When it comes to sugar and oral health, most people seem to think about only the impact on the teeth. Sugars – and many starches, too! – are the favorite food of decay-causing bacteria, after all. But these fermentable carbs also fuel chronic inflammation.
And that can mean trouble for your gums – a point that was brought to light this week by research presented at the EuroPerio11 conference in Vienna.
Fifty-five dental students took part in the four-week study to see the effect of eliminating all added sugars from a person’s diet. Not only did the students eat no sugar; they steered clear of all sugar substitutes, as well. Each kept an ongoing daily diary of symptoms and answered a questionnaire about cravings.
By the end of that sugar-free month, one of the most common signs of gum disease had improved considerably: The students’ gums bled less when probed, indicating reduced inflammation. They also lost a nearly 1 kilogram of body weight on average and improved their overall micronutrient profile.
Perhaps most encouraging was that while the students’ sugar cravings were intense at first, the cravings gradually abated. The students adapted well to life without added sweetness.
“Studies had shown clearly that pre-diabetes and diabetes negatively affect periodontal health,” said Professor Lior Shapira, scientific chair of EuroPerio11 in a news release.
This study highlights the tangible benefits of reducing sugar intake for periodontal health. It also demonstrates that, with proper guidance, patients can adapt to healthier dietary patterns that support both oral and general health.
While other studies presented this year also looked at the relationship between diet and gum health – this and this, for instance – the sugar study really grabbed our attention.
Eliminating every bit of added sweetness is a pretty radical approach, after all. Even many health-conscious people think it’s okay to go sweet as long as they use more natural sugars instead of the white refined stuff – honey, for instance, or molasses or agave syrup.
But ultimately, sugar is sugar. While some forms may come with trace minerals or healthful compounds, it can still fuel inflammation and gum disease (not to mention tooth decay).
But the study also shows that getting past sugar cravings is doable, benefitting oral and whole body health alike. It’s getting started that’s always the toughest part, whether you’re trying to eliminate it completely or just cut back significantly. So here are some practical strategies to help you get the sugar out:
- Read labels carefully and steer clear of products that contain large amounts of added sugars. And know that those sugars go by many names, including sucrose, fructose, maltose, dextrose, corn syrup, and anything ending in “-ose.” (Here’s a list of the main ones you’re apt to run into.)
- Start your day with protein instead of cereals, breads, or pastries.
- Keep whole fruit on hand for when you find yourself really craving something sweet. The fiber helps slow down sugar absorption.
- If you dilute your coffee or tea, gradually reduce the amount of sugar, flavored syrups, and sweetened creamers you usually add until you can enjoy your brew unsweetened.
- Replace sugary drinks and juices with water. If you don’t like the taste of plain water, infuse it with some sliced fruit, veg, herbs, or spices. (Here’s a guide to inspire you!)
- Cook more meals at home where you can control every ingredient.
- Stock your pantry with nuts, seeds, unsweetened nut butters, and other protein-forward foods for satisfying snacks.
- Be patient and kind with yourself. Your tastebuds will adjust.
