How Does Sugar Affect Kidney Stones?

• Keep sugary snacks out of the house. THIS IS SO IMPORTANT. You can’t eat what isn’t there.
• Reach for fruit first. I keep a fruit bowl on my kitchen table so I see it on my way to the snack drawer. When I crave something sweet, I check whether a piece of high-fiber fruit would do. I’m always glad I chose the fruit.
• Set limits on desserts. Instead of dessert every night, have it three times a week, choose a healthier option or eat a smaller portion.
• Allow a small treat. Once a week, or if you need one daily for a while, a tiny one. Do what works for you.
• Eat more fiber, and balance meals with protein and fat to keep blood sugar steady. Eat a balanced breakfast to avoid cravings later.
• Plan meals and snacks ahead so you’re not grabbing something sugary at the last minute.
• Find non-food rewards, like going for a walk. I know you’re mad at me for this one, but it’s so powerful.
• Brush your teeth after meals, and drink plenty of water, since dehydration can mimic hunger.
• Notice emotional eating triggers, and set boundaries for nighttime snacking.

• Plain yogurt or plain Greek yogurt with fresh fruit instead of flavored.
• Homemade oatmeal sweetened with spices or fruit, not instant packets.
• Whole-grain cereal with no added sugar.
• Mashed banana or applesauce instead of syrup on pancakes and waffles.
• Nut butter and berries on toast instead of jam (or a sugar-free jam).
• Smoothies with whole fruit, not juice or sweetened yogurt.

• Sparkling water or infused water (cucumber, mint, berries, a splash of lemon or lime) instead of soda.
• Kombucha instead of soda for a fizzy, lower-sugar option.
• Unsweetened herbal tea instead of sugary iced tea.
• Cut the sugar in your coffee a little at a time until you don’t need it, or add spices to the grounds.
• 100% fruit juice, diluted with water.

• Fresh fruit over fruit snacks or gummies, more times than not.
• Frozen grapes or watermelon cubes. I love this.
• Berries dipped in yogurt and frozen, fruit popsicles, fruit sorbet or frozen-banana “nice cream.”
• Baked apples or pears with cinnamon or nutmeg, or grilled peaches with balsamic vinegar.
• Roasted sweet potatoes with pumpkin spice. (Yes, you can still have sweet potatoes on a lower-oxalate diet.)
• A small piece of Swiss cheese with apple or pear slices.
• Homemade trail mix or energy balls with oats, unsweetened dried fruit, seeds and lower-oxalate nuts (no almonds or cashews).
• Dark chocolate (70% cocoa or higher) instead of milk chocolate, in small portions because it’s higher in oxalate.
• One fig or date instead of candy. They can be higher in oxalate, so watch the portion, but one fig goes a long way.

• Cut the sugar in recipes by 25 to 50%. Often you’ll hardly notice.
• Use unsweetened applesauce, mashed banana or whole berries in place of some sugar.
• Boost sweetness with vanilla or other extracts, nutmeg and cardamom. Cinnamon is higher in oxalate, so watch the portion.

• Condiments are not free foods. Skip ketchup and BBQ sauce, or watch the portion; use mustard or vinegar instead.
• Make your own dressing with olive oil and lemon juice, or order dressing on the side.
• Make your own tomato sauce or buy a lower-sugar one, and watch glazes on meats.
• Choose fruit or sorbet over cake or pie for dessert.

• Unsweetened oat milk and plain oatmeal.
• Canned fruit packed in water or juice, not syrup.
• Nut butter with no added sugar (sunflower is a good one; avoid almond and cashew).
• Whole-grain bread without added sugar.

Added sugar makes your kidneys let more calcium into your urine and makes you produce less urine. More calcium in less urine is the perfect setup for crystals to form.

No more than 25 grams of added sugar a day for women and 38 grams for men. Read the added sugars line on the label.

No. Fruit’s sugar comes with fiber, water and minerals, and it isn’t counted in your added sugar goal. The problem is added sugar from processed foods.

Yes. Honey is sugar, and it counts as added sugar, just like maple syrup and table sugar. (From Ep. 308, Sugar, Honey, Maple Syrup: Which Sweeteners Are Stone-Safe?)

One day can change your urine for that day, but the pattern matters much more than a single treat. Get back on track the next day.

Processed foods, not obvious sweets: flavored yogurt, granola bars, cereals, dressings, coffee drinks and store-bought sauces.

No. Cut back a little at a time. Your cravings ease as you eat less, and you won’t feel deprived and give up.

No, you are safe! It won’t. It’s too little to matter.

No, they should not raise urine calcium, but all of those carbs will raise blood sugar. You can have them, but watch the portion on these crunchy snacks.

If you are not diabetic, you can have the orange juice. You must get your calcium needs met somehow to avoid bone loss and lower oxalate.

If the sugar in your yogurt is added, not naturally occurring, and that is where you want to spend your sugar allowance, you can. But I would rather you get plain Greek yogurt and mix in berries, so you get added fiber and lots of good nutrients. You will get more protein from the Greek yogurt as well, and that, combined with the fiber from berries, is a powerful combo to keep you full and nourish your body!