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Many of us tend to steer away from too many foods containing lots of sugar especially after the holidays. But you may be surprised to know that sugar is also found in many natural foods that we deem healthy for our teeth and body.

 

The effects of sugar on our oral health

When you consume sugar, it activates an interaction with the bacteria in the tooth’s plaque, leading to the production of acid. This can dissolve tooth enamel and cause tooth decay if not cared for properly with routine tooth brushing and regular dental check-up and cleans. Unfortunately for us, oral bacteria are not picky when it comes to the type of sugar they want to feed on, whether it is natural, refined, liquid or grains, so it’s worth looking at some low sugar alternatives.

Fruits, vegetables, dairy and grains all contain sugar in their purest forms and are still healthy for our entire bodies, but it’s important to care for our teeth while eating these foods. The best way to deal with this is to maintain regular preventative dental check-ups and continue brushing our teeth at the end of the day, no matter what we have been eating, whether that be natural or added sugars.

It’s worth taking note of how much and how often we’re eating sugar, in whatever form it’s in so you can make some alternative choices when it comes the foods we frequent most.

 

Frequently consumed foods and drinks containing hidden sugars:

• Processed cereals, especially cereals which are popped, flaked or fried².
• Flavoured yoghurt with added fruits².
• Condiments such as tomato and BBQ sauces, salad dressings and relishes².
• Prepackaged foods such as baked beans and packet soups.
• Muesli, fruit and ‘snack’ bars.
• Fruit juice.
• Flavoured milk.
• Sports or energy drinks.
• Alcoholic drinks, especially when combined with an acidic mixer, such as soft drink or fruit juice³.

 

Our low-sugar alternative options for your teeth

Try opting for these alternatives to support your teeth;

• Unprocessed cereals– The least processed cereals usually have single whole-food ingredients like plain rolled whole oats. You can make your own home-made granola with unprocessed ingredients.
• Carrot and celery sticks– these are great sources of fibre, vitamin C, and vitamin A and are hydrating for your teeth.
• Leafy greens – Kale and spinach are high in calcium, folic acid, and B vitamins.
• Apples – Provide a great source of hydration, fibre and saliva production which helps to protect teeth enamel.
• Milk, cheese and dairy foods – dairy encourages your body to produce more saliva, protecting your teeth while calcium and protein help to strengthen teeth.
• Plain yoghurt– calcium and protein help to strengthen your teeth without added sugars. You can add fresh fruits such as berries.
• Black and green teas – These contain antioxidants, which help remove harmful bacteria from the mouth.
• Lean proteins – Meat, fish, poultry, and tofu help to keep teeth healthy with good sources of phosphorous and protein.
• Nuts– Almonds are a great source of calcium and protein while being low in sugar.

 

How you can implement healthier eating habits for your teeth:

• Read food labels – sugar can also be named as glucose, sucrose, lactose or syrups. Any foods with more than 15g sugar per 100g are high in added sugar. The best choices are foods with less than 5g per 100g¹.
• Use a straw when drinking sweet liquids – this minimises contact between the beverage and teeth.
• Reduce snacking between meals – this helps to reduce acid attacks on our teeth⁴.
• Learn to love your saliva – it plays an important role in remineralising and strengthening teeth.
• Drink water and chew sugar-free gum – Chewing sugar-free gum and drinking water after and between meals can increase the flow of saliva and help replace minerals more quickly⁴.
• Practice mindful eating – take your time enjoying meals and try to keep ‘treat’ foods for special occasions.

 

Sugar is all around us, making it impossible to avoid altogether – and besides, to many of us, sugar tastes good. When it comes to natural sugars, there is no reason to avoid these in our diets as they contain only small amounts of natural sugars but also fibres, vitamins, minerals and other beneficial combinations that are good for our teeth and bodies. While natural sugars in moderation are not likely to damage our teeth, it’s still worth checking with your dentist and GP as sugar effects everyone differently.

If it’s been a while since you last saw the dentist, book an appointment for your regular dental check-up. Your dentist can also discuss the effects of sugars on your oral health and can identify any issues early on.

 

 

¹ Exposing the hidden sugar in your diet – Cancer Council Victoria (cancervic.org.au)

² Finding the Hidden Sugar in the Foods You Eat | Johns Hopkins Medicine

³ https://www.teeth.org.au/alcohol

⁴ Limit the Effects of Sugar on Teeth | Colgate® Oral Care

The summer holidays are almost here, so if you’ve started to think about what to pack, we’ve got some tips for you. Whether you’re packing shorts and t-shirts, or warm jackets and ski gear, you’ll need to include a few oral health essentials in your toiletry bag. For many of us, packing a toothbrush and remnants of a mostly used toothpaste tube check off the list for holiday mouth care. But it’s worth thinking about what else our teeth need, wherever we are and whatever we’re doing.

Packing your oral health essentials

Storing your toothbrush

• When choosing your toothbrush – Electric toothbrushes are the easiest and quickest way to get the cleanest possible teeth and gums. If you prefer a manual toothbrush, soft bristled, small headed toothbrushes are the best design features to clean all tooth surfaces. When used with fluoride toothpaste and flossing, plaque build-up and the risk of decay is reduced¹.
• Storing your toothbrush – Keeping your toothbrush separate will help to avoid damage or contamination from your clothing and shoes. Toothbrush travel cases are the best way to transport and store toothbrushes when travelling. Make sure your toothbrush is dry before sealing the case to prevent bacteria from multiplying.

Everything else dental

• Pack dental floss, interdental brushes, tongue scrapers and mouthwash – Pack whatever cleaning aids you regularly use into your toiletries bag. It’s also a good idea to carry these in your day to day. Use zip-lock bags to separate items and store safely.
• Packing spares if you’re flying – while you’ll likely be able to access shops to purchase a new toothbrush, it’s also the last thing on most people mind as soon as they arrive. Packing a spare toothbrush and toothpaste in your hand luggage will be helpful to freshen up after your flight.
• On the plane- Many airlines provide toiletry kits which include a travel sized toothbrushes and toothpaste. These are a great alternative when flying but be mindful these aren’t meant to be long term toothbrushing substitutes.
• When to use bottled water– Use bottle water for brushing and rinsing if you’re unsure about the water quality where you’re travelling. Depending on your destination, not all tap water can be consumed so it’s better to be safe from the start.

 

5 Holiday tooth tips

1. Book an appointment with your dentist for a check-up before you leave. Dental emergencies can happen at any time, but prevention through regular appointments helps to reduce the risk of unexpected problems. If a dental emergency occurs call early to secure a same day appointment at your nearest centre.
2. Check your holiday insurance covers emergency dental care. Be aware that some travel insurers don’t cover pre-existing conditions.
3. Keep up your daily toothcare routine while you’re away. Brush at least twice each day with fluoridated toothpaste and floss daily. Invest two minutes twice a day into brushing – it’s a small investment of time for the benefits you’ll get back.
4. Remember that water is your friend. Keep a water bottle handy and try to keep sweet drinks such as juice, soft drinks and energy drinks as treats. Rinse your mouth with water after eating and drinking, especially after tea, coffee and red wine which can stain tooth enamel.
5. Chew sugarless gum in-between brushing. This helps to increase saliva flow, reducing the risk of cavities.

 

If you’re planning on traveling or going away these holidays, Book an appointment with your dentist to ensure you have no underlying issues before you take off.

 

 

¹https://www.teeth.org.au/brushing-teeth

What do my lips have to do with my oral health?

Maintaining good oral health is not limited to having pearly whites and a beautiful smile. It goes far beyond aesthetics, incorporating the prevention and early detection of oral health issues we may encounter in our teeth, lips, and mouth.

Lips allow air into your mouth for breathing and, together with your cheeks, help you to speak and shape your facial expressions. They also keep food and saliva in your mouth while chewing. Ultimately, these strong muscles guide and keep your teeth in their proper positions¹.

All about your lips

The lips are made of sensitive skin tissue which is a transition point between the skin and the moist mucous membrane of the mouth. This makes them especially prone to sunburn and a condition called squamous cell carcinoma (SCC) or cancer of the lip ².

Prevention for your lips

• Regular check-ups with your dentist will ensure you’re keeping an eye on your mouth and dental health.
• Using sunscreen on your lips – Apply sunscreen to your lips, provided there are no manufacturer recommendations against doing so. Make sure it is labelled ‘broad spectrum’ and has a sun protection factor of 30 or higher.
• SPF lips balms are a good alternative, especially because there’s lots to choose from and they tend not to be as unpleasant as wearing sunscreen on the mouth. Choose a lip balm which is labelled broad spectrum and has a high Sun Protection Factor (SPF) – the higher the number the more protective it will be³.
• Wear a hat – Keeping the sun away from your face and lips by wearing a hat along with appropriate application of sunscreen and lip balms is the best way to reduce the risk of sun damage.

 

What to avoid?

• Avoid picking at your lips, which can cause skin damage.
• Don’t store lip balm in your car or in direct sunlight where it’s likely to melt and lose its protective qualities.

 

If it’s been a while since you’ve had a check-up, Book an appointment with your dentist to ensure you maintain your oral health. If you have concerns, it’s reassuring to know there are numerous factors that can lead to more serious issues. This emphasises the importance of regular monitoring of both your oral health and your lifestyle choices, so you can take proactive steps towards a healthier, happier life.

 

 

 

¹https://www.colgate.com.au/oral-health/mouth-and-teeth-anatomy/parts-of-the-mouth-and-their-functions

²https://www.cancer.org.au/cancer-information/types-of-cancer/mouth-cancer

³ https://www.arpansa.gov.au/understanding-radiation/radiation-sources/more-radiation-sources/sun-protection-sunscreen

When it comes to Christmas desserts, we normally have a traditional dessert that we frequent each year. This year, we’ve made finding a new dessert recipe easy with our festive raspberry swirl cheesecake filled with teeth-healthy nutrients.

Ingredients

Cake Filling

• 750g cream cheese, at room temperature
• 2 tbs yoghurt or sour cream
• 1/4 cup (60ml) coconut cream
• 1/2 cup (175g) rice malt syrup
• 1 egg
• 1 tsp vanilla powder
• 1 cup frozen raspberries
• Extra raspberries and mint leaves, to decorate.

Cake Base

• 1 cup (150g) shelled pistachios or hazelnuts
• 1 cup (70g) shredded or 1 cup (90g) desiccated coconut
• 1 cup (100g) almond meal, or other nut meal
• 120g unsalted butter, softened

 

Method

Step 1: Preheat the oven to 160°C. Line the base and sides of a 23cm springform pan with baking paper.

Step 2: The foundation of any great cheesecake begins with the base. Start by processing the nuts in a food processor until they reach a semi-fine texture. Add coconut, almond meal, and softened butter. Combine by gently rubbing together with your fingertips, coaxing the oils from the nuts to achieve the desired doughy consistency. If needed, add a bit more butter. Press the dough into the base and sides of the prepared pan, aiming for an even thickness of about 5 mm.

Step 3: Bake for 5-8 minutes until it starts to turn golden. Once done, let it cool completely in the pan.

Step 4: While the base is cooling, it’s time to work on the raspberry puree. Begin by placing the frozen raspberries in a blender, drizzling in just enough water to facilitate blending and create a puree. Transfer the puree to a small saucepan and gently heat over medium heat until the raspberries thicken into a syrup-like consistency. Allow it to cool, preserving its vibrant red hue.

Step 5: Now, focus on the heart of the dessert—the creamy cheesecake filling. In a large bowl, combine cream cheese, yogurt or sour cream, coconut cream, rice malt syrup, an egg, and a touch of vanilla powder. The key here is to stir gently, avoiding over-mixing, as excessive aeration can lead to the filling puffing up and collapsing during cooking.

Step 6: Spoon half of the cream cheese mixture into the now-cooled base, creating a smooth surface. With a teaspoon, add dots of the raspberry sauce to the cheesecake surface and gently swirl through with a skewer or knife. Pour the remaining cream cheese mixture over this raspberry, once again ensuring a smooth surface.

Step 7: Return the cheesecake to the oven for approximately 20-30 minutes until the filling slightly pulls away from the base and its center makes a custard-like consistency. Be cautious not to overcook.

Step 8: After baking, allow the cheesecake to cool at room temperature for a while. Once it’s reached an appropriate temperature, transfer it to the fridge for at least 2 hours to firm before serving. Add some extra raspberries and a few sprigs of mint for decoration.

Pro Tip: It’s essential to allow the cheesecake to cool for a few hours before serving, as this helps to avoid an overly eggy taste.

 

At this time of year when we indulge in a little more of everything, it’s also important to check up on your dental health before, during or after the festive season. Book an appointment with your dentist to ensure you can continue enjoying your moderated sweets this festive season.

If you’re looking for more recipes to share with your family this year, or a gift for someone who loves cooking, the ADA’s (Australian Dental Association) new Tooth-friendly treats cookbook contains 20 sweet treat recipes recommended by dentists. The profits from the sales of this book are donated to the ADA Dental Health Foundation, which helps disadvantaged Australians access much-need dental care. You can purchase your Tooth-friendly treats cookbook here.

 

https://www.delicious.com.au/recipes/collections/gallery/20-sugar-free-treats-for-the-festive-season/pci5gdfs?page=8