It’s little secret these days that sugar is no good for your pearly whites.
But have you ever thought about why? Dr Verena Tan breaks it down in this edited article for Authority Nutrition.
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Your Mouth Is a Battleground.
Many different types of bacteria live in your mouth. Some are beneficial to your dental health, but others are harmful.
For example, studies have shown that a select group of harmful bacteria produce acid in your mouth whenever they encounter and digest sugar.
These acids remove minerals from the tooth enamel, which is the shiny, protective, outer layer of your tooth. This process is called demineralization.
The good news is that your saliva helps to constantly reverse this damage in a natural process called remineralization.
The minerals in your saliva, such as calcium and phosphate, in addition to fluoride from toothpaste and water, help the enamel repair itself by replacing minerals lost during an “acid attack.” This helps strengthen your teeth.
However, the repeated cycle of acid attacks causes mineral loss in the enamel. Over time, this weakens and destroys the enamel, forming a cavity.
Simply put, a cavity is a hole in the tooth caused by tooth decay. It’s the result of harmful bacteria digesting the sugar in foods and producing acids.
If left untreated, the cavity can spread into the deeper layers of the tooth, causing pain and possible tooth loss.
The signs of tooth decay include a toothache, pain when chewing and sensitivity to sweet, hot or cold foods and drinks.
Sugar Attracts Bad Bacteria and Lowers Your Mouth’s pH.
Sugar is like a magnet for bad bacteria.
The two destructive bacteria found in the mouth are Streptococcus mutans and Streptococcus sorbrinus.
Both of them feed on the sugar you eat and form dental plaque, which is a sticky, colorless film that forms on the surface of the teeth.
If the plaque is not washed away by saliva or brushing, the bacteria convert it to acid. This creates an acidic environment inside the mouth.
The pH scale measures how acidic or basic a solution is, with 7 being neutral.
When the pH of plaque drops below normal, or less than 5.5, these acids start to dissolve minerals and destroy the tooth’s enamel.
In the process, small holes or erosions will form. Over time, they will become larger, until one large hole or cavity appears.
Dietary Habits That Cause Tooth Decay.
In recent years, researchers have found that certain food habits matter when it comes to the formation of cavities.
Consuming High-Sugar Snacks.
Think before you reach for that sugary snack. Many studies (here, here and here) have found that the frequent consumption of sweets and sugary drinks leads to cavities.
Frequent snacking on foods high in sugar increases the amount of time your teeth are exposed to the dissolving effects of various acids, causing tooth decay.
One recent study among school children found that those who snacked on cookies and potato chips were four times more likely to develop cavities than children who did not.
Drinking Sugary and Acidic Beverages.
The most common source of liquid sugar is sugary soft drinks, sports drinks, energy drinks and juices.
In addition to sugar, these drinks have high levels of acids that can cause tooth decay.
In a large study in Finland, drinking 1–2 sugar-sweetened beverages a day was linked to a 31% higher risk of cavities.
Also, an Australian study in children aged 5–16 found that the number of sugar-sweetened drinks consumed was directly correlated to the number of cavities found.
What’s more, one study involving more than 20,000 adults showed that just one occasional sugary drink resulted in a 44% increase in the risk of losing 1–5 teeth, compared to those who did not drink any sugary drinks.
This means that drinking a sugary drink more than twice daily nearly triples your risk of losing more than six teeth.
Fortunately, one study found that reducing your sugar intake to less than 10 per cent of daily calories decreases your risk of tooth decay.
Sipping on Sugary Beverages.
If you constantly sip sugary drinks throughout the day, it’s time to rethink that habit.
Research has shown that the way you drink your beverages affects your risk of developing cavities.
One study showed that holding sugar-sweetened beverages in your mouth for a prolonged time or constantly sipping on them increased the risk of cavities.
The reason is because this exposes your teeth to sugar for a longer time, giving the harmful bacteria more opportunity to do their damage.
Eating Sticky Foods.
“Sticky foods” are those that provide long-lasting sources of sugar, such hard candies, breath mints and lollipops. These are also linked to tooth decay.
Because you retain these foods in your mouth for longer, their sugars are gradually released. This gives the harmful bacteria in your mouth plenty of time to digest the sugar and produce more acid.
The end result is prolonged periods of demineralization and shortened periods of remineralization .
Even processed, starchy foods such as potato chips, tortilla chips and flavoured crackers may linger in your mouth and cause cavities.
This article was originally published in full on Authority Nutrition.
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