The warning that excessive sugar consumption damages your teeth and leads to cavities is deeply ingrained in us from childhood. However, the culprits behind tooth decay are not limited to sugar; acids play a significant role, too. When you indulge in sweets, the natural bacteria in your mouth break down the sugar, producing acids that erode tooth enamel and lead to cavities. Surprisingly, many foods are more detrimental to dental health than sugar, and it’s important to moderate the consumption of these items.
6 foods that are worse for your teeth than sugar
1. Soda crackers
Being highly processed, soda crackers pose a greater risk to dental health than sugar. Their high glycemic index makes them more likely to cause cavities. As they are chewed, they become increasingly sticky, leaving residues in tooth crevices, prolonging bacterial breakdown and acid erosion.
2. Dried fruits
When fruit is dried or dehydrated, the sugar content will be concentrated. This means that dried fruit will stick to your teeth like candy, increasing the risk of acid erosion.
3. Hard candy
Sucking on fruit-flavored hard candies or cough drops keeps the candy in your mouth longer than it would take to eat a piece of cake, leaving sugar residues in tooth crevices throughout the process.
4. Grapefruit
Many consider grapefruit a healthy and nutritious breakfast option. However, once broken down by enzymes in the mouth, its high acidity can cause significant enamel damage.
5. Coffee
The tannins in coffee can stain teeth yellow. The longer coffee remains in the mouth, the greater the damage from the tannins. Therefore, it’s advisable to limit daily coffee consumption.
6. Diet soda
Diet sodas are more harmful to teeth than sparkling water. Though sugar-free, they often contain phosphoric acid, which significantly damages tooth enamel.
7 tips to protect your teeth
1. Chew on apples and carrots
Crunchy foods act like toothbrushes, helping to remove stains. Regularly consuming calcium, vitamin D, and omega-3-rich foods like green leafy vegetables, citrus fruits, salmon, and dairy can strengthen teeth and gums.
2. Choose toothpaste that contains baking soda
Brushing at least twice daily — ideally after each meal — helps remove food and plaque between teeth and gums. Baking soda’s mild alkalinity neutralizes harmful acids, removes plaque, strengthens enamel, and whitens teeth. Pairing with a soft-bristled electric toothbrush can enhance deep cleaning.
3. Use dental floss
Dental floss reaches areas between teeth and gums that toothbrushes can’t, preventing cavities and gum disease. It’s advisable to floss after each meal before brushing.
4. Quit smoking
Any tobacco product can cause damage to oral tissues and stain teeth. Tobacco also weakens the immune system and can lead to gum infections, making it difficult for healing to take place.
5. Use mouthwash
Using an over-the-counter mouthwash daily helps remove food debris, reduce plaque, and prevent or reduce the risk of gingivitis.
6. Visit your dentist twice a year
Dentists can detect early signs of gum disease, treat it before it worsens, and thoroughly remove tartar buildup.
7. Drink more milk and water
With over 95 percent of the body’s calcium found in bones and teeth, drinking milk strengthens both. Water washes away food and bacteria, preventing acid buildup that can erode teeth. If brushing or flossing isn’t possible after a meal, drinking warm water can help maintain oral health.
Embracing these small habits in daily life can lead to desirable healthy teeth.
Translated by Audrey Wang, edited by Amanda
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