What you eat and drink has a direct impact on your overall health and also your dental health. Plaque is a sticky film of bacteria that constantly builds on the teeth. When you consume sugary foods and drinks, the bacteria turn the sugar into acid. This reaction is known as an acid attack. The acid attacks your teeth for at least 20 minutes after you eat. The acids destroy the enamel, the protective layer on the surface of the teeth. It can lead to tooth decay, gum disease, and cavities (holes in the teeth). Foods and drinks containing sugar are therefore harmful to your teeth.
Natural Sugars
Natural sugars are naturally occurring in whole foods. The sugar in them comes in many different forms. The main ones are:
- Glucose – Glucose is your body’s source of energy. It is found naturally in plant foods, such as fruit, corn, and honey.
- Fructose – Fructose is the sweetest sugar in many fruits. Fruit sources include mangoes, plantains, bananas, grapes, berries, and apples. Other plant sources include sugar beets, sugar cane, and root vegetables. Dried fruit also has high amounts of fructose, such as dried apricots, raisins, prunes, and dates.
- Sucrose – Sucrose is naturally found in many fruits, vegetables, and nuts. It is also known as table sugar that you add to tea, coffee, and baked food.
- Maltose – Many starchy foods contain maltose. It includes bread, grains, wheat, breakfast cereals, bagels, crackers, pies, and cornmeal. Other sources include molasses, peach, pear, barley, and hot chocolate drinks. For certain foods, heat can lead to the production of maltose. For example, raw sweet potatoes do not contain maltose. However, once cooked, it contains sugar.
- Lactose – Lactose is naturally occurring in milk and milk products.
Natural Versus Added Sugar
Added sugars are sugar added to processed food by the manufacturers. Natural and added sugars have the same chemical structure. Thus, they can both damage your teeth equally. The amount of sugar in natural foods and the ones added vary significantly. Whole foods contain low quantities of naturally occurring sugar. It also provides other health benefits because it consists of fiber, vitamins, and minerals. Products containing added sugar usually have high quantities of sugar. It does not contain any nutrients, just empty calories. It is important to read food labels of packaged foods for details on sugar content. It may contain sugars in other forms, such as brown sugar, maple syrup, fruit juice concentrate, evaporated cane juice, high-fructose corn syrup, dextrose, cane sugar, and cane crystals. When the product label states no added sugar, it does not always mean that it is sugar-free. It may contain sugar in other forms, such as those listed above. Read the ‘carbohydrate’ list because it also shows the quantity of sugar in the product.
Drinks
Fruit juices and fizzy drinks also contain sugar that can damage teeth. Fizzy drinks can cause further damage because the acid and sugar can dissolve the tooth enamel. Water is the healthiest drink to maintain good oral health. Mineral water has a pH of 7.6 and is the only drink that does not cause dental erosion. Although milk has a pH of 6.9, it still contains sugar that damages teeth. Avoid giving a bottle filled with juice to babies as it can damage the teeth. The sugar can bathe in the teeth for long periods, allowing the acids to attack the newly-erupted teeth. The American Academy of Pediatrics does not recommend giving fruit juice to babies. When a baby is going to sleep, avoid giving milk in a bottle.
Carbohydrates
Refined carbohydrates can lead to tooth decay and cavities. Carbohydrates consist of simple sugars joined together. As you chew food, the enzymes in your saliva break the carbohydrates down into simple sugars. The dental plaque feeds on the sugars and releases acids that attack the enamel. Consuming carbohydrates should therefore be limited. Foods containing carbohydrates include bread, pasta, rice, cereals, noodles, nuts, legumes, and starchy vegetables.
Meals and snacks
For healthier teeth, it is better to limit the frequency of eating meals or snacks. The Oral Health Foundation recommends eating three meals per day rather than snacking 7 to 10 times throughout the day. If you do eat sweet foods, have them at mealtimes only. If you snack, eat foods that do not contain sugar. After you eat foods containing carbohydrates or sugar, saliva production takes place. It neutralizes the damaging effects of acids and enzymes. Saliva also contains bicarbonate, calcium, and phosphate, which helps repair any damage. It also aids in washing away sugars from your teeth. So, for good oral health, eat foods that trigger saliva production. Good, teeth-friendly snacks include cheese, yogurt, raw vegetables, nuts, and breadsticks. Snacking on hard or crunchy fruits and vegetables is recommended. Apples, celery, and carrots are good options. It can help brush off plaque by rubbing against the teeth. Avoid chewy or sticky foods, such as dried fruit and sweets. These foods can stick to the grooves of the teeth longer than other foods. The bacteria can feed on the sugar for long periods, increasing the risk of cavities. Taking sugar-free chewing gum prevents tooth decay by keeping saliva flowing. It helps remove sugar and food particles from your mouth. Avoid chewing gum containing sugar as this can damage the tooth enamel.
Recommendations
Having a balanced diet will give you healthy teeth and a beautiful smile. It is better to eliminate or limit sugars from your diet. Instead, replace it with sweeteners. Stevia, erythritol, xylitol, and monk fruit are safe options. These sweeteners will not cause any tooth decay. Add it to tea, coffee, or use it for baking. Sweeteners, such as aspartame and acesulfame K, should be avoided. These sweeteners can lead to many health disorders, such as cancer.
Remember to brush your teeth at least twice a day for two minutes. Do not brush your teeth immediately after consuming sugary foods or drinks. It can cause particles of the tooth enamel to brush away. After eating, brush your teeth after at least one hour.