New research suggests that consuming high amounts of added sugars increases the risk of developing kidney stones. A study published in Frontiers in Nutrition analyzed data from over 28,000 adults and found that those who obtained more than 25% of their total energy from added sugars had an 88% higher chance of developing kidney stones compared to those who consumed less than 5% of their energy from added sugars. The study also revealed that certain demographics, such as Native American and Asian individuals, had an even greater risk when exposed to higher-than-average amounts of added sugars. The findings suggest that limiting added sugar intake can help prevent the formation of kidney stones.
Experts recommend various strategies to reduce added sugar consumption. Checking nutrition labels for added sugars and avoiding products where sugar is listed among the first ingredients is advised. Additionally, increasing whole food intake, such as fruits and vegetables, can help reduce overall sugar consumption and provide essential nutrients and antioxidants. Sugary beverages like soda and fruit juices should be replaced with water, unsweetened herbal tea, or infused water. Condiments and sauces often contain hidden sugars, so individuals should opt for low-sugar alternatives or make their own at home using natural sweeteners like honey or maple syrup. Maintaining a healthy weight, getting enough calcium, and staying properly hydrated by drinking at least 3 liters of water per day are also recommended to prevent kidney stones. Lowering sodium intake is crucial, as high sodium diets lead to increased calcium concentration in the urine, which can contribute to stone formation. Individuals are advised to reduce total salt intake by removing the salt shaker from the table, checking food labels for sodium content, and choosing products with lower sodium levels. Gradually decreasing the amount of sugar added to beverages and foods can help adjust taste buds and reduce cravings over time.