In recent years, researchers have increasingly focused on how our body’s acid-base balance influences metabolic health. One important area of study has been the relationship between dietary acid load and insulin resistance, a key driver of type 2 diabetes and other metabolic disorders.
What is Dietary Acid Load?
Dietary acid load refers to the net acid or alkaline effect of the foods we eat. Diets rich in animal proteins, refined grains, and processed foods tend to increase acid load, while fruits, vegetables, and plant-based proteins generally reduce it. The body works constantly to keep blood pH within a narrow range, but a consistently high acid load can shift internal chemistry in ways that stress multiple systems.
The Link Between Acid Load and Insulin Resistance
Research by R.S. Williams and colleagues (2016) found that higher dietary acid load is correlated with higher levels of insulin resistance. The study, published in Clinical Nutrition, examined data from both cross-sectional and overfeeding studies in humans and concluded that individuals consuming diets with higher acid loads were more likely to show signs of impaired insulin sensitivity.
The authors suggest that excess dietary acid may trigger low-grade metabolic acidosis, which in turn can interfere with insulin signaling and glucose uptake. This means the body’s cells become less responsive to insulin, forcing the pancreas to produce more of it to keep blood sugar in check. Over time, this can lead to prediabetes or type 2 diabetes.
Why This Matters for Everyday Health
Insulin resistance is often silent in its early stages but can set the stage for weight gain, fatigue, cardiovascular disease, and more serious metabolic disorders. If dietary acid load is contributing to the problem, then addressing it through dietary changes may help improve insulin sensitivity and overall metabolic health.
How to Reduce Dietary Acid Load
Practical steps include:
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Increasing intake of fruits and vegetables
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Choosing plant-based proteins more often
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Reducing intake of processed meats and refined grains
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Incorporating foods and beverages with alkaline minerals such as bicarbonates and citrates
Conclusion
While more research is needed to fully understand the mechanisms, the findings of Williams et al. (2016) highlight an important and potentially modifiable factor in insulin resistance: dietary acid load. By making conscious choices to reduce acid-forming foods and increase alkaline-promoting ones, it may be possible to improve insulin sensitivity and reduce the risk of metabolic disease.
Reference:
R.S. Williams, et. al. (2016) “Dietary acid load, metabolic acidosis and insulin resistance – Lessons from cross-sectional and overfeeding studies in humans.” Clin Nutr. 2016 Oct;35(5):1084-90. doi: 10.1016/j.clnu.2015.08.002
*These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.
