10 Tips to Cut Down on Sugar and the Importance of Doing So (for your teeth)

So what’s the big deal about sugar? Sugar combined with bacteria can attack the enamel, triggering a chemical reaction that can develop into a cavity, gum disease, or even an infection that can spread to other parts of the body.

The issue is that sugar attracts bad bacteria, and when it combines with the saliva in your mouth, it forms a sticky substance called dental plaque, which coats the surface of your teeth. While all this is happening, the measure of acidity, called the pH factor, fluctuates.

When the pH in plaque drops below normal, it may dissolve enamel. This scenario presents a slippery slope for cavities to develop. Plaque buildup can cause gum disease, a progressive condition that’s the leading cause of tooth loss.  

Tips and strategies for cutting back on sugar

The good news is that tooth decay and gum disease aren’t inevitable. By implementing a few common-sense strategies for reducing sugar intake, you can minimize your risk.

1. Drink more water and less sugary drinks

Soda, high-sugar fruit juices, sweetened teas, and sugary drinks can be tough on your teeth. Think sugar-free or low-sugar beverage options. Infuse water with a slice of lemon or lime or even mint or cucumber, and be festive and refreshing.

2. Cut back on processed and instant foods

Convenient, pre-packaged foods tend to contain more sugar than the same food in its natural state. For example, a pear or other fruit from the produce department is more likely to have less naturally occurring sugar than canned fruit. Choose foods that are less processed.

3. Carefully read nutrition labels

A great habit to adopt on your journey to cutting back on sugar is to read food labels carefully. Ingredients are listed by weight, so if it lists sugar near the top, the item is most likely high in sugar. Don’t just look for the word sugar; ingredients such as fructose, corn syrup, and syrup contain sugar.

4. Shop for low-sugar options or make your own

Some store-bought sauces and condiments may contain hidden sugars. Look for low-sugar options or sugar-free alternatives. Surprisingly, salad dressings and even some condiments aren’t hard to make.

5. Reduce all-day snacking and sipping

One goal for creating new, healthier sugar habits is to prevent the scenario where you invite acid or harmful bacteria to linger on your teeth for extended periods. If you sip and snack throughout the day, be mindful of your food and beverage choices. Flex your new skill in reading labels and check sugar and carb counts, and choose low-sugar options.

6. Ditch sticky, gooey candies

Similarly, hard candy and chewy and gooey ones like caramels and taffy linger longer in your mouth because they stick to your teeth. Another side issue is that they provide a constant stream of sugar.

7. Curate an appetite for healthy snacks

If you’ve ever been on a diet, you know that the hardest part is making sure you stock up on the right foods. When cutting back on sugar, stock your pantry and refrigerator with fresh fruits and crunchy vegetables, cheese, and healthy nuts.

8. Chew sugar-free gum

Completely removing sugar from your diet is extremely difficult. You may boost saliva flow, rinse away sugar, and offset plaque acids by chewing sugar-free gum after meals.  

9. Time your sugar intake  

Regulating a sugar treat to one day a week, a month, or a particular time can also assist your sugar intake. Eating a dessert with a meal, rather than at a separate time, is helpful. Your mouth produces more saliva during a meal, which does wonders for rinsing away sugars and keeping acids at bay.

10. Take baby steps

Cutting back on sugar isn’t a timed exercise. Lifestyle changes are challenging. But they’ll stick a little better if you incorporate them gradually and celebrate your wins. The small things, like slowly reducing the sugar you add to cereal or coffee, or tea, and lead to your next achievement.

Regular dental checkups and professional cleanings support your sugar intake strategies. To schedule your next visit, contact the Orlando Center for Cosmetic Dentistry to schedule an appointment. Contact the office today at 407-855-1471 to book an appointment.