Smart Snacking

Candy and sweet snacks are everywhere. How do they affect your oral health?

It's always tempting to treat yourself to that last piece of chocolate cake in the refrigerator or candy bar from the grocery store checkout lane. However, always think twice before you cave in to the craving.

What you can't see can hurt you!

Snack ingredients typically include sugar and starches. Sugar and starch act as fuel for the bacteria and plaque that are continually forming and at work in the mouth. This leads to the formation of acid that attacks tooth surfaces. With each acid attack, tooth enamel breaks down and the surface may weaken, leading to tooth decay.

Saliva helps to wash away food debris and protect your teeth by diluting the acids in your mouth. However, bacteria can multiply rapidly. Your mouth can quickly become overwhelmed by bacteria if you snack between meals for lengthy periods of time. This can compromise your saliva's protective abilities and increase your risk for tooth decay as bacteria multiply.

Texture and acidity matter

The consistency of the foods you snack on makes a significant difference too. Chewy and sticky foods, such as caramels and raisins, are less likely to be washed away by saliva. They are more harmful than other options, such as a chocolate bar or grapes.

Hard foods, such as corn nuts and hard candy, are well known for damaging teeth. They can cause chipping, cracking or even a split tooth.

Foods that are very acidic, such as tomatoes and lemons, can cause erosion of tooth enamel if used in excess. You should avoid sucking on the juice of lemons, limes, oranges and grapefruits. These foods can be both acidic and sugary. This combination is particularly damaging because the acid can erode tooth enamel over time, and the sugars can remain in the mouth longer and cause decay.

If stained teeth are your concern, stay away from foods that have added coloring or those known to stain teeth due to their natural coloring. These foods include popsicles, coffee, soy sauce, dark sodas and red wine.

Tips to minimize the risk of oral disease

Keep in mind that candy isn't the only culprit. Pizza, bread, chips (starches) and many beverages contain high levels of sugar, as do brown sugar, honey, molasses and syrups. All these foods are potentially damaging to teeth. Remember that healthy meals and snacks should include a variety of foods from the basic food groups, such as fruits and vegetables, whole grains, milk and dairy products, meat, nuts and seeds. However, even grain products like bread and some fresh fruits can also promote tooth decay if eaten in excess due to their sugar content.

The impact of nutrition on oral health is not limited to decay susceptibility. Micronutrients, including vitamins A, C and E, impact periodontal (gum) health by helping to reduce inflammation. Antioxidants are also important in preventing gum disease.

Other tooth-friendly tips:

• Choose sugary foods less often. When you do consume sweets, try to do so during meals. Saliva production increases during meals, which helps neutralize acid and rinse food particles away from teeth.
• Drink water instead of a sugary drink. Water simply can't be beat for a healthy drink. It does an excellent job of rinsing your teeth and diluting acids. When water is fluoridated, it can actually help to repair early tooth decay and aid in the development of stronger teeth.
• Choose nutritious foods such as fresh fruits, raw vegetables, whole grains, dairy products, meat and nuts for snacks.
• Avoid sipping sugary drinks over a long period of time. Use a straw when you drink carbonated or sugary drinks.
• Consider chewing sugarless gum after snacks and meals. Sugarless gum is another way to promote saliva production.
• Brush your teeth at least twice a day and floss daily. However, think twice about brushing right after eating something sweet. Brushing too soon after eating can rub sugar into your teeth. Wait at least half an hour after you eat before you brush and be sure to use a toothpaste with fluoride.
• If you can't manage flossing, use another kind of cleaning device to remove plaque from teeth. These other devices, also known as interdental cleaners, may include dental picks, interdental brushes, pre-threaded flossers and water flossing appliances.
• See your dentist for regular checkups.

Ideal snacks

The best snacks are those that are not chewy, sticky or sugary and don't remain in the mouth for too long. Those that contain minerals, such as calcium and phosphorus, and stimulate saliva production to help clean your teeth also make great choices.

Examples include:

• Apples, carrots and celery - Their texture promotes a natural cleansing of the tooth as they move over and around the teeth.
• Cheese, nuts and yogurt - These are rich in calcium and phosphorus, which can help to repair your tooth enamel.
• Rice cakes, hummus and sugar-free peanut butter.

Before you reach for your next snack, think about the choice you are about to make. Is it sugary or chewy? Can you rinse or brush your teeth afterward? How many times during the day have you eaten a sugary snack? The answers to these types of questions can help you choose what may be best.

Eating the right foods can help reduce your risk of tooth decay and gum disease as well as other conditions. Healthy snacks are not just good for your oral health—they're good for your overall health too.

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Note: The information in this article is not meant to replace the advice of your dentist or another licensed healthcare professional. Talk to your dentist for any specific dental advice.

Sources: https://www.ada.org/resources/ada-library/oral-health-topics/nutrition-and-oral-health https://www.mouthhealthy.org/all-topics-a-z/diet-and-dental-health https://www.cda-adc.ca/en/oral_health/cfyt/dental_care/nutrition.asp https://www.mouthhealthy.org/all-topics-a-z/diet-and-dental-health https://nutrition.org/nutrition-and-oral-health-do-our-mouths-hold-the-key/