The hard truth about soft drinks and your teeth

Feeling thirsty or in need of an energy boost during your workout?

Sports drinks or your average 600ml bottle of soft drink might be loaded with up to 16 teaspoons of sugar.

That’s not great for your waistline, but it’s also not doing your teeth any favours.

While high-sugar drinks are commonly linked with obesity and type 2 diabetes, Bupa Dental’s Head Dentist, Dr Cathryn Madden, says they also cause tooth erosion and decay.

“It’s well known that soft drinks, such as cola, are bad for your teeth due to their high sugar content plus carbonation and high acidity,” she says.

“However, energy and sports drinks can also be high in sugar and acidity.”

Research shows that sugary drinks contribute the most added sugar to Australian diets, with young males being the biggest consumers¹.

Dr Madden says the sugar from soft drinks and high-sugar drinks interact with your mouth’s bacteria to produce acids that attack the protective enamel around your teeth.²

“The acids weaken the outer surface of tooth enamel,” she explains.

“Sustained loss of enamel causes the teeth to wear away, known as dental erosion, and leads to sensitive and painful teeth. It can also lead to tooth decay by causing cavities.”

Not only that, the acids continue to affect your teeth for around 20 minutes after you’ve finished drinking.

Is the answer to cutting out high sugar drinks as simple as swapping to sugar-free alternatives?

No, says Dr Madden, explaining that while sugar-free soft drinks, energy drinks and sports drinks may not contain sugar, they have a low pH, which makes them acidic.

“Because the sugar-free alternatives are acidic, they soften tooth enamel, making it more susceptible to damage and wear,” she says.

“And while we may think we are going for healthier options with iced teas, fruit juices and kombucha, these too can be highly acidic and often have added sugar.”

All packaged drinks have a nutritional panel on the label with information about the amount of nutrients (such as carbohydrate, sugar, protein and fat) per serve and per 100ml.³

“Be careful, though, because some bottle or cans of soft drink contain more than one serve,” Dr Madden says.

“Also remember that the sugars listed includes ‘added sugar’ and ‘natural sugar.’ The main ingredient in soft drink is ‘added sugar,’ but with drinks that have naturally occurring sugar (such as milk or juice), always check to see if they have had sugar added to the product.”

The most effective way to protect your teeth is to stop drinking soft drinks. But if you do drink them, Dr Madden suggests these strategies⁴ to reduce the damage:

1. Use a straw to keep the acids and sugar away from your teeth

2. Don’t sip on a soft drink for long periods of time, i.e. throughout the course of the day

3. Rinse your mouth with water after drinking to help wash away remaining sugar and acids that could damage your teeth

4. Wait 30-60 minutes to brush your teeth after drinking sugary drinks. The friction from the brush’s bristles could damage acid-affected teeth. Use a fluoride toothpaste.

5. Limit the number of soft drinks you have each day, knowing that each one drink causes damage to your teeth.

6. If you have a soft drink, have sugar-free gum on hand. Chewing gum stimulates saliva production, neutralising acids and strengthening enamel.

7. Don’t consume soft drinks before you go to bed. You don’t want the sugar and acids on your teeth all night.

8. Have regular dental check-ups.

What drink should you reach for to quench your thirst and still be tooth-friendly?

“Water, especially tap water because in most Australian communities, fluoride has been added to it, so take a refillable water bottle with you when you’re out and about.” Dr Madden says.

“Milk and unsweetened teas are also options.”

It’s timeless advice, but it holds true: Prevention is always better than cure.

“Look after your teeth, because once tooth enamel has been lost, it doesn’t grow back.”