Summer snacks for your braces: the good, the bad – and the alternatives

Category: Braces · 25 July 2019

Long summer days mean nothing but sunshine and lots of tempting, sugary snacks. It’s tempting to reach for sweet treats to help yourself and your family cool down a little.

But...

Please remember that all this extra sugar can lead to more tooth decay, especially when wearing braces. Protect your teeth and your waistline by choosing tooth-friendly alternatives.

Avoid: ice lollies

The classic! Especially when it’s hot, many people reach for this not exactly nutritious snack. Although many ice lollies have only a few calories, they are often full of sugar and offer no nutritional value whatsoever. In fact, even a small lolly can contain up to 8 grams of sugar – a whopping two teaspoons.

The alternative for all braces wearers: homemade yoghurt pops

Just because ice lollies should be the exception doesn’t mean you have to go without frozen treats. Why not make your own yoghurt pops instead? Put some frozen fruit and sugar-free natural yoghurt in a blender. Then pour the mixture into your lolly moulds and freeze. This version contains less sugar. In addition, eating dairy products can raise the pH in your mouth and so protect your teeth from tooth decay.

Avoid: sports drinks

Perhaps you still think that Gatorade & co. are healthy drinks because of the electrolytes they contain. You’re right in assuming that you should take in electrolytes after a long session of sport or sweating in the sun. BUT: although sports drinks do help balance sodium and potassium, they deliver empty calories and lots of sugar. Sports drinks also have a very low pH: this attacks the teeth.

The alternative for all braces wearers: water with a kick

As you know, water contains no sugar. It is also the best way to keep your body hydrated. And water is completely safe for teeth. If you’re not so keen on plain water, you can chop up a little fruit (berries are delicious) and give your water some flavour that way. You can also freeze fruit and fill a jug with the fruity ice cubes – that keeps the drink cold for a long time. Also try coconut water – it contains natural electrolytes.

Avoid: ice cream

Many ice creams are full of additives, chemicals and sugar. The sugar causes holes in your teeth and damages tooth enamel.

The alternative for all braces wearers: smoothie bowl

If you fancy a sweet treat that cools you down, try a smoothie bowl instead. Smoothie bowls are thicker than other smoothies, which is why you have to eat them with a spoon. When the smoothie bowl is ice-cold, it’s a great alternative to ice cream.

You can also add nuts, pieces of fruit, chia seeds and muesli to your bowl. To make a smoothie bowl, blend fresh or frozen fruit, a milk alternative or sugar-free yoghurt and any extras you like. Extra-healthy foods such as spinach and kale are very welcome in the bowl.

Avoid: crisps

A bag of crisps is a popular snack for a picnic or a day at the beach. Although crisps are among the most popular snacks in the world, they offer no nutritional value. They are fried in oil, which makes them calorie bombs. They contain hardly any fibre, no protein and are full of sodium. Potatoes, incidentally, contain lectins, which can irritate the stomach.

The alternative for all braces wearers: kale crisps

Kale crisps are a healthier snack that contains lots of vitamins, is lower in calories and easy to digest. Simply make your own kale crisps: buy a bunch of kale and cut away the stalks and any wilted leaves. Toss the kale in a little coconut or olive oil and spices and bake it in the oven for about 15 minutes. You can make the crisps the classic way with sea salt, or sprinkle them with a fiery mix of curry powder, ground cumin, chilli powder, chipotle pepper or turmeric.

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