Health Alert: 5 “Not-So-Salty” Foods That Quietly Damage Your Kidneys
A recent health advisory warns that not only salty foods like dried fish or instant noodles can harm the kidneys — several everyday items may quietly accelerate kidney damage without people realizing it. Here are five foods to watch out for:
A recent health advisory warns that not only salty foods like dried fish or instant noodles can harm the kidneys — several everyday items may quietly accelerate kidney damage without people realizing it. Here are five foods to watch out for:
1. Bread and Baked Goods
Pastries such as donuts, croissants, and other breads often contain baking powder, a type of salt.
- Baking powder hides sodium, forcing the kidneys to work harder to remove excess salt.
- Some breads are also high in phosphorus, which can build up in the kidneys and blood vessels, especially in those with declining kidney function.
Tip: Choose whole-wheat or naturally fermented breads like sourdough.
2. Bubble Tea and Sugary Drinks
Popular drinks such as bubble tea, sweetened coffee, or blended green tea can contain up to 10–15 teaspoons of sugar per serving.
- Excess sugar spikes blood glucose, increasing the risk of diabetes — a major cause of kidney failure.
- High blood sugar damages blood vessels that supply the kidneys, slowly impairing their function.
Tip: Opt for less sugar or unsweetened versions.
3. White Rice, Noodles, and Refined Carbs
Refined starches like white rice, noodles, and pasta are staples but can overload the kidneys.
- They raise blood sugar quickly, which can lead to diabetes and kidney decline over time.
- The kidneys must filter extra glucose and waste, adding stress.
Tip: Replace with brown rice, whole grains, or reduce starch intake, especially at dinner.
4. Sauces and Condiments
Soy sauce, fish sauce, chili sauce, ketchup, barbecue sauce, and hotpot dipping sauces often contain hidden sodium, sugar, preservatives, MSG, and phosphorus.
- High sodium forces the kidneys to expel excess salt.
- Added sugars and phosphorus increase the risk of diabetes and kidney stress.
Tip: Use low-sodium versions or make your own sauces to cut risks.
5. Fruits and Juices
Some fruits — durian, jackfruit, longan, ripe mango — are very high in sugar. Juices lack fiber, causing rapid sugar absorption.
- Fructose raises blood sugar and burdens the kidneys.
- People with kidney disease must also limit potassium in fruits to prevent heart rhythm problems.
Tip: Eat moderate amounts of guava, green apples, berries, or pomelo. Choose fresh fruit over juice.
Takeaway
Kidney damage isn’t caused by salty foods alone. Sweet drinks, refined carbs, baking powder, and heavy sauces can speed up kidney decline. To protect your kidneys:
- Cut back on very sweet foods, refined starches, and salty sauces.
- Pick whole-grain breads made with yeast instead of baking powder.
- Read labels and choose products low in sodium and phosphorus.
Caring for your kidneys today helps prevent lifelong dialysis in the future.
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