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20 Alkaline Snacks That Are Nutrient Dense


In recent years, there has been a growing interest in consuming alkaline snack foods due to their potential health benefits. Alkaline snacks are those that, upon digestion, leave behind alkaline residues in the body, promoting a more balanced pH level.

While the concept of an alkaline diet remains subject to debate among nutrition experts, alkaline snacks are often lauded for their nutrient density, digestive support, and potential to reduce inflammation.

Packed with fruits, vegetables, nuts, and seeds, these snacks offer a plethora of vitamins, minerals, antioxidants, and fiber, contributing to overall well-being. Whether it’s promoting bone health, supporting digestive function, or aiding in weight management, incorporating alkaline snacks into one’s diet can be a delicious and convenient way to prioritize health and vitality.

20 Alkaline Snack Suggestions

almonds

Almonds (raw or roasted): Almonds are a good source of healthy fats, protein, and fiber. Brands like Blue Diamond Almonds or Wonderful Pistachios offer a wide variety of flavors.

kale chips

Kale chips: Kale is highly alkaline and when baked into chips, it provides a crunchy snack packed with vitamins, minerals, and antioxidants. Brands like Rhythm Superfoods or Brad’s Plant-Based offer tasty options.

Cucumber slices:

Cucumber slices: Cucumbers are hydrating and alkalizing, making them a refreshing and low-calorie snack. No specific brand required, just fresh cucumbers!

Avocado toast

Avocado toast: Avocado is alkaline and when spread on whole grain toast, it provides a satisfying snack rich in healthy fats and fiber. You can use any brand of whole grain bread and ripe avocados.

Hummus with carrot sticks

Hummus with carrot sticks: Chickpeas used in hummus are alkaline and provide a good source of protein and fiber. Paired with carrot sticks, it’s a nutritious and balanced snack. Sabra and Tribe are popular hummus brands.

Quinoa salad

Quinoa salad: Quinoa is an alkaline grain and when mixed with fresh vegetables and a light vinaigrette, it makes a satisfying and nutritious snack. Ancient Harvest and Bob’s Red Mill offer quality quinoa products.

Alkaline fruit salad

Alkaline fruit salad: Fruits like apples, bananas, berries, and melons are alkaline-forming and provide essential vitamins, minerals, and antioxidants. No specific brand required, just choose fresh, seasonal fruits.

Rice cakes with almond butter

Rice cakes with almond butter: Rice cakes are mildly alkaline and when topped with almond butter, they provide a satisfying snack rich in protein and healthy fats. Lundberg Family Farms and Quaker Oats offer rice cake options.

Celery sticks with almond butter

Celery sticks with almond butter: Celery is highly alkaline and when paired with almond butter, it’s a crunchy snack rich in fiber, vitamins, and minerals. Choose any brand of natural almond butter.

Green smoothie

Green smoothie: Made with alkaline-forming ingredients like spinach, kale, cucumber, and lemon, a green smoothie is a nutrient-dense snack packed with vitamins, minerals, and antioxidants. Blendtec and Vitamix are popular blender brands. Choose a green leafy vegetable base when possible. 

Edamame

Edamame: Edamame beans are alkaline and provide a good source of plant-based protein, fiber, and essential nutrients. Seapoint Farms offers convenient frozen edamame packs.

Chia pudding

Chia pudding: Chia seeds are alkaline and when mixed with almond milk and fruit, they create a creamy pudding rich in fiber, omega-3 fatty acids, and antioxidants. You can make your own or try brands like Mamma Chia.

Alkaline trail mix

Alkaline trail mix: Combine alkaline nuts like almonds and walnuts with dried fruits like raisins and apricots for a satisfying and nutritious snack. You can create your own mix or try brands like Trader Joe’s or Sahale Snacks.

Coconut yogurt

Coconut yogurt: Made from coconut milk, coconut yogurt is alkaline and provides probiotics for gut health along with essential nutrients. Brands like So Delicious and CoYo offer dairy-free options.

Brown rice sushi

Brown rice sushi: Brown rice is alkaline and when rolled with vegetables and seaweed, it creates a filling snack rich in fiber and essential nutrients. You can find brown rice sushi rolls at most Japanese restaurants or make your own at home.

Alkaline energy balls

Alkaline energy balls: Made with alkaline ingredients like dates, almonds, and coconut, energy balls are a convenient and nutritious snack rich in fiber, healthy fats, and antioxidants. You can make your own or try brands like Health Warrior or LARABAR.

Whole grain crackers with guacamole

Whole grain crackers with guacamole: Whole grain crackers are mildly alkaline and when paired with guacamole made from ripe avocados, they create a satisfying snack rich in fiber and healthy fats. Mary’s Gone Crackers and Crunchmaster offer whole grain cracker options.

Alkaline vegetable soup

Alkaline vegetable soup: Made with alkaline vegetables like carrots, spinach, and celery, vegetable soup is a warming and nutritious snack packed with vitamins, minerals, and antioxidants. You can make your own or try brands like Amy’s Kitchen or Pacific Foods.

Almond milk smoothie

Almond milk smoothie: Made with alkaline ingredients like almond milk, spinach, and berries, an almond milk smoothie is a creamy and nutrient-dense snack rich in vitamins, minerals, and antioxidants. You can make your own or try brands like Silk or Califia Farms.

granola bars

Alkaline granola bars: Made with alkaline ingredients like oats, almonds, and dried fruits, granola bars are a convenient and nutritious snack rich in fiber, protein, and essential nutrients. You can make your own or try brands like KIND or Nature Valley.

When you head to the grocery store, avoid the junk food aisle and instead look for nutrient-dense ingredients. Besides the ideas listed above, you could also consider cherry tomatoes, lime juice, pumpkin seeds, sweet potatoes, sunflower seeds, green beans, fresh vegetable sticks, sesame seeds, and wild rice. 

greens

Benefits of alkaline snacks

People may choose to eat alkaline snacks as part of their balanced diet for several reasons, believing in the potential benefits associated with consuming foods that promote an alkaline environment in the body. Some perceived benefits include:

  1. Balancing pH Levels: The alkaline diet theory suggests that consuming alkaline foods helps balance the body’s pH levels, keeping them slightly alkaline. Proponents believe that an overly acidic environment in the body can contribute to various health issues, and by consuming alkaline foods, they aim to maintain a more optimal pH balance.
  2. Promoting Bone Health: Some studies suggest that excessive acidity in the body may lead to the leaching of calcium from bones to buffer acidity, potentially weakening bones over time. By consuming alkaline foods, individuals hope to mitigate this effect and support bone health.
  3. Reducing Inflammation: Alkaline foods, particularly fruits and vegetables, are often rich in antioxidants and anti-inflammatory compounds. Consuming these foods may help reduce inflammation in the body, which is linked to various chronic diseases.
  4. Supporting Digestive Health: Many alkaline foods, such as fruits, vegetables, and nuts, are high in fiber. Fiber aids digestion, promotes regular bowel movements, and supports overall gut health.
  5. Providing Nutrient Density: Alkaline foods, particularly fruits and vegetables, are packed with essential vitamins, minerals, and phytonutrients. By incorporating these foods into their diet, individuals ensure they receive a wide array of nutrients necessary for optimal health.
  6. Weight Management: Some proponents of the alkaline diet believe that consuming alkaline foods can help with weight management. These foods are often low in calories and rich in fiber, which can promote feelings of fullness and satiety, potentially aiding in weight loss or weight maintenance.

While many alkaline foods offer various health benefits, the alkaline diet itself remains a topic of debate among nutrition experts. Some argue that the body naturally regulates its pH levels within a narrow range and that the impact of dietary pH on overall health is minimal. 

greens

How to make a quick smoothie that is rich in alkaline

Here’s a simple recipe for a quick alkaline-rich smoothie:

Alkaline Green Smoothie

Ingredients:

  • 1 cup fresh spinach
  • 1/2 cucumber, chopped
  • 1/2 avocado
  • 1/2 lemon, juiced
  • 1 green apple, cored and chopped
  • 1 tablespoon chia seeds
  • 1 cup coconut water or almond milk (unsweetened)

Instructions:

  1. Place all the ingredients in a blender.
  2. Blend until smooth and creamy, adding more liquid if necessary to reach your desired consistency.
  3. Taste the smoothie and adjust the flavors as needed. You can add more lemon juice for extra acidity or a touch of honey or maple syrup if you prefer it sweeter.
  4. Pour into a glass and enjoy immediately.

Additional Tips:

  • You can customize this alkaline snack recipe by adding other alkaline fresh fruits or vegetables such as kale, celery, or parsley. It is a real treat! 
  • If you prefer a colder smoothie, you can add a handful of ice cubes before blending.
  • Want a little kick? Add cayenne pepper. 
  • Add more fresh lemon juice if the vegetable taste is too strong.
  • Feel free to add a scoop of plant-based protein powder or a tablespoon of almond butter for extra protein and creaminess.
  • This smoothie is best enjoyed fresh but can be stored in an airtight container in the refrigerator for up to 24 hours. Just give it a good shake or stir before drinking.

This alkaline green smoothie is not only quick and easy to make but also packed with nutrient-rich ingredients that can help support your overall health and alkaline balance.

healthy snacks

Simple snacks go a long way for your body if you choose ones filled with important nutrients and not convenience foods. Unhealthy foods might satisfy our taste buds, but they don’t help our overall health. There are plenty of alkaline recipes online to discover should you want to try to incorporate more of this healthy lifestyle into your weekly routine. 

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