Who doesn’t love a sweet treat? But could too much sugar be hurting your teeth? Sugar might taste sweet, but it has a not-so-sweet side effect when it comes to oral health.
Sugar feeds bacteria in your mouth, which then produce acids that dissolve tooth enamel and cause cavities. The more sugar you eat the greater the risk of developing and worsening cavities. So it’s important to limit your sugar intake, maintain good oral hygiene, and get regular dental exams.
What Are Cavities?
Cavities are small holes or damage in the hard surface of your teeth. They’re the result of decay, which occurs when plaque—a sticky, colourless film of bacteria—builds up on your teeth and breaks down the enamel (the outer protective layer). If left untreated, cavities can grow and lead to pain, infection, or even tooth loss.
Key players in this process include:
- Bacteria in your mouth that feed on sugar and produce acids.
- Tooth enamel that softens and weakens due to prolonged acid exposure.
So how does sugar play into this process?
How Does Sugar Cause Cavities?
Sugar doesn’t directly create cavities, but it fuels the bacteria in your mouth that do. When you consume sugary foods or drinks, the bacteria on your teeth feast on that sugar and produce acid as a byproduct. This acid lowers the pH levels in your mouth and begins to erode your enamel—essentially the first step in forming a cavity.
Here’s the breakdown:
- You consume sugar. Whether it’s in soda, candy, or even hidden in foods like bread and pasta, sugar enters your mouth.
- Bacteria get busy. The bacteria in plaque love sugar. They convert it into energy and produce acid as a side effect.
- Enamel erosion begins. The acid sits on the surface of your teeth, slowly breaking down the enamel and leaving it vulnerable to decay.
- Cavities form. Without proper oral hygiene and care, the damage can reach deeper layers of your tooth, forming a cavity.
It’s not just about the amount of sugar—it’s about how often and in what form. Sticky sweets (like caramels and gummies) cling to your teeth longer, giving bacteria more opportunity to create acid. Plus, constant snacking on sugar throughout the day keeps your mouth acidic for hours.
Why Some People Are More Prone to Cavities
Ever wondered why some people can eat candy regularly and not get cavities, while others always seem to have dental issues? A few factors contribute to this:
- Oral hygiene habits: Regular brushing and flossing remove plaque and bacteria before they can cause damage.
- Saliva production: Saliva helps rinse away food particles and neutralizes acids. People with dry mouth (a condition called xerostomia) may struggle with cavity prevention.
- Diet: Frequent snacking and sugary foods increase cavity risk.
- Tooth structure: Deep grooves and fissures on your teeth can trap food and bacteria, making cavities more likely.
While genetics and lifestyle play a role, don’t worry—you have control over many factors that impact your dental health.
Foods to Avoid to Reduce Sugar in Your Diet
It’s not just candy and soda you need to watch out for. Many seemingly “healthy” foods and drinks contain significant amounts of hidden sugar, like:
- Fruit juices
- Granola bars
- Yogurt (especially flavoured)
- Ketchup and barbecue sauce
- Bread and crackers
Make it a habit to check food labels for added sugars, and try to limit how frequently you consume them.
How to Protect Your Teeth Without Giving Up Sugar
We get it—cutting sugar out completely isn’t realistic for most people (and where’s the joy in that?). The good news is you don’t have to give up your favourite treats entirely to keep your teeth healthy. Here are some practical tips to strike a healthy balance:
1. Practice Smart Oral Hygiene
Following a consistent oral hygiene routine can work wonders for your oral health. Some things you should be doing every day include:
- Brush your teeth at least twice a day with fluoride toothpaste.
- Floss daily to remove food particles stuck between teeth.
- Use a mouthwash that helps fight plaque and strengthen enamel.
2. Rinse After Sweet Treats
After enjoying sugary snacks or drinks, rinse your mouth with water to help wash away sugar and acid. If possible, wait 30 minutes and then brush your teeth.
3. Limit Sugary Snacks
Instead of grazing on sugary foods throughout the day, try to eat them during meals. During meals, your mouth produces more saliva, which helps wash away sugar and neutralize acid.
4. Choose Smarter Snacks
Opt for tooth-friendly snacks like cheese, nuts, vegetables, or plain popcorn. Fresh fruits are great too, but try to pair them with water to rinse away natural sugars.
5. Chew Sugar-Free Gum
Sugar-free gum with xylitol can help stimulate saliva production and reduce acid levels in your mouth after meals.
6. Visit Your Dentist Regularly
Routine dental check-ups and cleanings are crucial for catching cavities early and keeping your oral health in top shape.
How Much Sugar Is Too Much?
The World Health Organization (WHO) recommends keeping added sugars to less than 10% of your total daily calorie intake. For most adults, that’s about 50 grams or roughly 12 teaspoons. To put things in perspective, a single can of soda often contains around 40 grams of sugar.
Use this guideline to make more mindful choices about what—and how much—you consume.
Healthy Teeth for Life
While sugar can pose challenges for your teeth, understanding how it works and taking simple steps to care for your oral health can make all the difference. You don’t have to give up life’s sweet pleasures—just enjoy them thoughtfully, and your smile will thank you.At London Little Bites Dentistry we offer comprehensive dental care for children. If your child is ready for their next dental exam, book an appointment with us today.