How do I know if a food/drink is healthy or not?

Did you know that dental decay has been ranked as the highest diet-related disease in Australia in terms of both total and healthcare costs?

Tooth decay occurs when conditions in the mouth, such as the interactions between plaque, saliva, fluoride, and dietary components, become unfavourable for oral health.

Not-So-Tooth-Friendly Foods and Drinks

What’s the worst food or drink for my teeth? Refined carbohydrates, particularly refined sucrose, are the worst. Coming in second are baked starches.Refined carbohydrates include white flour, white bread, white rice, pastries, pasta, breakfast cereals, and sugar-sweetened drinks like soft drinks, sports drinks, energy drinks, and fruit juices.

We should also consider added sugar in our diets, as it increases the potential for tooth decay. Foods and drinks with added sugar include lollies, cakes, and pastries, but even foods we think of as healthy, like certain yoghurts or fruit juices, may have high sugar content.

Cheese after a sugary snack has been shown to keep the mouth's pH closer to neutral, while sugary foods or drinks drop the mouth’s pH. When the pH stays low for an extended period, it can lead to the mineral loss of teeth. Other ways to promote saliva and restore the mouth's pH more quickly include rinsing with water after meals or chewing sugar-free gum (two pieces for 15 minutes).

We should also think about the texture of foods. Sticky, retentive foods that cling to tooth surfaces (e.g., lollies or dried fruits) are more harmful to our teeth.

Consider these factors:

• Are we having these foods with meals or in between meals?

• Is it after brushing our teeth before bed?

• Are we consuming them during physical activity when saliva is limited?

• How often are we eating these foods – occasionally or daily?

When we have these foods during meals, there is more saliva present, which keeps the pH of the mouth closer to neutral. It's best to limit snacking throughout the day.

We should avoid eating or drinking anything other than water before bed. When we sleep, saliva production is reduced, which normally helps prevent tooth decay and gum disease. This is similar to physical activity when saliva flow is also reduced.

Limiting the amount of sugary or acidic foods and drinks we consume throughout the day is key. The longer the mouth's pH remains low, the greater the risk of tooth demineralisation. For example, it's better to have a soft drink or juice during a meal rather than sip it throughout the day.

Acidic items in the diet that can lead to dental decay and erosion include:

• Sugar

• Soft drinks

• Most juices

• Sports drinks

• Beer/wine

• Energy drinks

• Lemons/limes

• Vinegar

• Kombucha

• Vitamin C tablets

• Vitamin waters

Tooth-Friendly Foods and Drinks

Focus on fresh, natural, and minimally processed foods that are high in nutrients and fibre.

• Wholegrains (wholemeal bread, brown rice, quinoa, oats)

• Non-starchy vegetables

• Legumes

• Nuts

• Fruit (naturally sweet)

• Calcium-rich foods (yoghurt with no added sugar and cheese)

• Lean meat, eggs, and fish

Naturally occurring sugars in fruit and vegetables are less harmful to teeth compared to refined sugars. Certain fruits and vegetables are especially good, including:

• Carrots, celery, and leafy greens

• Apples, berries

While it’s best to limit refined carbohydrates, you don’t need to cut them out completely. Moderation is key. For example, meal delivery services like Gourmet Dinner Service offer quality ingredients and balanced meals.

Got any questions? Let us know!