10 Tips to Cut Down on Sugar and the Importance of Doing So

Eating too much sugar can lead to a host of health problems, including weight gain, diabetes, heart disease, and, of course, cavities. Even though most of us know it isn’t a good idea to eat sugary foods and drinks, we still do it — and many of us find it’s a habit that’s surprisingly hard to break.

The good news: You don’t have to give up sugar entirely to reap positive oral health benefits. In this post, Thomas Eaton, DDS, offers 10 tips to help you cut back on your sugar consumption so you can reduce your risks of cavities and other serious health problems.

Sugar and your oral health

Most people know that sugar causes cavities, but they don’t know how. In a nutshell, it isn’t the sugar itself that’s doing the damage — it’s the bacteria living in your mouth.

Your mouth is home to millions of bacteria — both good and bad. When you eat sugar, bacteria feed on it and produce acid as a byproduct — acids that eat away at tooth enamel and make you more prone to cavities.

And that isn’t all: Sugar also increases the risk of inflammation, a primary driver in gum disease, which just happens to be the leading cause of adult tooth loss. Cutting back on sugar is important not only for preventing cavities, but for maintaining your smile and your overall oral health, too.

Cutting back on sugar

Sugar is addictive — that isn’t a myth: It’s a fact proven by science. That’s why cutting back on sugar intake can be challenging — but fortunately, these tips can help.

1. Drink water

The ultimate sugar-free drink, water doesn’t just quench your thirst — it helps rinse away food particles and sugar. Sweetened drinks, like sodas and energy drinks, leave a sugary film that feeds bacteria and jump-starts cavities. 

2. Read food labels

Sugar isn’t just in candies, cookies, and pastries. It’s in lots of prepared foods, too, like salad dressing, ketchup, and even bread. Read food labels and look for sweeteners like cane sugar, corn syrup, and honey — yes, even “natural” sources of sugar can harm teeth, too.

3. Move to whole grains

White bread and rolls, as well as white pasta, are surprisingly high in refined carbs — a.k.a., sugars. Instead, opt for whole-grain varieties or pasta made from chickpeas, and read the labels to see just how much sugar is hiding in plain sight.

4. Dessert is better than snacks

If you must indulge, try to have a sweet snack with a meal, when your mouth is producing lots of extra saliva. Saliva helps neutralize harmful acids and washes away sugary films that can be left behind from between-meal eating.

5. Skip sticky sweets and hard candies

Avoid sticky sweets, like sticky buns, caramels, and toffee, all of which can leave sugars between your teeth, giving bacteria plenty of time to produce those harmful acids. Steer clear of sucking on hard candies and lollipops that simply prolong your exposure to sugars.

6. Choose tooth-friendly snacks

Instead of cookies or candy, choose snacks that support oral health and reduce the risk of cavities and gum disease. Raw vegetables, fresh fruit, and nuts are all great choices, and so are calcium-rich foods, like yogurt and cheese. 

7. Rinse your mouth

Rinsing after eating and drinking helps remove food particles and restore normal acid levels in your mouth — regardless of whether you consume sugar. If you want to brush, that’s fine, too — but be sure to wait at least 30 minutes after eating and drinking to give your enamel a chance to harden again.

8. Choose natural sweeteners

You can also satisfy a sweet craving with natural sweeteners. Stevia and monk fruit are good examples of natural sweetening products that don’t increase your risk of cavities.

9. Chew some gum

Chewing sugar-free gum helps stimulate the production of saliva, which, in turn, neutralizes acids and washes away food particles. Look for gum containing xylitol, a sugar substitute that won’t increase your risk of cavities. 

10. Don’t try to go “cold turkey”

Finally, remember that sugar is addictive. Trying to give it up all at once can lead to frustration and failure. Instead, cut back gradually using these tips, and over time, your body and your taste buds will adapt.

Give your teeth the care they deserve

Cutting back on sugar and other refined carbs can dramatically improve your oral health, and so can having twice-yearly dental checkups and cleanings. 

To schedule your checkup or to learn about treatments to restore your smile, request an appointment with Dr. Eaton at his practice in Ione, California, today.