Diet can affect the gums, teeth and overall health. It’s important to eat right to maintain a healthy smile for life.
The Connection Between Diet and Oral Health
Gone are the days when we assumed we’d trade our teeth for dentures as we age. And good riddance. We now understand that our teeth were meant to typically last a lifetime with proper care. Yes, cavities can still affect us, but as we grow older, we have another concern – gum (aka periodontal) disease.
According to a recent study, about 42% of adults aged 30 and older have some form of gum disease, which affects more than just their teeth. Our mouths, like our intestines, are home to many types of bacteria, known as the oral microbiome. When these bacteria are balanced, our gums stay healthy. But if this balance is disturbed, harmful bacteria can take over, causing both cavities and gum disease.
Periodontal Disease and Sugar
When the natural bacteria in your mouth feed on sugar, they produce acids, which attack your tooth enamel and can eventually lead to tooth decay. Gum disease is also connected with bacteria in our mouths, but it's the body's response to it that causes the most damage. Our immune system sends white blood cells to fight harmful bacteria that flourish off dietary sugars. These cells produce substances that not only kill the bacteria but also harm our gum tissue and ultimately lead to periodontal disease.
Periodontal disease can result in tooth loss, which can cause problems for chewing and talking. But studies have shown that periodontal disease may also put you at higher risk for diseases including (but not limited to) cardiovascular disease resulting in a heart attack or stroke, diabetes and Alzheimer’s disease.
Limit Refined Sugar
Beyond daily brushing /flossing and regular dental checkups, maintaining a healthy diet is important to maintaining healthy teeth and gums. Limiting refined (processed) sugar is key to that goal.
Skipping sugar-rich desserts is a good start. But here’s the twist: refined sugar isn’t just in dessert-like foods or soft drinks. It’s often a major ingredient in white bread, cereal (even the “healthy” varieties”), flavored yogurt and dairy drinks, ketchup and pasta sauces, fruit juices, smoothies and alcoholic drinks and mixers. The American Heart Association offers some great tips on how to reduce refined sugars in your diet, including:
Toss the table sugar. Cut back on the amount of sugar you add regularly to beverages and foods including cereal, pancakes, coffee or tea. Try first cutting the usual amount of sugar you add by half. Continue to decrease the sugar until your taste buds adjust.
Shop wisely. Compare nutrition food labels and choose products with the lowest amounts of added sugars. Dairy and fruit products will contain some natural sugars. Added sugars can be identified in the ingredients list.
Go from added to natural. Instead of adding sugar to cereal or oatmeal, enjoy the sweetness from the natural sugars found in fruits. Try all the varieties: fresh, frozen, dried or canned fruits. Many dried fruits can be sweetened so read labels carefully and choose the unsweetened options. Buy fruit canned in water or natural juice without added sugar. Avoid fruit canned in syrup, especially heavy syrup.
Reduce it. When baking cookies, brownies or cakes, cut the sugar called for in your recipe by one-third to one-half. Often you won’t notice the difference.
Use flavor extracts. Reduce some of the added sugar in recipes by using extracts, such as almond, vanilla, orange or lemon, to add a sweet scent without adding sugar.
Spice it up. Enhance foods with warm spices instead of all the added sugar. Try ginger, allspice, cinnamon or nutmeg.
Get saucy. Switch out the added sugar in a recipe with an equal amount of unsweetened applesauce.
Other foods that can help reduce gum inflammation include unsweetened dairy products, leafy greens, crunchy fruits and vegetables, nuts, whole grains, fresh berries, meats and fatty fish. Green tea, which has inflammation-reducing antioxidants, can also be part of a dental-healthy diet. And if you need that extra bit of sweetness, consider adding a teaspoon of natural honey, which has been shown to have antibacterial properties.
Timing is Important, Too
If you’re considering a gum-healthy diet, think about when you eat as well as what you eat. First, drink plain, fluoridated water throughout the day. This will not only help strengthen your enamel and wash away oral bacteria, but it will also help your body:
Eliminate wastes
Keep your body temperature normal
Lubricate and cushion joints
Protect sensitive tissues
Also, reconsider what to eat at the end of your meal. Instead of sugar-filled desserts, opt for whole, watery foods – like celery, cucumber and lettuce – or acid-neutralizing choices, like watermelon, bananas and nuts. Tea? Yes, please. Ginger tea is especially good for acid reflux.
Enjoy Some Sweet Dental Benefits
Routine visits to the dentist help prevent costly dental bills later on, as well as problems linked to medical conditions like diabetes or heart disease. TRS-Care Dental insured by MetLife offers comprehensive coverage for services and procedures that matter to you. From routine exams and basic diagnostic services, to implants, crowns, dentures and more, this plan can help protect your health, smile and family budget. With it, you’ll get:
An extensive provider network – MetLife’s dental network has over 133,000 licensed dentists in more than 475,000 locations nationwide.
The flexibility to see any dentist – Visit in- or out-of-network providers.
Cost savings – Preventive care is covered at 100% and includes in-network cleanings, preventive X-rays and oral exams. You can save up to 35%-50% off dentist list prices.
MetLife’s mobile app puts your ID card, plan details and claim information at your fingertips with the Find a Dentist tool with easy access to provider ratings, online appointment scheduling and convenient claim status notifications via text messaging. Plus, with MyBenefits, you’ll have access to a Dental Cost Estimator and a digital virtual assistant that’s available 24/7.
Get Answers to Your Dental Coverage Questions
You can learn more about your dental benefits by visiting the MetLife TRS-Care dental website.
If you have questions about enrollment and eligibility, call TRS Health at 1-888-237-6762, Monday–Friday from 7 a.m. – 6 p.m. CST.
For questions about your dental benefits, call MetLife at 1-855-488-0522, Monday – Friday from 7 a.m. – 10 p.m. CST.
Like most group benefit programs, benefit programs offered by MetLife and its affiliates contain certain exclusions, exceptions, waiting periods, reductions, limitations and terms for keeping them in force. Please contact MetLife or your plan administrator for complete details.