The Effects of Sugar on Oral Health
Understanding Sugar’s Impact on Your Teeth
Sugar is everywhere—our favourite cookies, soft drinks, and even those so-called “healthy” snacks we indulge in every now and then. But have you ever thought about what sugar may be doing to your oral health? Many people don’t realise how much sugar they consume daily or how it quietly and gradually damages their teeth and gums. Today, we’ll talk about the surprising effects of sugar on oral health and what preventive measures you can take to protect your teeth and gums.
How Sugar Affects Dental Health
When you eat sugary foods or drinks, the sugar interacts with the bacteria that are already present in your mouth. These bacteria feed on the sugar and produce acids in the process. The acids then attack your tooth enamel, which is the hard, protective outer layer of your teeth. Over time, this acid can create tiny holes in the enamel and lead to cavities.
Here’s how it happens:
Sugar Consumption: When you eat or drink something sugary, it brings sugar into your mouth.
Bacterial Activity: The harmful bacteria in your mouth feed on the sugar and produce acids.
Acid Production: The acids reduce the pH in your mouth and make it more acidic.
Enamel Demineralisation: The acids break down minerals in your enamel and make it weaker.
Cavity Formation: When this demineralisation continues, it can lead to cavities and cause permanent damage to your teeth.
It’s important to note that every time you consume sugar, this acid attack can last for up to 20 minutes. Frequent snacking or sipping on sugary drinks throughout the day means your teeth are under constant attack, which increases the risk of tooth decay.
Gum Disease: Another Consequence of Sugar
Consuming a lot of sugar can also harm your gums. If your diet contains a lot of sugar, it can encourage harmful bacteria in your mouth. These bacteria can cause gum inflammation, known as gingivitis. If gingivitis is not treated, it may progress to periodontitis, a serious gum disease. This condition can damage the soft tissue and bone supporting your teeth and increase your risk of tooth loss. Gum disease treatment is essential to preserve your oral health and prevent further complications.
Hidden Sugars: Where They Lurk
Sugar hides in many foods and drinks we enjoy daily. Being aware of these sources can help you make healthier choices.
Everyday Foods and Drinks High in Sugar
Soft Drinks: A can of soda can contain up to 39 grams of sugar.
Fruit Juices: Even natural fruit juices can have a lot of sugar, sometimes up to 24 grams, in just one 8-ounce serving.
Flavoured Yoghurts: Some flavoured yogurts can contain as much as 26 grams of sugar in a single serving.
Breakfast Cereals: Many cereals, especially kids’ cereals, have a lot of added sugar.
Baked Goods: Things like cakes, pastries, and muffins usually have a lot of sugar.
Surprising Sources of Sugar in “Healthy” Foods
Granola Bars: Some granola bars can have up to 12 grams of sugar per serving, even though they are advertised as being healthy.
Salad Dressings: Some dressings, especially low-fat ones, have added sugar to improve the taste.
Spaghetti Sauce: Some store-bought sauces have added sugar to make them less acidic.
Flavoured Oatmeal: Instant oatmeal packets, particularly flavoured ones, can have added sugars.
Protein Bars: Many protein bars contain added sugars to improve taste.
How to Spot Hidden Sugars
Identifying hidden sugars in your diet is crucial for maintaining good oral health. Here’s how you can spot them:
Tips for Reading Ingredient Lists to Identify Hidden Sugars
Check the Ingredient List: Factories will typically list the ingredients in order of their weights from highest to lowest. If you see that sugar or its alternatives are near the top of the list, the product has a lot of it.
Look for Sugars with Different Names: Sugar can have different names, including:
Words Ending in ‘-ose’: Such as glucose, fructose, sucrose, and dextrose.
Syrups: Like corn syrup, rice syrup, and high fructose corn syrup.
Natural Sweeteners: Including honey, molasses, and agave nectar.
Understanding Other Names for Sugar and Recognising Their Placement on Labels
Manufacturers often use different terms for added sugars and related sweeteners. Some common ones include:
Cane Juice or Cane Sugar, Evaporated Cane Juice, Fruit Juice Concentrates, Maltodextrin (a carbohydrate sweetener), Maltose, Barley Malt, Carob Syrup, Confectioner’s Sugar, Date Sugar, Demerara Sugar, Golden Syrup, Invert Sugar, Muscovado, Panela, Turbinado Sugar, Treacle, Yellow Sugar.
Recognise Placement on Labels: Ingredients are listed in order of quantity, so if you see several types of sugar on the list, even lower down, it can still mean the product has a lot of sugar overall.
Understanding “Carbohydrates (of which sugars)” on Food Labels
You can make healthier choices if you understand food labels. On Australian nutrition panels, “Carbohydrates” include all sugars and starches. The line “of which sugars” shows the total amount of sugars, both natural and added. You can check the ingredients list for terms like sucrose, glucose, or syrups so that you can distinguish added sugars from natural ones. Australian labels don’t always include the percentage of daily value (%DV) for sugars, but it’s a good idea to keep added sugar to less than 10% of your daily energy intake. For more detailed information on reading food labels, you can refer to resources like Diabetes Australia’s guide on food labels.
Your Daily Sugar Intake: How Much is Too Much?
Recommended Sugar Limits:
Adults: Less than 10% of daily calories. This is about 50 grams (12 teaspoons) of sugar per day for a 2,000-calorie diet.
Children:
Ages 4-6: Less than 19 grams (5 teaspoons) of sugar per day.
Ages 7-10: Less than 24 grams (6 teaspoons) of sugar per day.
By reducing your sugar intake, you can prevent weight gain, cavities, and other health issues. These include all free sugars, such as those added to food and drinks, as well as sugars naturally found in honey, syrups, and fruit juices.
Tips for Managing Your Sugar Intake
Read nutrition labels to spot added sugars.
Choose whole fruits instead of sugary snacks.
Limit drinking sugary beverages like sodas and fruit juices.
Choose water, milk, or unsweetened beverages.
Recognising the Signs of Sugar Damage
Here are some signs that sugar is causing damage to your teeth and gums:
Tooth Sensitivity: If you experience discomfort when eating hot, cold, or sweet foods, you may be dealing with enamel erosion.
Tooth Discolouration: Do your teeth look yellower than before? Yellowing teeth may signal enamel loss, which exposes the underlying dentin.
Bad Breath: Persistent bad breath may be the result of bacteria that are feeding on sugar and producing acids.
Gum Inflammation: Red, swollen, or bleeding gums can be early signs of gum disease, which can be caused by high sugar intake.
Visible Pits or Holes: If you notice small cavities or tiny holes in your teeth, it could mean that sugar is causing continuous decay.
Practical Tips to Protect Your Oral Health
Brush Twice Daily: Use a soft-bristled toothbrush and fluoride toothpaste to brush your teeth at least twice a day to remove plaque properly and prevent cavities.
Floss Daily: Floss between your teeth at least once daily. Flossing can remove food particles and plaque between your teeth that brushing cannot remove.
Use Mouthwash: You can use an antimicrobial or fluoride mouthwash to reduce bacteria and strengthen your tooth enamel. Ask your dentist or dental hygienist how to use it, but don’t replace brushing and flossing with mouthwash.
Limit Sugary Foods and Drinks: Be careful how much sugar you consume daily, and choose healthier snacks when possible.
Stay Hydrated: Drinking water helps wash away food particles, keeps your mouth moist and reduces the risk of decay.
Avoid Tobacco Products: Smoking or using other tobacco products can lead to gum disease and oral cancer. Try to quit to improve your oral and overall health.
Visit Your Dentist Regularly: Schedule regular check-ups and clean sessions at least once a year so that your dentist can catch any issues early and keep your mouth healthy.
Replace Your Toothbrush Regularly: Change your toothbrush every three to four months, or sooner if the bristles are frayed, to make sure it is cleaning your teeth effectively.
Eat a Balanced Diet: Foods that are rich in calcium and phosphorus help keep your teeth strong and healthy. Include dairy products, leafy greens, and nuts in your meals.
The Role of Regular Dental Check-ups
Regular dental check-ups are necessary for keeping your teeth and gums healthy. During these visits, your Perth dentist can spot early signs of oral health problems like cavities or gum disease, which can make treatments easier and less costly. Professional teeth cleanings will remove plaque that tooth brushing at home may not be able to remove and can prevent tooth decay and gum disease.
Frequently Asked Questions
Are natural sugars like honey or fruit bad for my teeth?
Natural sugars can harm your teeth as well. Honey contains sugars that can lead to tooth decay. Fruits have natural sugars, too, but their high water and fibre content help reduce the risk. It’s best to consume them in moderation and clean your teeth afterwards to prevent damage.
Can sugar cause gum disease?
Sugar can contribute to gum disease. Sugar feeds harmful bacteria in your mouth and leads to plaque buildup. This plaque build up can cause gum inflammation and, if you leave it untreated, lead to gum disease.
What are the best ways to protect my teeth from sugar damage?
Limit sugary foods and drinks.
Brush twice daily with fluoride toothpaste.
Floss daily.
Visit your dentist regularly.
Consider replacing sugary snacks with healthier options.
How can I help my child reduce their sugar intake for better oral health?
Parents and caregivers can offer healthy snacks like fruits and vegetables and limit sugary treats and drinks. They can also encourage regular brushing and flossing from an early age to promote dental health.
It’s a good idea to teach children about the importance of oral health and how healthy eating can protect their teeth and prevent oral health issues.
Are sugar-free gums and mints effective in preventing cavities?
Yes, especially those containing xylitol. Xylitol reduces harmful bacteria in the mouth, which can help to prevent cavities.
What types of food are the worst for my teeth?
Sticky candies and sweets.
Sugary drinks like soda.
Acidic foods and drinks.
Starchy foods that can get stuck in your teeth.
Dried fruits.
Does brushing immediately after eating sugar prevent cavities?
It’s better to wait 30 to 60 minutes after eating sugar before you start brushing your teeth. Brushing right after eating sugary stuff can spread acid to more tooth surfaces. Waiting 30 to 60 minutes after eating sugar allows saliva to neutralise acids and harden enamel.
Learn How to Protect Your Oral Health with Expert Care at Acts Dental
Take control of your oral health and safeguard your smile from the harmful effects of sugar. Acts dental team can help you maintain strong, healthy teeth and gums with personalised care and preventative solutions.
If your wisdom teeth are causing discomfort, rely on our clinic for prompt and professional wisdom tooth removal services.
When time is of the essence, trust an emergency dentist Perth to deliver fast and effective care.
Furthermore, we are proud to be a HBF preferred provider, HCF preferred provider, NIB preferred provider, Bupa preferred provider, and Medibank preferred provider dentist in Perth.
Schedule your appointment today and let us support you in achieving optimal oral health. Call us now at (08) 9474 5083.