Low sugar foods and drinks
When we eat and drink, the bacteria in plaque feed on carbohydrates and sugars and produces acid as a waste product. This acid eats away at teeth creating holes (decay). Part of maintaining good oral health is to avoid food and drinks high in sugar.
The World Health Organisation (WHO) recommends eating no more than 6 teaspoons of added sugar every day. According to Sugar By Half, some go to snacks, like a muffin or can of soft drink, might contain more than this amount in just 1 serving.
Hidden sugars
Soft drinks, juices, baked goods, lollies and desserts can all have high amounts of sugar. Also, keep an eye on the sugar added to foods you might not think of as sweet, like:
- sauces, including condiments, stir-fry sauces, pizza and pasta sauces
- salad dressings
- bread
- yoghurt
- muesli and cereals
- alcoholic drinks
- iced tea
- protein bars.
Tips for reducing sugar
For a healthy, balanced diet, cut down on foods and drinks containing added sugars. The nutrition information panel on food labels lists how much sugar is in each serving of food, showing the weight in grams. Aim for 15 grams of sugar per 100 grams. Learn more about how to read nutrition labels.
Here are some other tips to help you cut down:
- avoid sugary drinks, choosing tap water over soft drinks, sports drinks, energy drinks or juices
- swap sugary foods for foods with less added sugar (aim for 15g of sugar per 100g, or less)
- try cooking some new healthy recipes at home instead of eating packaged foods
- explore the Australian Dietary Guidelines to find out how much of each food group you should aim to eat each day
- use the Sugar By Half sugar calculator to find out how much sugar you’re eating
- choose wholegrain breakfast cereals, but not those coated with sugar or honey.
Visit the Happier. Healthier website for recipe ideas that are good for your teeth and overall health.