Effects of sugar on teeth: tips for cavity prevention

Did you know your mouth is full of bacteria? It’s true. Some bacteria are good for the inside of your mouth. Others, not so much. The harmful bacteria feed on the sugar and carbohydrates you eat (also known as starches), and together they create acids. Acid-producing bacteria can do two things. First, they can destroy your tooth enamel (the hard outer layer of your tooth). Next, they will eat into the deeper layers of your tooth and leave you with cavities. This process creates a hole known as tooth decay, which can cause pain and, if left untreated, possibly tooth loss.

Your teeth are always susceptible to cavity-making acids. However, this damage can be reversed by the minerals found in your mouth. Your mouth uses a combination of saliva, fluoride and a healthy diet to prevent tooth decay. Saliva neutralises acids from sugar and contains minerals that can help to repair very early damage to your enamel. Fluoride is another vital ingredient that helps to remineralise tooth enamel. This is why it’s found in most toothpastes and why we’re advised to brush our teeth with fluoride toothpaste twice a day. Fluoride toothpaste benefits teeth greatly, but it can only do so much if repeated acid attacks cause mineral loss in your tooth enamel. To keep your teeth healthy, you have to limit your sugar intake.

The link between sugar and cavities is strong, and too much sugar can have a significant impact on your oral health. Here are some of the ways it can negatively affect your teeth:

• Tooth decay and cavities

• Enamel erosion

• Gum disease

• Disrupt your oral microbiome

You already know that sweets, chocolate and fizzy drinks contain a lot of sugar, but did you know that sugar is also found in carbohydrates like bread and cereals and even in fruit? The NHS states the recommended daily intake of sugar for an adult is 30g per day (around 7 cubes of sugar), which means you should be mindful of how much sugar you eat. Here are some ways you can try to reduce your daily sugar intake:

• Choose low or reduced-sugar versions of your favourite snacks.

• Drink water throughout the day instead of sugary drinks or fruit juice. Also, be mindful of adding sugar to drinks like tea and coffee.

• If you want a fizzy drink, choose sugar-free diet versions. This also applies to mixers in alcoholic drinks.

• Swap sweet treats for healthy snacks like fresh fruit, nuts, rice cakes and oatcakes.

• Cook from scratch as much as possible and try not to rely on processed foods and takeaways.

• Check the sugar content of items when you’re food shopping and try to find alternatives to high sugar foods.

Sugar can be difficult to avoid completely, so being clued up on what food and drinks contain it can be helpful.

When it comes to foods high in sugar, you expect the culprits to be obvious treats like chocolate, ice cream, sweets and fizzy drinks. However, when it comes to knowing how to prevent tooth decay, there are some foods that go under the radar. Here is a list of foods and drinks that may be unexpectedly high in sugar. It can be helpful to check the nutritional information on these foods when you’re in the supermarket to help you make more informed choices:

• Granola and breakfast cereals

• White bread

• Protein bars or cereal bars

• Smoothies

• Dried fruit

• Crisps and crackers

• Ready meals

• Milk

• Tinned foods like soup or baked beans

• Sauces like tomato ketchup or pasta sauces

You may have heard the terms “natural sugar” and “added sugar”. Natural sugars refer to the sugars found in fruits and vegetables. While these are still sugars, these foods provide other health benefits and are less likely to cause oral health problems when eaten in moderation and if you follow a good oral hygiene routine. On the other hand, added or refined sugars are often highly processed and can stick to your teeth easily, which causes plaque bacteria to build up quickly. 

All sugars can contribute to tooth decay, so instead of worrying too much about what kind of sugar you’re consuming, try to think more about the overall quantity of sugary foods and drinks you consume and how thorough your oral care routine is.

Now you understand the link between sugar and cavities, cutting down on sugar is a good place to start. Here are some other ways you can help to remineralise tooth enamel and improve your oral health to prevent tooth decay:

• Brush your teeth twice a day with a fluoride toothpaste. Fluoride toothpaste benefits your teeth by strengthening your enamel and making it more resistant to acid attacks from sugar.

• Floss between your teeth once a day to remove bacteria from between your teeth and along the gumline.

• After brushing and flossing, use a tongue scraper to remove the bacteria that can gather on its surface.

• Stimulate your saliva flow by chewing sugarless gum and eating high-fibre vegetables and fruits.

• Calcium and phosphates strengthen teeth, so try to include dairy products in your diet.

• Drink plenty of water throughout the day to help wash away bacteria from your teeth and tongue.

• Try to snack as little as possible, especially things like sugary sweets and drinks that bathe your teeth in acid repeatedly.

• Visit your dentist twice a year for routine checkups and professional cleaning. A dental hygiene appointment can remove a buildup of tartar that your toothbrush can’t clean.

• If you’re having problems with your tooth enamel, speak to your dentist about professional fluoride treatments that can strengthen your enamel.

Don’t underestimate how fluoride toothpaste benefits your teeth – using it twice a day can strengthen your enamel and reduce your risk of tooth decay by around 25%. There are other ways fluoride toothpaste benefits your oral health; it can:

• Remineralise tooth enamel

• Reverse the early stages of tooth decay

• Slow down the demineralisation process

• Prevent the growth of bacteria that cause cavities

Visiting your dentist regularly can catch problems early or prevent them from starting in the first place. Your dentist will be able to spot early signs of tooth decay and gum disease and treat them while these problems are still easy to solve. Getting checkups and professional cleaning every 6 months will help to keep your teeth in great condition and spot any problems before they’re too advanced. 

Ultimately, be mindful of your sugar intake and teach your kids the importance of oral health, too. When you eat sugar, brush afterwards with fluoride toothpaste, and try to follow a healthy diet. Keep up with regular dental visits for good measure. Then you can enjoy a sweet life with fewer cavities.

Here are the answers to some commonly asked questions about sugar and cavities: