It is well established that dietary sugar intake is the single most important risk factor for dental decay and that we eat far too much sugar as a nation. The average adult in the UK consumes more than three times the recommended amount per day and unsurprisingly, around a third of adults suffer from tooth decay. Sadly, our children fare even worse, with nearly half of eight year olds having visible signs of decay on their teeth.
The benefits of reducing dietary sugar doesn’t stop at dental health. Added sugars have been associated with obesity, diabetes, cardiovascular disease and even some cancers. So, if sugar is so bad for us, why don’t we just stop it?
Sugar is now so ubiquitous in our diets that it is difficult to avoid it without a concerted effort. And anything that requires a concerted effort usually requires a good mental justification. Because of this, dentists should firstly be focusing on educating patients as to the risks of excessive sugar consumption, swiftly followed up by practical tips on how to do this.
So, let us look at how health education professionals, such as dentists, can help swing back the balance on sugar consumption and improve the nation’s health!
It’s hiding in our food…
In today’s processed food era, many sugars are hidden in foods that are perceived by the public to be ‘healthy’. Sending out a clear message to patients that reminds them to check the sugar content of anything with an ingredients list is an absolute must. The obvious culprits for sugar intake are fizzy drinks, closely followed by sweets, chocolates, cakes, biscuits and fruit juices. Nevertheless, a surprising amount can sneak in under the radar.
Particularly be aware of unsuspected hidden sugars lurking in condiments, yoghurts, healthy snack bars and savoury processed foods like soup. Cereals are some of the worst offenders, topped by Kellogg’s Frosties, which are, by weight, 37% sugar! Another to watch out for are low fat foods as sugar is usually added to compensate for the lack of palatability caused by taking the fat out. Your patients may be surprised, but even savoury foods such as sausages and meat pies can contain high amounts of added sugars.
The key is to get into the habit of checking the labels, particularly the “Carbohydrates (of which sugars)”. As a guide, anything over 22.5g of total sugars per 100g is considered high, and under 5g per 100g, low.
As a rough guideline, adults should aim for no more than around 30g of sugar per day. Whereas children, a maximum of 24g, but ideally they should be consuming less than 12g.
Sugar swap
Replacing high sugar foods with healthier options is a simple way to cut sugar intake. Here are some practical tips for healthy swaps that you could recommend to your patients….
- Swap cereal for porridge with fruit, eggs on toast or avocado on toast
- Swap sweet snacks for carrot sticks with a hummus dip, unsalted nuts or seeds
- Swap fizzy drinks for water, unsweetened teas or coffees, milk or occasional diluted fruit juice
- Swap puddings for yoghurts with fruit (but make sure you choose yoghurt without added sugar!)
- Swap commercially prepared baby food for a homemade alternative. Homemade foods have shown to be lower in sugar and higher in nutrients
- If sugar cravings get too much, simply try brushing your teeth! Alternatively, if chocolate is necessary, opt for a square of dark chocolate (minimum 80% cacao) as this is lower in sugar than milk chocolate.
In general, for improved oral and overall health, advise keeping processed foods to a minimum and the inclusion of vegetables, fish, lean meats, nuts, seeds and fruit to a maximum.
