With the holidays come all sorts of opportunities to indulge in cookies, candies, and a whole host of other sugary delights. And while it's tempting to sample them all, it's important to remember that these kinds of foods -- especially those that stick to your teeth -- increase your risk of developing cavities. The goal? To celebrate and enjoy the season while still eating a healthy diet and staying on top of cleaning those pearly whites.
Cavities
Teeth are coated in a thin film of bacteria called plaque. The bacteria in our plaque ferment any sugar from our food and produce acids that can break down tooth structure, causing caries. Caries start when the hard outer layer of enamel that covers healthy teeth becomes soft, forming an actual hole we call a cavity.
Limiting Snacks
Research shows that snacking throughout our day -- especially on sticky foods -- and drinking sugary beverages can both increase our risk for developing cavities, because the amount of time that the teeth are exposed to acid is therefore greatly increased versus three square meals a day.
Choosing Healthy Foods and Drinks
Because sugar fuels cavity-causing caries, it's best to avoid added sugars, or at least do our best to limit sugary snacks and drinks. Sometimes these foods are easy to identify, but sugar can also be a surprisingly hidden ingredient in some foods we eat. Examples of foods with hidden sugars might be some frozen meals, sauces, and breads. Sugar can even be added to some purported "health" foods, like certain yogurt products. It's always a good idea to check food labels to understand what we are eating and how much.
The US Food and Drug Administration advises adults to eat no more than 12 teaspoons of added sugar -- around 200 calories from sugar -- per day. For children younger than 2 years old, no added sugar in the diet is recommended.
It's good to remember that sticky foods are especially hard on our teeth. Gummy candies, even chewable medicines and vitamins, and some bread-like foods like chips and pretzels stick to our teeth and increase our risk for developing cavities.
Better Food Choices This Season
The best things we can eat all year round are a healthy diet comprised of natural, less or un-processed foods, such as fruits and vegetables, low-fat or fat-free dairy product, and whole grains. Many of these foods contain natural sugar, but not the added sugars we recommend limiting in the same way as the sticky, processed products mentioned above.
Many whole, natural foods also contain fiber and micronutrients that actually protect the teeth, encourage chewing and self-cleansing, are less likely to stick to teeth, and stimulate saliva production, which in turn neutralizes cavity-causing acids.
Caring For Your Teeth
In addition to maintaining a healthy diet this holiday season, you can help prevent tooth decay by taking care of your teeth well at home. Good ways to care for your teeth include brushing twice daily, for 2 minutes each time, with a fluoride toothpaste, cleaning between teeth with floss or a Waterpik, and seeing Dr. Messina and our hygienist Rachel for professional cleanings and oral evaluations.
Making healthy choices in what you eat, drink, and how you care for your teeth can help you protect your dentition against tooth decay. Our team is available to partner with you to improve your oral health and keep your mouth healthy this holiday season and beyond. Give us a call at (303) 666-4260 or stop on by our practice in Louisville, Colorado and it will be our pleasure to care for you!
We write a blog post every month to keep our patients and our community updated on important dental topics, so be sure to check back here often! And don't forget: we love your questions! We welcome discussion of these blog topics or anything you're curious about. Our patient family is the best part of our practice, and we are grateful for you!