Dental Health Resources

We understand. We treat thousands of patients every year and hear the stories of how it impacts people’s lives.

But here’s the thing. Most tooth decay is avoidable.

Preventing tooth decay isn’t that hard. It just requires a little bit of consistent effort to brush and floss for a small fraction of your day (5 minutes out of 1440).

And avoiding things that decay your teeth.

But often the sugars that harm our teeth are hidden in popular food and drinks to increase their flavour (and the company’s profits) at the expense of our health.

So which foods do we need to avoid to keep our teeth healthy and decay free?

Let's uncover just how much sugar is packed into common items we consume daily and understand the threat they pose to our teeth.

Sugary Drinks: Your teeth’s worst enemy.

Sugary drinks are among the worst culprits when it comes to tooth decay. A single can of soft drink can contain up to 40 grams of sugar – that's about 10 teaspoons! Even fruit juices, often considered healthy, can be just as sugary, with some brands containing over 30 grams per serving (about 6- 8 teaspoons). Sports drinks and energy drinks are also packed with sugar, often ranging from 20 to 40 grams per bottle. Even sweetened teas and flavoured coffee drinks aren't innocent, with many containing upwards of 25 grams of sugar per serving. And water cordial contains 4 ½ teaspoons of sugar per serve.

By simply replacing these drinks with water you can save your teeth (and money).

Lollies and Sweets: Sticky Scoundrels

It's no secret that sweets are high in sugar, but the sheer quantity can be shocking. A standard chocolate bar can have around 20 grams (5 teaspoons) of sugar. Hard lollies (which have about a teaspoon of sugar in each lolly) and lollipops, dissolve slowly, bathing the teeth in sugar for extended periods, increasing the risk of decay. Caramels and chewy candies are particularly problematic as they stick to teeth, providing a constant sugar source for bacteria.

Limit the eating of lollies and sweets to special occasions. Also straight after eating them wash your teeth with a glass of water, eat some cheese, or brush your teeth.

Baked Goods: Sweet Treats with a Hidden Cost

Baked goods like cakes, cookies, pastries, doughnuts, and muffins are often loaded with sugar. A single doughnut can contain up to 15 grams of sugar, one sweet biscuit has about 2 teaspoons of sugar, while a slice of cake can have over 30 grams (5 – 8 teaspoons). These sweet treats, often enjoyed as snacks or desserts, contribute significantly to our daily sugar intake, accelerating the decay process.

Instead, choose to snack on cheese, fruit, dark chocolate, or nuts.

Breakfast Cereals: Snap, crackle, toss

Check the label! Many breakfast cereals, especially those marketed to children, are shockingly high in sugar. A serving can contain anywhere from 10 to 20 grams of sugar, sometimes more. Granola bars and cereal bars, often considered convenient and healthy options, can also pack in over 15 grams of sugar per bar, making them a less-than-ideal choice for dental health.

Oats have no added sugar and Weet Bix has only 3 grams per 100 grams making them both teeth-friendly breakfast options (and oats are inexpensive as well!).

Processed Snacks: Savory but Sweet

Even savoury snacks aren't safe from hidden sugars. Crackers, chips, and other processed snacks may contain added sugars to enhance flavour. While these amounts may seem small per serving, they add up quickly, especially with frequent consumption, contributing to overall sugar intake and dental issues.

Swap out for cheese, nuts, plain yoghurt, or fruit.

Sauces: The Hidden Sugar Bombs

Sauces like tomato sauce, barbecue sauce, and salad dressings can be surprisingly high in sugar. A tablespoon of tomato sauce contains about 4 grams (one teaspoon) of sugar, and barbecue sauce can have even more. These hidden sugars can significantly contribute to tooth decay if used generously.

Flavoured Dairy Products: Moo-ving Up Your Sugar Intake

Flavoured yogurt and sweetened milk can also harbor high sugar levels. A small cup of flavoured yogurt can contain up to 20 grams of sugar, while sweetened milk products can have similar amounts. These seemingly healthy options can contribute to the risk of cavities and other dental issues.

Unflavoured milk is the better option and add flavouring to natural yoghurt, with fresh or stewed fruit (don’t go adding sugar).

Why do we need to avoid sugary foods when they taste so good?

Tooth decay occurs when the bacteria in our mouths feed on sugars, producing acids that erode tooth enamel. The more sugar we consume, the more fuel we provide for these harmful bacteria, leading to an increased risk of cavities and gum disease.

Chewing over the final thoughts

Understanding the hidden sugars in our everyday foods and drinks is the first step toward better dental health. By making informed choices and limiting sugary consumption, we can protect our teeth and maintain bright, healthy smiles.

Children's teeth are more susceptible to decay so we need to be extra careful about the sugar they consume so we don’t set them up for a lifetime of dental problems.

Check the labels on the food you or your children are consuming. Remember, it's not about cutting out sugar entirely but being mindful of where it hides and how often we indulge. And rinse your teeth after you eat something sugary.

Avoiding the pain, embarrassment, and financial cost of tooth decay and gum disease is something we can all do.