and turkey is no exception with around 25-30 grams of protein per 3 ounce serving. The metabolism of protein produces sulfur-containing amino acids that acidify the body.
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High in Phosphorus – Turkey contains more phosphorus than calcium, with skewed calcium-phosphorus ratios. The excess phosphorus can negatively impact calcium metabolism and contribute to a net acid load.
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Low in Alkaline Minerals – Turkey lacks adequate amounts of alkaline minerals like potassium, magnesium and calcium that could help offset its acidity. Plant-based proteins like legumes contain more of these.
How Does Acidic Turkey Impact Health?
Eating acidic foods like turkey occasionally likely won’t cause harm in an otherwise healthy balanced diet. However, regularly eating acid-forming foods like turkey can start to impact the body’s pH balance and health. Potential effects include:
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Lowering Blood pH – When acidic foods lower blood pH chronically, it can impair oxygen delivery to cells and impair function. Strict pH homeostasis is critical for cells.
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Weakening Bones – The body may pull alkaline minerals like calcium from bones to neutralize blood pH. Over time, this could weaken bone density.
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Straining Kidneys – Kidneys work harder to excrete excess acidic byproducts from acidic foods, increasing risk of kidney stones.
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Inflammation – Acidity creates an inflammatory response in the body. Chronic inflammation is linked to diseases.
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Gout Flares – Those prone to gout are at higher risk for flares when consuming purine-rich foods like turkey.
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Digestive Upset – Acidic foods may aggravate digestive issues like acid reflux or ulcers in sensitive people.
However, human bodies are designed to tightly regulate pH through built-in buffering systems. So shifts from foods tend to be minor in healthy people. Those with kidney issues may be more susceptible to dietary acid loads though.
Tips for Balancing Acidic Turkey
Here are some tips to counterbalance turkey’s acidity:
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Limit Portion Sizes – Stick to 3-4 ounce portions of turkey at a time, avoiding overconsumption.
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Pair with Alkaline Foods – Eat turkey with alkalizing fruits, vegetables, nuts, seeds and plant proteins.
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Choose White Meat – Turkey breast is slightly less acidic than dark turkey meat.
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Avoid Processed Meats – Opt for fresh turkey instead of highly acidic processed deli meats.
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Stay Hydrated – Drink plenty of fluids like water to dilute acidic waste products and facilitate excretion.
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Limit Other Acid Foods -Reduce intake of acidic items like soft drinks, alcohol, coffee, dairy and refined carbs.
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Don’t Overcook – Overcooking turkey can increase purine content, so avoid charring or burning.
Healthier Low Acid Protein Alternatives
For those looking to significantly reduce dietary acid loads, here are some plant-based protein alternatives that are less acidic:
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Legumes – Kidney beans, lentils, chickpeas, peanuts and peas.
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Nuts and Seeds – Almonds, walnuts, chia seeds, hemp seeds.
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Soy foods – Tofu, tempeh, edamame.
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Ancient Grains – Quinoa, amaranth, millet, teff.
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Green Vegetables – Broccoli, spinach, kale, Brussels sprouts.
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Tubers – Sweet potatoes, yuca.
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Sea Vegetables – Nori, kelp, seaweed.
The Bottom Line
Turkey does have an acidic effect in the body due to its high purine, phosphorus and protein content. This can potentially lead to issues like inflammation, kidney strain, bone loss and acid reflux in those eating it regularly in large amounts.
However, turkey can still be incorporated into an alkaline diet in moderation by focusing on portion sizes under 4 ounces and pairing with ample fruits and vegetables. Those with kidney issues may want to limit intake further. For the least acidic proteins, plant sources like legumes, nuts and soy offer comparable protein with net alkalizing effects.
Which acidic foods should I limit?
Aim to limit these foods since they may affect your acid-base balance or your health in negative ways:
- salt
- high sodium condiments, such as soy sauce, steak sauce, barbecue sauce, and some salad dressings
- soft drinks
- highly processed meats
- certain types of cheese, including mozzarella, Parmesan, and brie
Follow a well balanced diet with lots of fruits, vegetables, healthy fats, whole grains, lean meats (fish, poultry, unprocessed red meat) and plant based proteins.
What are the symptoms of too much acid in your diet?
A diet that’s too acidic often doesn’t present any symptoms. Most of the potential negative health effects build up over the long term.
Symptoms of acidosis usually indicate an underlying health condition. Such symptoms include:
7 Acidic Foods Your Body DOES NOT Like
FAQ
Is turkey OK for acid reflux?
Can you eat turkey on an alkaline diet?
What meats are low in acid?
Is turkey meat acidic?
Turkey meat is slightly acidic. The pH value of turkey breast has been researched to fall in the range of 5.8 to 6. 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).
What food causes acidity?
Foods that produce acidity are those that have a long gastric permanence in people with gastritis or reflux. Among them we can mention those with high fat content (chocolate, fried foods, hams), citrus fruits, spicy foods, alliaceous (garlic, onion).
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 a high glycemic food?
Turkey is also rich in potassium, copper, iron, and choline while not being very high in calcium and manganese. A 100g of turkey contains 103mg of sodium, which makes turkey fall in the top 48% of foods as a source of sodium. Based on the deficient level of carbohydrates, the glycemic index of turkey meat is considered to be 0.