- Adding sugar to your diet may increase your risk of developing kidney stones, according to new research.
- People who get 25% or more of their total energy from added sugar are 88% more likely to have kidney stones than those who get less than 5% of their energy.
- Health experts say there are simple steps you can take to reduce the amount of added sugar you consume each day.
Added sugars have been associated with kidney stones and should be added to the list of risk factors. this is, The frontier of nutrition.
This new study is a systematic analysis of self-reported data from 28,303 adults on kidney stone history and daily additional sugar intake collected in the National Health and Nutrition Examination Survey (NHANES) from 2007 to 2018. It is based on.
The results suggest that limiting intake of added sugar may help prevent kidney stone formation.
After adjusting for risk and lifestyle factors, the data show that participants consuming 25% or more of their total energy intake from sugar were more likely to develop kidney stones than those consuming less than 5% of their total energy intake. showed an 88% higher probability. Added sugar.
Overall average intake of added sugars for study participants was approximately 270 total calories from added sugars, or 13.2% of total daily calories.
Lifestyle and risk factors considered in the study include:
Researchers report several demographics, including: “Native Americans and Asians are more likely than Mexican Americans, other Hispanics, non-Hispanic whites, and non-Hispanic blacks to develop kidney stones when exposed to above-average amounts of added sugar. was high,” the researchers said in their paper. press release.
People with higher poverty income ratios (PIRs, or the ratio of their income to federal poverty levels) were also shown to be more likely to develop kidney stones.
“A diet high in sugar can increase levels of certain substances in the urine, including oxalate and calcium, which are key components of kidney stones. It can crystallize in the kidneys and urinary tract to form stones.” Carla BernsteinMSRD, LDN, CDCES, Dietitian and Diabetes Educator at Pritikin Center for Longevity.
Amy BraganiniM.Sc., Oncology Dietitian, Mercer Health LAX Cancer Center, Michigan, and Public Relations Officer, Academy of Nutrition and Dietetics, previously worked at Yale-New Haven Health Urology/Nephrology Kidney Stone Clinic , MD, Chief Technology Officer (CSO), adds that eating too much sugar can: It also produces highly acidic urine, which creates a favorable environment for uric acid stone formation.
Check nutrition label
Experts say check nutrition labels for total grams of added sugar.
“Watch your ingredients list to see if your product has added sugar, and make sure the first three to five ingredients are sugar-free,” says Bernstein. “Keep in mind that added sugars have different names, including sucrose, high fructose corn syrup, glucose, and maltose,” she adds.
Once you know your intake, you can compare it to the American Heart Association (AHA) intake. guidelines.
Add Whole Food Snacks
Both experts also recommend focusing on whole foods as snacks to reduce your exposure to added sugars.
“Increasing your intake of naturally sweet foods such as fruits not only reduces your overall sugar intake, but also infuses your body with disease-fighting antioxidants,” says Braganini. .
Bernstein echoes this sentiment, noting that not only fruits but also whole, unprocessed foods such as vegetables, lean proteins, and whole grains typically contain natural sugars and added sugars. It offers a healthier alternative to processed foods, which are often tainted.
“Fruit, cinnamon, and vanilla pastes and extracts are great ways to sweeten foods naturally,” she says.
limit sugary drinks
Bernstein also recommends cutting back on sugary drinks like sodas, fruit juices, and sugary teas.
“Instead, choose water, unsweetened herbal teas, or infused waters for hydration,” she says. “If you like juice, try diluting it with water to reduce the sugar concentration.”
One way to start a shift is Braganini’s method: when you have a craving for something sweet (such as juice), drink a tall glass of water first and see if the craving goes away.
“If you have a hard appetite, try sipping on something sweet and taking your time to savor it,” she says.
Be careful with seasonings and sauces
“Many condiments and sauces, such as ketchup, barbecue sauce, and salad dressings, can have hidden added sugars,” Bernstein told Healthline. “Look for low-sugar or sugar-free alternatives, or make your own at home.”
“Preparing meals at home allows you to control the amount of ingredients and sugar you add to your dishes,” she added.
“Try using natural sweeteners like honey, dates, and maple syrup in moderation,” says Bernstein.
In addition to increasing fluid intake and reducing sodium intake as described below, Bernstein also suggests:
- Reduce the risk of obesity (a risk factor for kidney stones) by increasing physical activity and maintaining a healthy weight
- Get the recommended daily amount of calcium to help prevent kidney stones
be careful with the water
Water doesn’t just curb your sugar cravings, it’s essential. Braganini told Healthline that many of the patients she’s evaluating have several dietary and lifestyle factors that contribute to kidney stone formation, and many patients have one of the main causes of developing kidney stones. He said the reason came down to not drinking enough water.
“Hydration is a key factor in preventing kidney stones because it dilutes the urine and helps prevent concentrations of substances that can form stones,” explains Bernstein.
Braganini says it’s recommended to aim for three liters of water per day (depending on your age and size) to prevent kidney stones.
How to get into the habit of drinking more water
Braganini said he encourages patients to introduce drinking water as part of a healthy “habit” and make it a daily routine.
“For example, most of us brush our teeth in the morning, so we put a cup in the bathroom to automatically drink a glass of water before brushing our teeth,” she says.
“Having a water bottle by your side all day will hopefully increase your chances of continual drinking,” says Braganini.
Keep a water bottle handy wherever you go, and if you’re having trouble remembering to drink water, try using a water reminder app to help establish a hydration routine, adds Bernstein. I was.
Reduce your sodium (salted) intake
“A diet high in sodium robs calcium from your bones and concentrates it in your urine,” she says. “Calcium in urine is more likely to combine with other compounds to form stones,” Braganini explains.
Therefore, another way to reduce kidney stone formation is to reduce your sodium intake.of AHA Sodium Guidelines We recommend no more than 2,300mg per day, but ideally no more than 1,500mg.
How to reduce total salt intake
“By removing the salt shaker from the table first, you can reduce your sodium intake,” says Braganini. Next, she recommends assessing how much salt you’re currently consuming.
“Checking the sodium content on food labels and approximating the number of milligrams of sodium to the calories per serving is a good way to determine if a food is high or low in sodium,” Bernstein added.
“Try to look for products that are low in sodium. Remember that most prepackaged foods, snack foods, and processed meats are high in sodium,” Braganini told Healthline.
Finally, Braganini says you should remember that sugar (and salt) are acquired tastes and it can take time for your taste buds to get used to different flavors. Bernstein suggests gradually reducing the amount of sugar added to coffee, tea, and cereal.
“Over time, your taste buds may get used to it and you may need less sugar to satisfy your cravings,” she says.
