Photo by Dan Cristian Pădureț from Pexels There's a reason why sugar has a bad reputation these days. Many healthy foods are naturally high in sugar. Still, it is added during processing and preparation, leading to overconsumption. Overconsumption of sugar, a characteristic of Western diets, has contributed to many health problems, including obesity and tooth decay.

It is strongly advised by the World Health Organization not to consume more than 10% of your calories from added sugars. Sugar consumption under 10% for adults means less than 13 teaspoons per day. Most people, however, consume more than double that amount. Sugary drinks are trendy among young people: a national survey found that 47% of kids consume sweetened drinks daily. Drinking one can of soft drink daily increases your likelihood of being diagnosed with diabetes by 22% versus drinking one can every month.

Sugar continues to be regarded as "white poison." Health experts urge us to reduce sugar intake since tooth decay is today's most prevalent disease. Too much sugar damages our teeth by releasing acids that dissolve enamel through demineralization, which causes holes to form and eventually leads to tooth loss. Dental erosion can also be caused by acidic foods and drinks, such as soft drinks or fruit juice.

Saliva in our mouths is one of our natural defenses. It washes sugars from our teeth, reduces the effects of acids, and remineralizes the teeth's surfaces. But if sugar is consumed in excess amount, cavities will eventually develop. Sugar consumption should be limited to give your teeth the best chance of warding off acid attacks.

Sugar lowers mouth's pH and attracts harmful bacteria

Harmful bacteria are attracted to sugar like a magnet. Streptococcus mutans and Streptococcus sorbrinus are two destructive bacteria found in the mouth. These bacteria feed on sugar in your diet and produce dental plaque, a sticky, colorless film on your teeth.

When plaque forms in the mouth, it creates an acidic environment which ultimately results in cavities. An acidic or basic solution is measured by the pH scale, with a pH value of 7 being neutral. A pH below 5.5 destroys minerals and the enamel of the teeth. A small hole or erosion will result because of this process. Eventually, they will grow into one large hole or cavity.

The effects of a high sugar intake on your teeth

In addition to other health issues, you are most likely to develop dental disorders if you do not watch your sugar intake. High sugar intake is associated with two dental health concerns:

1. Tooth Decay

Tooth decay is one of the most prevalent dental disorders caused by sugar and its chain reactions. Tooth decay can be accelerated by bacteria in the mouth, poor tooth cleaning, excessive snacking, and sugary drinks.
Dental decay is a common and easily preventable disease. Yet, per the Centers for Disease Control, 13.2% of children aged 5 to 19 and 24.9% of adults aged 20 to 44 continue to suffer from dental caries.

2. Tooth Abscess

Dental caries, which can result in an abscessed tooth, is commonly caused by consuming sugary beverages and foods. When a bacterial infection causes a tooth abscess, pus fills the pocket. An abscess is a severe dental infection, so you may lose your tooth if left untreated.

Aside from being bad for your teeth, sugar can also affect your general health by affecting blood glucose levels and leading to Type 2 diabetes, obesity, cancer, and heart disease.

What Dietary Habits Cause Tooth Decay

1. Eating high-sugar foods

Take a moment to consider that sugary snack before you reach for it. Studies have found that eating sweets and sugary drinks frequently results in cavities. Eating sugary snacks often increases the exposure of your teeth to various acids that dissolve teeth, causing decay.

2. Drinking beverages with sugar and acid

Juices, sports, and energy drinks are the most common sources of liquid sugar. Aside from sugar, these drinks contain high acids that can damage teeth. A large Finnish study found that drinking 1–2 sugar-sweetened beverages daily increases the risk of cavities by 31%.

3. Consuming sticky foods

Candy, breath mints, and lollipops are "sticky foods" that cause tooth decay. Sugars are gradually released from these foods since you retain them in your mouth for longer. Doing this gives your mouth's harmful bacteria time to digest the sugar and produce more acid. Due to this, demineralization occurs for longer periods than remineralization.

What Can Be Done?

1. Make sure that your diet is based on whole grains, fruits, vegetables, lean meats, legumes, dairy products, and low-fat dairy products

2. You can reduce the amount of sugar in a recipe by half when cooking. Usually, this isn't noticeable.

3. You can experiment with healthier recipes with lower fats, sugars, salts, and fiber levels.

4. Consume less sugar in cereals, coffee, and tea. Sweeten cereal with fruit or yogurt and tea with honey if you prefer natural sweeteners.

5. Check labels for sugar amounts and buy products with 'no added sugar' or 'low sugar.'

6. Consider tinned fruit with natural juice or water instead of syrup.

7. Snack on yogurt, fresh fruit, or small amounts of nuts instead of biscuits and chocolates.

Protect Your Smile

The amount of sugar you consume can dramatically impact your oral health. Sugar increases bacterial growth, which leads to tooth decay and the loss of protective enamel. An oral hygiene routine that includes avoiding sugary foods is a great start, but it's only one part of the solution. A healthy smile can be achieved by brushing, flossing, and visiting the dentist regularly.