“Cut down on sweets, especially between meals” is perhaps one of the least popular words of advice we dentists regularly give. We’re not trying to be killjoys, but the facts are undeniable. Both the amount and frequency of sugar consumption contribute to tooth decay. Our concern isn’t the naturally occurring sugars in fruits, vegetables, grains, or dairy products, but rather refined or “free” sugars added to foods to sweeten them.

World Health Organization and the U.S. Food and Drug Administration

The World Health Organization and the U.S. Food and Drug Administration advise consuming no more than 50 grams (about ten teaspoons) of sugar daily. Unfortunately, our nation’s average per person is much higher: we annually consume around 140 pounds per capita of refined sugars like table sugar or high fructose corn syrup. It’s more than three times the recommended amount. Soft drinks are the single largest source of these in our diets. Americans drink an average of 52 gallons every year.

The connection between sugar and tooth decay begins with bacteria fermenting sugar in the mouth after eating. This creates high levels of acid, which causes the mineral content of tooth enamel to soften and erode. It makes the teeth more susceptible to decay. Saliva naturally neutralizes acid, but it takes thirty minutes to keep the mouth’s pH normal. Saliva can’t keep up if sugars are continually present from constant snacking or sipping on soft drinks for long periods.

You can reduce the sugar-decay connection with a few dietary changes. Limit your intake of sugar-added foods and beverages to no more than recommended levels. Consume sweets and soft drinks only at meal times; replace sugar-added foods with fresh fruits and vegetables and foods that inhibit the fermentation process (like cheese or black and green teas); and consider using mint or chewing gum products sweetened with xylitol, a natural alcohol-based sugar that inhibits bacterial growth.

Last but not least, practice good oral hygiene with daily brushing and flossing, along with regular office cleanings and checkups. These practices and limits on refined sugar in your diet will go a long way toward keeping your teeth and mouth healthy and cavity-free.

If you would like more information on the relationship between sugar and dental disease, please contact us or schedule an appointment for a consultation. You can also learn more about this topic by reading the Dear Doctor magazine article “Nutrition & Oral Health.”