The World Health Organization (WHO) has been working to reduce global sugar consumption since 1989, and there’s good reason for it.
But let’s bring the focus back to your teeth. We all enjoy a bit of sugar now and then — but so does oral bacteria. Every time we give in to that sugary craving, we’re also feeding them. These bacteria feast on sugar and produce acids that wear away enamel, often leading to tooth decay and cavities. This process is called demineralisation.
To keep teeth strong and healthy, limiting sugar, along with regular brushing and flossing, is key. So how much should we cut back? And what sugars are the biggest culprits?
WHO recommends that free sugars make up less than 10% of your daily energy intake. For someone consuming around 2,000 calories a day, that’s no more than 50 grams — about 12 teaspoons. Even better, keeping it closer to 5% (around 25 grams, or 6 teaspoons) shows the greatest benefits for oral and overall health.
But in today’s world, sugar seems to be in everything. One of the biggest offenders is refined sugar, often hidden in processed foods and especially in sugary drinks. This includes soft drinks, sweetened juices, flavoured teas and coffees, energy drinks, slushies, bubble tea, and more.
Take soft drink as an example: a standard 375ml can of Coke contains around 39 grams of sugar — almost a full day’s worth of sugar in one hit. For children, whose recommended intake is even lower, that’s well above their daily limit.
Or consider juice. A 2-litre bottle of orange juice from the supermarket can contain around 150 grams of sugar. That’s nearly 20 grams per serve — and let’s be honest, most of us pour more than the suggested serving size.
So how do you make better choices in a world overflowing with sugar? Be proactive and set boundaries. When reaching for that drink on your lunch break, take a look at the nutrition label. Ask yourself: is this worth blowing a whole day’s sugar allowance for just one cheeky can?
It’s not always easy, and no one’s perfect. But making the effort to cut back, even a little, will do you and your family a world of good in the long run.