Posts for tag: nutrition
There are great health benefits to eating better, including for your teeth and gums. But to determine your ideal diet, you'll have to come to terms with carbohydrates, the sugars, fiber and starches found in plants or dairy products that convert to glucose after digestion.
Carbohydrates (also known as carbs) are important because the glucose created from them supplies energy and regulates metabolism in the body's cells. But they can also create elevated spikes of glucose in the bloodstream that can cause chronic inflammation. Besides conditions like diabetes or heart disease, chronic inflammation also increases your risk of periodontal (gum) disease, a bacterial infection arising from dental plaque.
Many concerned about this effect choose either to severely restrict carbs in their diet or cut them out altogether. But these hardline approaches deprive you of the benefits of carbs in maintaining good health. There's a better way—and it starts with understanding that not all carbs are the same. And, one difference in particular can help you properly manage them in your diet.
Here's the key: Different carbs convert to glucose at different digestive rates of speed measured on a scale known as the glycemic index. Carbs that digest faster (and are more apt to cause glucose spikes in the bloodstream) are known as high glycemic. Those which are slower are known as low glycemic.
Your basic strategy then to avoid blood glucose spikes is to eat more low glycemic foods and less high glycemic. Foods low on the glycemic index contain complex, unrefined carbohydrates like most vegetables, greens, legumes, nuts or whole grains. High glycemic foods tend to be processed or refined with added sugar like pastries, white rice, or mashed potatoes.
Low glycemic foods also tend to have higher amounts of minerals and nutrients necessary for healthy mouths and bodies. And fresh vegetables in particular often contain high amounts of fiber, which slows down the digestion of the accompanying carbohydrates.
Eating mainly low glycemic foods can provide you the right kinds of carbs needed to keep your body healthy while avoiding glucose spikes that lead to inflammation. You're also much less likely to experience gum disease and maintain a healthy mouth.
If you would like more information on nutrition and dental health, please contact us or schedule an appointment for a consultation. You can also learn more about this topic by reading the Dear Doctor magazine article “Carbohydrates Linked to Gum Disease.”
If you love ice cream, then you'll get a kick out of this: Your favorite treat has its own month. That's right, July is National Ice Cream Month, when we celebrate—and indulge in—one of the most delicious concoctions ever known. Just don't overdo it, among other reasons, for the sake of your teeth.
In a way, it's a bit of a love-hate relationship between this frozen wonderfulness and your dental health. Like any dairy, ice cream is full of nutrients like calcium, phosphorous and vitamin D that together strengthen tooth enamel and help prevent decay. But this nutritional benefit is tempered in most ice cream by its other major ingredient: sugar.
Sugar can be a problem for your teeth because disease-causing oral bacteria love it just as much as you do. It's a prime food source for them, and when there's a lot available (like right after you finish that dipped cone) bacteria go crazy multiplying and producing acid. This could lead to tooth decay or gum disease.
Sugar's effect on dental health is an issue not only with ice cream but with other desserts and sweetened snacks as well. What can you do, then, to have your ice cream (or cake) and your dental health too?
Moderate your consumption. We're not saying you have to give up sweet desserts like ice cream—just keep your portions small and infrequent. Partake of them mainly as an occasional treat rather than as standard everyday fare.
Brush after eating. The biggest threat to dental health is the sugar that lingers in the mouth after we eat something sweet like ice cream. So, wash your mouth out with water and then brush your teeth after eating to remove any residual sugar. But not right away—give your saliva a chance to neutralize any mouth acid first by waiting about thirty minutes.
Choose healthier options. Instead of diving into a bowl of butter pecan or rocky road when you get the urge to snack, try a little non-fat Greek yogurt or cheese with some fresh fruit. Choosing alternatives like these can still give you the benefit of dairy without the excess sugar.
Ice cream is one of those indulgent little pleasures that make life sweet. Just be sure you're enjoying it within healthy limits to protect your dental health.
If you would like more information about nutrition and dental health, please contact us or schedule a consultation. To learn more, read the Dear Doctor magazine articles “Nutrition & Oral Health” and “The Bitter Truth About Sugar.”
Tooth enamel, to play on a phrase from Shakespeare, is made of “sterner stuff.” The strongest substance in the body, enamel can take years of biting and chewing and keep on going.
It does have one nemesis, though—mouth acid, which can soften and erode enamel’s mineral content. This is less of a concern if you have healthy saliva flow, because saliva neutralizes acid in thirty minutes to an hour after an acid attack and can also help re-mineralize the enamel. Daily brushing and flossing also help curb mouth acid by reducing the bacteria that produces it.
But as effective as saliva is at neutralizing mouth acidity, it can be overwhelmed by outside acid derived through certain foods and beverages. In the past couple of decades, at least two of these acid sources have grown in prominence: energy drinks and, believe it or not, sports drinks.
Just how acidic are they? The pH scale runs from 1 to 14, with acidity on the low end and alkalinity on the higher (7 is neutral). Tooth enamel begins dissolving below 5.5. Laboratory tests have pegged the average pH of energy drinks at 3.05 and sports drinks, 2.91.
Because of their acidity, frequent energy or sports drink consumption will bring mouth pH into the danger zone for tooth enamel. It’s even more likely if these beverages are sipped over an extended period, which can prevent saliva from getting ahead of any newly introduced acid.
Keeping your distance from these beverages is probably the safest bet. But if you do imbibe occasionally, follow these common sense tips:
- Avoid sipping the beverage over long periods—and try to limit drinking them to meal times;
- After drinking a beverage, wash your mouth out with water and wait an hour to brush to give your saliva time to neutralize any acid.
- Practice consistent, daily brushing and flossing.
Above all, keep a healthy respect for acidic foods and beverages like energy and sports drinks and don’t overuse them. Your tooth enamel will appreciate it.
If you would like more information on the effect of sports and energy drinks on dental health, please contact us or schedule an appointment for a consultation. You can also learn more about this topic by reading the Dear Doctor magazine article “Think Before You Drink Sports and Energy Beverages.”
If you’re brushing and flossing daily, as well as seeing your dentist at least every six months, you’re doing the top things needed to maintain your dental health. But all your hygiene efforts could be undermined if you’re not eating a dental-friendly diet. Simply put, there are foods that protect and promote dental health and those that increase your risk of dental disease.
Diets in the latter category are typically high in added sugar and low in natural food fiber. The largest sources of these are processed sugars from sugar cane or beets and high fructose corn syrup. With just a little knowledgeable label reading, you can find sugar and its various aliases added to thousands of processed food items including pastries, candies, sodas and energy drinks.
Heavy consumption of processed sugars also contributes to dental disease. Disease-causing bacteria thrive on sugar as a food source, which fuels both their growth and their production of oral acid. Elevated acid levels can dissolve the minerals in tooth enamel faster than saliva can keep up. Softened enamel opens the door to tooth decay, while increased bacterial growth can lead to periodontal (gum) disease.
A diet, however, low in added sugar and high in fiber can have the opposite effect. Although fresh fruits and vegetables contain natural sugars, they also have indigestible parts called fiber that slow the digestion of any sugars and allow the body to more efficiently process them. With the higher quantity of vitamins and minerals found in unprocessed foods, the overall effect of this diet is a decrease in your risk for dental disease.
Speaking of dental-friendly foods, we should also give honorable mentions to certain dairy items like cheese and milk that stimulate saliva production and are rich in calcium needed for tooth strength. Another beneficial category is both black and green tea, which contain antioxidants to fight disease and fluoride to strengthen enamel.
Adopting a low-sugar/high-fiber diet can have a profound impact on your overall health. Over time, you’ll also reap dental health rewards with stronger teeth and gums and a lower risk of tooth decay and gum disease.
If you would like more information on diet and oral health, please contact us or schedule an appointment for a consultation. You can also learn more about this topic by reading the Dear Doctor magazine article “Nutrition & Oral Health.”
It’s easy to work up a thirst in the summer. You might be shooting hoops in the park, riding on a trail or playing volleyball on the beach. No matter what your favorite summertime activity is, outdoor fun can leave you dry—and then it’s time to reach for a cold one. But when your body craves hydration, what’s the best thing to drink?
The answer’s simple: water!
Sure, we’ve all seen those ads for so-called “energy” and “sports” drinks. But do you know what’s really in them? Sports drinks (all of those different “…ades”) are mostly water with some sugars, salts and acids. “Energy” drinks (often promoted as “dietary supplements” to avoid labeling requirements) also contain plenty of acids and sugars—and sometimes extremely high levels of caffeine!
Studies have shown the acid in both sports and energy drinks has the potential to erode the hard enamel coating of your teeth, making them more susceptible to decay and damage. And the sugar they contain feeds the harmful oral bacteria that cause tooth decay. So you could say that the ingredients in these beverages are a one-two punch aimed right at your smile.
It’s a similar story for sodas and other soft drinks, which often have high levels of sugar. In fact, some popular iced teas have 23 grams (almost 6 teaspoons) of sugar per 8-ounce serving—and a single 24-ounce can holds 3 servings! Many diet sodas (and some fruit juices) are acidic, and may damage your tooth enamel.
Water, on the other hand, has no acid and no sugar. It has no calories and no caffeine. Simple and refreshing, water gives your body the hydration it craves, with no unnecessary ingredients that can harm it. In fact, if you fill a reusable bottle from your own tap, you may not only benefit from cavity-fighting fluoride that’s added to most municipal tap water…you’ll also be helping the environment by cutting down on unnecessary packaging.
It’s best to drink water all of the time—but if you don’t, here are a few tips: If you want to enjoy the occasional soda or soft drink, try to limit it to around mealtimes so your mouth isn’t constantly bathed in sugar and acid. Swish some water around your mouth afterward to help neutralize the acidity of the drinks. And wait at least an hour before brushing your teeth; otherwise you might remove tooth enamel that has been softened by acids.
What you drink can have a big effect on your oral health—and your overall health. So when thirst strikes, reach for a cold glass of water. It can help keep you healthy this summer…and all year long.
If you would like more information about nutrition and oral health, please contact us or schedule an appointment. You can learn more by reading the Dear Doctor magazine articles “Think Before You Drink” and “Nutrition & Oral Health.”