Added Sugars in Your Diet Linked to Kidney Stones

After adjusting for risk and lifestyle factors, the data showed that participants who got more than 25% of their total energy intake from added sugars were 88% more likely to develop kidney stones than those who got less than 5% of your total energy from added sugars. added sugars.

The overall average intake of added sugars for study participants was around 270 total calories from added sugars, or 13.2% of total daily calories.

Lifestyle and risk factors considered in the study include:

The researchers report some demographic data, including: “Native Americans or Asians were more likely to develop kidney stones when exposed to higher than average amounts of added sugars than were Mexican Americans, other Hispanics, non-Hispanic whites, and non-Hispanic blacks.” the researchers stated in a Press release.

People with a higher poverty-to-income ratio (PIR, that is, the ratio of their income to the federal poverty level) were also more likely to develop kidney stones.

“A diet high in added sugars can increase the levels of certain substances in the urine, such as oxalate and calcium, which are key components of kidney stones. When these substances are concentrated in the urine, they can crystallize and form stones in the kidneys or urinary tract,” he says. kara burnstineMSRD, LDN, CDCES, dietitian and diabetes educator at Pritikin Longevity Center.

Amy BragagniniMS, RD, CSO, a nutrition oncology specialist at Mercer Health Lacks Cancer Center in Michigan and a spokesperson for the Academy of Nutrition and Dietetics who previously worked at Yale New Haven Health’s Urology/Nephrology Kidney Stone Clinic, adds that eating too much Sugar can also create urine that is very acidic, and acidic urine is a favorable environment for uric acid stone formation

Check nutrition labels

Experts recommend checking nutrition labels for the total grams of added sugars.

“Pay attention to the ingredient list and look for added sugars in products, trying to avoid sugar in the first 3-5 ingredients,” Burnstine says. “Keep in mind the various names for added sugars, such as sucrose, high fructose corn syrup, dextroseand maltose,” she adds.

Once you know how much you’re consuming, you can compare it to the American Heart Association (AHA) guidelines.

Add whole food snacks

Both experts also recommend focusing on whole foods for snacks to reduce exposure to added sugars.

“Increasing your intake of naturally sweet foods like fruit can not only help reduce your overall intake of added sugar, but also infuse your body with disease-fighting antioxidants,” says Bragagnini.

Burnstine echoes this saying that these whole, unprocessed foods like fruits, but also vegetables, lean proteins, and whole grains generally contain natural sugars and are healthier alternatives to processed foods that often have added sugars.

“Fruit, cinnamonand vanilla paste or extract are great ways to sweeten foods naturally,” he says.

Limit sugary drinks

Burnstine also recommends cutting back on sugary drinks like sodas, fruit juices and sweetened teas.

“Instead, choose water, unsweetened herbal tea, or infused water to hydrate,” she says. “If you like juices, try diluting them with water to lower the sugar concentration.”

One way to start the change is the Bragagnini method of drinking a large glass of water first when you have a craving for something sweet (such as juice) and see if the craving goes away.

“If the craving doesn’t go away, try having a small serving of something sweet and really take the time to taste it and savor it,” she says.

Be careful with seasonings and sauces

“Many seasonings And sauces, like ketchup, barbecue sauce, and salad dressings, can contain hidden added sugars,” Burnstine tells Healthline. “Look for low-sugar or no-sugar alternatives or make your own at home.”

“Preparing meals at home allows you to have control over the ingredients and the amount of added sugar in your dishes,” she adds.

“Experiment using natural sweeteners like honey, dates, or maple syrup in moderation,” says Burnstine.

In addition to increasing your water intake and reducing your sodium intake as explained below, Burnstine also suggests:

• reduce the risk of obesity (which is a risk factor for kidney stones) maintaining a healthy weight by increasing physical activity
• getting the recommended daily servings of calcium to help prevent kidney stones

take care of your water

Water is essential for more than just helping curb sugar cravings. Bragagnini tells Healthline that many patients he tests have various dietary and lifestyle factors that contribute to kidney stone formation, and one of the main reasons many of them develop kidney stones is because they don’t drink enough. water.

“Hydration is a key component in keeping kidney stones at bay because it helps dilute the urine and prevents the buildup of substances that can form stones,” Burnstine explains.

To prevent kidney stones, Bragagnini says the recommendation is to aim for 3 liters of fluid a day (depending on your age and body size).

How to get into the habit of drinking more water

Bragagnini says she encourages her patients to make drinking water part of a healthy “habit” that they can introduce and make a routine.

“For example, since most of us brush our teeth in the morning, we keep a glass in the bathroom and automatically drink a full glass of water before brushing our teeth,” he says.

“Hopefully, having a bottle of water by your side all day can increase the chances that you’ll sip constantly,” says Bragagnini.

Burnstine adds that if keeping a water bottle handy wherever you go and drinking water is a challenge to remember, try using a water reminder app to start establishing a hydration habit.

Reduce your sodium (added salt) intake

“Diets high in sodium cause calcium to be drawn from the bones and concentrated in the urine,” he says. “Calcium in the urine has a high probability of binding to other compounds to form stones,” explains Bragagnini.

So another way to reduce kidney stone formation is to reduce sodium intake. He AHA Sodium Guidelines recommends no more than 2,300 mg per day, but ideally no more than 1,500.

How to reduce total salt intake

“Can reduce your sodium intake first removing the salt shaker from the table”, says Bragagnini. Next, he recommends evaluating how much salt you’re currently consuming.

“Checking the sodium content in food labels and keeping the milligrams of sodium close to the calories per serving is a good way to check if the food is high or low in sodium,” adds Burnstine.

“Try to find products that are low in sodium, and remember that most prepackaged foods/snacks/processed meats have a lot of sodium,” Bragagnini tells Healthline.

Lastly, Bragagnini says to remember that sugar (and salt) is an acquired taste, and it can take a while for your taste buds to adjust to different flavors. Burnstine offers a solution to gradually decrease the amount of sugar you add to your coffeetea or cereal.

“Over time, your taste buds will adjust, and you may find that you need less sugar to satisfy your cravings,” she says.