7 Tips to Cut Down on Sugar and the Importance of Doing So

Sugar is everywhere, from coffee and soda to candy, and even some foods you might not expect. Americans consume an average of about 17 teaspoons of added sugar per day, about 2-3 times the recommended amount. 

That may not seem like a big deal, but over time, sugar can increase the risk of health problems, including cavities and gum disease. 

At Lancaster Dental Care Associates in Lancaster, California, our experienced dentists see the effects of sugar every day. Since sugar can significantly impact oral health, they’ve created this guide to make it easier to cut back.

Read on for seven ways to reduce your sugar consumption and protect your smile. 

1. Read labels carefully

Sugar is in many processed foods and drinks, but its presence isn’t always obvious. When grocery shopping, read labels carefully and pay special attention to sugar-adjacent words, such as sucrose, fructose, and corn syrup.

Any item with these ingredients contains sugar and may increase the risk of tooth decay. 

2. Cut back on sugary drinks

Many people enjoy sugary beverages, such as soda, sports drinks, fruit juice, and sweetened coffee. While there’s nothing wrong with an occasional treat, consuming these drinks regularly can weaken tooth enamel and lead to oral health problems.

One study found that adults who drink three or more sodas per day are up to 62% more likely to have decayed, missing, or filled teeth compared to those who don’t.

Aim to drink sugar-free beverages, like water, whenever possible. They’re good for hydration and can also prevent plaque and harmful bacteria from collecting on your teeth. 

3. Limit sweets to meals

If you feel tired in the middle of the day, it can be tempting to nosh on a candy bar or another sweet. However, it’s better to save these treats for after meals. That’s because eating sugary foods causes oral bacteria to produce acid that damages tooth enamel. 

When you save sweets for dessert, it’s easier to fight back. Your mouth naturally produces more saliva during meals, which helps neutralize the acid and wash away food particles. As a result, sugar is less likely to cause lasting damage.

4. Practice good oral hygiene

Quitting sugar altogether isn’t an option for most people, but that doesn’t necessarily mean cavities are inevitable. Good oral hygiene can protect your teeth, gums, and mouth. 

We recommend brushing twice daily, flossing once a day, and rinsing with an anti-bacterial mouthwash. Combined, these activities can reduce plaque buildup, lower inflammation, and support strong enamel. 

If you’re in a hurry and don’t have time to brush, simply rinse your mouth with water. That can help keep harmful bacteria at bay.

5. Opt for healthier snacks

Snacks like pretzels, chips, and popcorn aren’t as sugary as candy, but they can still trigger oral bacteria to produce acids that harm your teeth. Eating healthier, fiber-filled snacks can help reduce some of this acid exposure.

Some of our favorite healthy snack options include vegetables, such as carrot sticks and celery, cheese, and nuts. These foods also contain vitamins and minerals that support overall health.

6. Remember that sugar is in even ‘healthy’ foods

Some people assume that “healthy” snacks, such as granola bars and dried fruit, are sugar-free or at least less likely to cause oral health problems. However, many of these items still contain enough sugar to increase the risk of cavities and gum disease.

The key to prevention is moderation. You don’t need to stop eating your favorite foods, but whenever possible, select low-sugar or unsweetened alternatives. A small change in your shopping habits can make a big difference.

7. Make it a family affair

Cutting back on sugar takes time and effort, and for kids, the change can be especially challenging. Rather than framing a healthier lifestyle as “no sugar,” focus on the benefits of reducing sugar for good oral health. 

One way to get everyone involved is to make it a game. For example, rewarding a cavity-free checkup with a special outing or other treat can help establish healthy habits for life.

We can help you cut back on sugar

If you’re trying to improve your oral hygiene through lifestyle changes, cutting back on sugar is a great place to start. Even so, without the right resources, it’s often difficult to stay on track. Working with a qualified dentist can help!

Contact us at Lancaster Dental Associates to schedule an oral exam. Call our office at 661-215-8130 or request your appointment online.