Not surprisingly, the most common cause of poor oral health and illness is still dental issues connected to sugar. However, the message is straightforward: cutting back on sugar in our diets can help prevent tooth decay while also helping us lose unwanted weight.
Since sugar-related dental issues are among the most frequent reasons people see the dentist, Oral Health Foundation CEO Dr. Nigel Carter OBE offers his best advice to combat our rising sugar addiction:
1. Sugar remains sugar regardless of its name.
We most likely image the white substance you add to our drink when we think of sugar. However, there are several “hidden” sugars in many items that we would not even consider. The first step in avoiding sugar is to be aware of its various names. A few to watch out for are sucrose, glucose, fructose, maltose, molasses, hydrolyzed starch, and corn syrup, however there are too many to mention.
2. Eat a more intelligent breakfast
Recently, a well-known chef raised awareness of the dangerously high sugar content of some morning cereals, which can contain about one-third of the sugar. Your oral health and general well-being will be much improved by substituting a cereal with less sugar or one that has no added sugar, as well as by avoiding adding any yourself. Another excellent strategy to stay away from unhealthy snacks during the day is to have a full breakfast.
3. Happy snacking
We have the impulse at 10:30. Lunch is a little too far off, and we need something to keep us going. You can get the energy boost you need by eating a handful of almonds instead of reaching for the biscuit barrel. When it comes to your teeth, keep in mind that frequency is just as important as quantity, so whenever you can, try to choose a sugar-free option.
4. A diet low in fat is not trouble-free.
Many goods are advertised as “healthy alternatives,” yet the statements made on the label only provide a portion of the picture. Products like fat-free yogurts frequently still have a lot of fructose or refined sugar in them.
5. Establish some guidelines
We don’t require a sweet treat every day, let’s face it! We can make some easy lifestyle adjustments that can have a significant impact by establishing a few basic ground rules. The little things, like not eating an hour before bed, not adding sugar to anything, and foregoing dessert a couple of times a week, eventually build up.
6. Get new
It all boils down to stickiness; fresh, entire meals are the greatest for our teeth. Eating them whole helps prevent this issue. Smashing a banana and strawberry into a smoothie releases sugars that can cover the whole tooth, even in the smallest spaces. Additionally, dried fruit is a major no-no when it comes to stickiness since this item may fill in the gaps and give the sugar a long time to produce issues.
7. Establish a quota
When it comes to our teeth, the frequency of sugar consumption is just as important as the quantity consumed. After eating or drinking, it takes an hour for our tongue to return to its neutral condition, and that time starts over each time we take another mouthful. If we do need a sugar fix, save it for mealtimes and give our mouths a break because constant snacking might leave us with a toothless smile.
8. Go to bed early
Being a night owl can be detrimental to our oral health, and it all comes down to habit. In addition to the risk of midnight munching, people who stay up late are more likely to neglect cleaning their teeth before bed.
9. The day’s most crucial meal
How many of us have longed for that sweet fix to get us through the day after skipping breakfast? It all boils down to giving our lips a rest; the ideal way to start the day is with a satisfying and nourishing meal.
10. Consuming alcohol like a fish
The sugar content of beverages like a glass of prosecco, a pint of cider, or even a cheeky G&T can significantly affect our oral health. Try to limit how many alcoholic beverages you consume, and keep some water on hand to assist you wash down your preferred beverage. Our heads will appreciate it the next day as well, and it helps rinse some of the sugar out of our mouths.
11. Monitor your coffee order.
Even if our favorite coffee shop’s double chocolate chip crème frappuccino or tiramisu latte with extra whipped cream is tasty and entertaining to say, we all know it’s loaded with sugar. We could stay with an Americano or espresso if we do have a sweet craving and need a caffeine fix, or we could attempt to limit it to mealtimes.