Understanding Sugar Awareness in Your Diet

Sugar consumption can significantly impact your overall health, but especially your oral health. When we eat sugar, the naturally occurring bacteria in our mouth break the sugars down into acids. These acids in turn attack our enamel, or the hard outer layer of our teeth, breaking it down over time. As the enamel erodes, cavities start to form. Each time we sip a sugary drink or pop a piece of sugary candy, the acid attack starts over, and we continue to break down the enamel on our teeth.

Hidden sugars are prevalent in many foods. Things you don't even expect like ketchup (and other sauces), juices, bread and other baked goods, dairy products, salad dressings and more. There are also foods you may think of as "healthy" that hide a lot of sugars such as flavored kombucha drinks, green smoothies, nut butters, and protein bars. Some people think that you need to drink a case of soda a day or eat tons of candy to see the negative effects on your teeth, but this isn't always true. Even one can of soda a day can damage your teeth.

The truth is that any amount of sugar can contribute to tooth decay. Which leads us to question, how do you know you are experiencing tooth decay?

Well, some good indicators of decay in a tooth include but are not limited to:

• Dark spots on teeth
• Broken areas of teeth
• Sensitivity to sweets, hot, or cold
• Pain in the tooth to pressure or chewing
• Throbbing pain in the tooth

However, when a cavity is small, it is usually non-symptomatic. This makes it even more important to see your dentist regularly so they can detect cavities early with x-rays and other instruments designed to find decay early so it can be treated while small.

The way that your teeth begin to decay starts with your sugar intake habits. As sugar converts to acid in the body, the acid washes over our teeth and slowly erodes the hard protective layer of enamel on the outside. The dentin underneath the enamel is not nearly as hard and much more susceptible to decay. Once the acid has worn away enough enamel to reach the dentin, decay starts on that softer layer. Once decay has started, there is no turning it around.

The best thing that you can do to start lowering your sugar intake is to learn to read labels so that you can decide which foods are best for your personal situation. Eat as many whole foods as possible. And drink more water!

Healthier alternatives to sugary snacks include whole, raw fruits, which contain less harmful forms of sugar, and water, the best choice for hydration. While it's unrealistic to completely avoid sugar, being mindful about consumption and rinsing or brushing teeth after sugary treats can mitigate some damage.

Parents can encourage children to consume less sugar by modeling healthy eating habits and maintaining consistent oral care routines at home. Being a role model in terms of diet and oral hygiene sets a positive example for children.

Ultimately, no one has a perfect diet or oral care routine, but striving to do the "right" thing more often than the "wrong" is a good approach. Pairing a "want" with a "need" can also help maintain balance, such as allowing yourself a treat like ice cream only after a full week of consistent flossing.