Sugary Drinks | The Hidden Dangers Lurking in Your Glass

Did you know that your daily glass of soda or fruit juice could be putting your oral health at risk? Sugar-sweetened drinks are a popular choice among Australians, but they contain high levels of added sugar that can cause serious damage to your teeth and gums. Research shows that these drinks are a major contributor to tooth decay, cavities, and gum disease. If you’re concerned about the health of your teeth and gums, it’s time to reconsider your daily beverage habits and opt for healthier alternatives.

Sugar-Sweetened Drinks | A Closer Look

Sugar-sweetened drinks (SSDs) are a broad category of beverages that are sweetened with added sugars, such as sucrose or high fructose corn syrup. The term encompasses a wide variety of popular drinks, including sugar-sweetened soft drinks, energy drinks, fruit drinks, sports drinks, and cordials. These drinks are widely consumed throughout the world and are especially prevalent in Western diets.

SSDs are high in calories and provide little to no nutritional value. For example, a typical 375ml serving of a sugar-sweetened soft drink can contain up to 10 teaspoons of added sugar, which can contribute significantly to daily caloric intake without providing any essential nutrients. Moreover, consuming high levels of added sugars has been linked to an increased risk of chronic diseases, such as obesity, type 2 diabetes, cardiovascular disease, and certain forms of cancer.

In Australia, these drinks are a major source of added sugars in the typical diet. According to a national survey conducted in 2011-2012, more than half of all Australians consume SSDs daily.

How do Sugar-Sweetened Drinks Affect Your Health?

Sugar-sweetened drinks (SSDs) constitute a significant contributor of added sugars to one’s diet. A substantial body of evidence has shown that regular consumption of SSBs is strongly associated with weight gain and an increased risk of developing chronic diseases.

If you drink a can of sugary beverages every day, without cutting back on other foods, you could gain 6.75 kilograms in just one year.

Frequent consumption of sugar-sweetened beverages (SSBs) is a major global concern due to their link to an increased risk of developing type 2 diabetes mellitus. Studies have consistently shown that individuals who consume SSBs daily are at a higher risk of developing type 2 diabetes compared to those who consume them less frequently. This is due to the high glycaemic index of SSBs, which leads to a rapid spike in blood sugar levels, ultimately resulting in insulin resistance and type 2 diabetes.

Moreover, regular consumption of SSBs has been linked to a higher risk of cardiovascular diseases such as hypertension, coronary artery disease, and stroke. The high levels of added sugars in SSBs contribute to inflammation and weight gain, both of which can contribute to the development of cardiovascular disease.

Additionally, there is evidence suggesting that frequent consumption of SSBs is associated with certain types of cancer, such as pancreatic and colorectal cancer. While the precise mechanisms of this relationship are still being studied, some researchers suggest that the high levels of added sugars in SSBs can lead to inflammation and oxidative stress in the body, ultimately contributing to cancer development.

How do SSBs Affect Oral Health?

Consumption of sugar-sweetened beverages poses a significant threat to oral health due to their high sugar content and acidity. These drinks are a major culprit behind poor oral health as they contain added sugars that promote the growth of harmful bacteria in the mouth. This, in turn, can lead to tooth decay, erosion, and gum disease.

The acidity of these drinks is also a cause for concern as it can weaken the tooth structure by attacking the enamel. The ideal pH of the oral cavity is between 6.75 and 7.25, and dental caries can develop at a pH of 5.5. However, after consuming sugary drinks, the pH in plaque can rapidly fall below 5.0 due to the production of acids, mainly lactic acid, by bacterial metabolism. While some bacterial components of dental plaque associated with healthy sites can tolerate this pH decrease, others cannot, leading to the destruction of the tooth structure and the formation of cavities.

Tooth decay, which is a common oral health problem, is caused by SSBs. When the sugars in these drinks combine with mouth bacteria, they produce acid that attacks the tooth enamel, leading to the formation of cavities. As these cavities grow, they can cause pain and discomfort, eventually requiring fillings, root canals, or even tooth extractions.

Besides tooth decay, these acidic drinks can also erode tooth enamel. This occurs when the acid in these drinks weakens the tooth structure, making it more vulnerable to damage. Over time, this can result in tooth sensitivity and even tooth loss.

Lastly, gum disease is another oral health issue that can be triggered by sugary drinks. The sugar in these beverages provides a food source for harmful bacteria that thrive in the mouth, leading to the formation of plaque and tartar on the teeth. If not removed through regular brushing and flossing, this plaque and tartar can develop into gum disease, which can cause pain, bleeding, and even tooth loss in severe cases.

How Much Do Australians Consume?

The recommended daily intake of added sugar for an adult is no more than 6 teaspoons per day. However, a 2017 report by the Australian Bureau of Statistics showed that Australians consume an average of 10 teaspoons of added sugar daily from non-alcoholic beverages, including sugar-sweetened drinks. This amounts to approximately 40 grams of added sugar daily from drinks alone. Young adults aged 19-30 were found to be the highest consumers of sugary drinks, with an average intake of 14 teaspoons of added sugar per day from non-alcoholic beverages. SSBs are often high in calories and addictive, making them a popular choice for many people, despite their negative health consequences.

What Are the Factors Influencing Sugary Drink Consumption?

Overall, the consumption of sugary drinks is influenced by a complex interplay of factors including advertising and marketing, price, taste, availability, and social settings. Among adults, social situations that involve alcohol consumption often trigger the consumption of sugary drinks. The availability of sugary drinks in fast food outlets, workplaces and social settings is also a leading factor. Among children, the availability of sugary drinks in the home and schools, as well as taste preferences, drive consumption.

Sugary drinks are heavily promoted through media advertising and sponsorship of sporting and entertainment events that are attractive to families. Corporate partnerships with sporting organisations, such as the PGA Australia, Cricket Australia, NRL, and the Australian Olympic Team provide significant exposure for sugary drink brands. Research suggests that food and drink marketing can influence children’s food and beverage preferences, leading to poor diets, negative health outcomes, and obesity.

Price is another significant factor affecting sugary drink consumption, with lower prices making them more accessible and affordable. Overall, addressing the complex factors that influence sugary drink consumption is critical to reducing its impact on health and preventing negative health outcomes, particularly in children.

Suggestions for Reducing SSB Consumption and Improving Oral Health

Reducing sugar-sweetened beverage consumption is an essential step to improve oral health. Here are some practical tips to help you cut back on sugary drinks:

1. Check the sugar content of your favourite drinks to make an informed decision about your beverage choices.
2. When ordering fast food meals, avoid automatically choosing regular/sugar-sweetened soft drinks. Consider other options like water or low-sugar drinks. Similarly, for kids, choose drinks that are low in sugar.
3. Carry a refillable water bottle with you to quench your thirst throughout the day without the need for sugary drinks.
4. When you feel thirsty, drink water as your first choice.
5. Be wary of health or nutrition claims on drink labels. Many sugar-sweetened beverages are marketed as healthier than they are. Check the nutrition panel for the amount of sugar and the bottle size.
6. If you drink alcoholic beverages, choose options with lower sugar content. Remember that alcohol itself contains a lot of calories, so cutting back on alcohol intake is also beneficial.
7. Avoid walking down the soft drink aisle at the grocery store, and be careful of promotions near the checkout or at service stations.

Other Considerations

It’s also important to be mindful of the timing of brushing after consuming sugar-sweetened beverages. The enamel becomes transitionally softened, so it’s best to wait an hour before brushing to allow teeth to remineralize and enamel to harden. If you have exposed dentine, using a soft toothbrush can minimize tooth abrasions.

Prioritize daily fluoride and oral hygiene, as diet is less of a factor in caries prevention when adequate oral hygiene and daily fluoride are present. Limit your consumption to a few commercial beverages, and consider encouraging the consumption of dairy foods rich in calcium and phosphate when ingesting acidic foods and beverages. Sports drinks should not be used as a mouthwash and should be swallowed with minimum contact with teeth. After consumption, rinse your mouth with water to minimize residual acidic liquid in the mouth. Ultimately, the best advice is to “Eat Less Sugar and Eat Sugar Less Often.” By making these simple changes in your daily routine, you can improve your oral health and overall well-being.

References

Australian Bureau of Statistics. (2018). Australian health survey: Consumption of added sugars. Retrieved from https://www.abs.gov.au/statistics/health/health-conditions-and-risks/australian-health-survey-consumption-added-sugars/latest-release.

Barrington, G., Khan, S., Kent, K., Brennan, D. S., Crocombe, L. A., & Bettiol, S. (2019). Obesity, dietary sugar and dental caries in Australian adults. International Dental Journal, 69(5), 383–391. https://doi.org/10.1111/idj.12480

Hardy, L. L., Bell, J., Bauman, A., & Mihrshahi, S. (2018). Association between adolescents’ consumption of total and different types of sugar-sweetened beverages with oral health impacts and weight status. Australian and New Zealand Journal of Public Health, 42(1), 22–26. https://doi.org/10.1111/1753-6405.12749

Malik, V. S., & Hu, F. B. (2022). The role of sugar-sweetened beverages in the global epidemics of obesity and chronic diseases. Nature Reviews Endocrinology, 18(4), 205–218. https://doi.org/10.1038/s41574-021-00627-6

Mishra, M., & Mishra, S. (2011). Sugar-Sweetened Beverages: General and Oral Health Hazards in Children and Adolescents. International Journal of Clinical Pediatric Dentistry, 4(2), 119–123. https://doi.org/10.5005/jp-journals-10005-1094

Pitchika, V., Standl, M., Harris, C., Thiering, E., Hickel, R., Heinrich, J., & Kühnisch, J. (2020). Association of sugar-sweetened drinks with caries in 10- And 15-year-olds. BMC Oral Health, 20(1), 1–8. https://doi.org/10.1186/s12903-020-01068-9

Rethink sugary drink. (n.d.). Sugary drink free tips & resources – Rethink Sugary Drinks. Retrieved April 30, 2023, from https://www.rethinksugarydrink.org.au/tips-resources