Right, let’s have a proper chat about sugar.
We all know lollies, soft drinks, and chocolate bars are the villains when it comes to keeping your chompers. But what about those so-called “healthy” options you are tucking into, thinking you are doing your body, and your teeth, a favour? Hold on, you might be in for a shocker. Those sneaky hidden sugars are lurking everywhere, just waiting to chuck a spanner in the works of your enamel.
We are not just talking about the obvious sugary suspects here. We suspect you would not be caught walking down the street, spooning straight white sugar into your mouth. However, you might unknowingly be consuming some of the culprits. Let’s see what we need to be careful about.
The Usual Suspects
They are in plain sight, mind you.
Sauces: Tomato sauce, BBQ sauce, sweet chilli sauce – you name it, they are often swimming in sugar. The sauce you slap on your sausage sizzle is practically a dessert in disguise. Even seemingly savoury sauces like soy and Worcestershire can be surprisingly sugary
Yogurts: Yogurt can be a ripper of a healthy snack because it is full of probiotics and calcium. But flavoured yogurts, especially the ones aimed at kids, are often drowning in added sugar to make them more tempting
Granola Bars: Marketed as the perfect on-the-go snack, granola bars can be a minefield of hidden sugars. They are often stuck together with syrups and honey, sending your blood sugar levels soaring. Read the label carefully, you might be better off with a handful of nuts and seeds
Breakfast Cereals: Think you’re kickstarting the day the right way with a bowl of cereal? Some cereals are practically confectionery masquerading as breakfast. The next time you are the supermarket, have a look at the label. Anything over 10g per serve is probably best left on the shelf
Fruit Juice: 100% Fruit Juice sounds like a bargain. Wrong! While it contains natural sugars from the fruit, it is incredibly concentrated and does not have the fibre you would get from munching the whole fruit. It’s like a sugar injection straight into your system
Salad Dressings: Think you are having a salad? Good on you. But that store-bought dressing could be undoing all your good efforts in. Many dressings contain added sugar to balance out the acidity, particularly the fat-free varieties, where sugar is used to compensate for the lack of flavour
Why Should You Give a Toss?
We all know sugar rots your teeth. The bacteria in your mouth go mad for it, producing acids that dissolve your enamel, leading to cavities. But there’s more to it than just fillings and root canals.
A diet heavy on the sugar can also:
Fuel gum disease: Sugar feeds the bacteria that cause inflammation and gum problems, leading to bleeding and receding gums. Not ideal
Raise your risk of other health issues: Too much sugar consumption is linked to weight gain, type 2 diabetes, heart disease, and other gnarly conditions
Muck up your overall well-being: Sugar crashes can leave you feeling as flat as a tack, cranky, and craving more sugar, creating a vicious cycle that is hard to break
What Do We Do?
It’s not all gloom and doom. You don’t have to give up every sweet delight in life. You just need to be a bit more mindful of what you are putting in your mouth.
Read the Labels: Become a label ninja. Check the sugar” section of the nutrition information panel and aim for products with the lowest possible amount. Remember, ingredients are listed in order of how much is in there, so if sugar is one of the first ingredients, put it back on the shelf
Go Natural: Choose plain yogurt and whack in your own fruit. Make your own salad dressings with olive oil, vinegar, and herbs. Snack on fresh fruit and nuts instead of those processed bars
DIY Your Sauces: Making your own sauces is surprisingly easy as pie, and you can control what goes in them. There are plenty of recipes online, so give it a go
Embrace Natural Sweeteners: If you need a bit of sweetness, opt for natural sweeteners like stevia or monk fruit
Pop in to see your Dentist Regularly: Regular check-ups and cleans are crucial for spotting any issues early on and keeping your smile gleaming like a new penny
So, there you have it. Don’t let those hidden sugars sabotage your smile. Be a savvy shopper, read the labels, and make informed choices. Your teeth and your body will thank you for it!
References:
- Australian Dental Association – https://www.ada.org.au/oral-health-advice
- National Health and Medical Research Council – https://www.eatforhealth.gov.au/guidelines
- Diabetes Australia – https://www.diabetesaustralia.com.au/living-with-diabetes/food-nutrition/sugar-and-diabetes/
- Heart Foundation Australia – https://www.heartfoundation.org.au/heart-health-education/healthy-eating
- Healthy Kids Association – https://www.healthy-kids.com.au/
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