1) Tomato sauce

Sugar is often added to tomato products to counter their acidity. This is especially true when tomatoes are picked too early. Everyone’s favourite condiment, tomato sauce is one of the greatest culprits when it comes to hidden sugar. According to figures from the United States Department of Agriculture, up to one-third of the content of tomato sauce can be sugar. A popular SA brand of tomato sauce contains 27g of sugar per 100g.

We all love a generous dollop of tomato sauce with our favourite snacks, but next time you grab the bottle, keep in mind that a tablespoon of tomato sauce equals one teaspoon of sugar.

2) Fruity yoghurt

You may be surprised to find that a small grab-and-go container of yogurt with fruit in it has 110 calories, and 20 grams of carbs. And there is zero fibre listed on the label, even though you’re eating a yogurt with strawberry “pieces” in it. But back to the carbs: 20 grams doesn’t sound like a lot, until you compare it to the plain version of the same yogurt, which has just 5 grams. Next time, slash the sugar by opting for naturally-sweetened yogurt.

3) Peanut butter

There’s nothing better than a slice of toast with peanut butter. One of the reasons it’s so delicious is the high amount of added sugar. The sugar content various by brand, so it’s a good idea to compare labels. The sugar content is mostly listed under carbohydrates (“of which sugars”) and listed in grams. Divide the number of grams by four to calculate the teaspoons of sugar per portion.

4) Salad dressings

You’d be surprised to find how much sugar ready-made salad dressings contain. The biggest culprits are the low-fat versions – the manufacturers remove the fat of the salad dressing but add extra sugar and salt to improve the taste. The healthiest option is still to make your own salad dressing by using a small amount of olive oil, fresh lemon juice or Balsamic vinegar and adding some fresh herbs.

5) Breakfast cereals

Have a look at the ingredient list of your favourite breakfast cereal. Most breakfast cereals are loaded with sugar to make it more palatable. The classic cornflakes contain about 5 to 7g of sugar per 100g, meaning a 50g portion will contain half to one teaspoon of sugar. The “healthier” high-fibre, all bran flakes contain up to 11g of sugar per 100g or around one and a half teaspoons of sugar. The sweeter flavoured cereals that kids (and many adults) love so much contain up to 34g of sugar per 100g. That’s a whopping four teaspoons of sugar per 50g portion! Add to that the extra sugar that we sprinkle on our cereal, and you’ve got enough sugar to put you on a high all morning long.

6) Canned vegetables

Many brands of canned vegetables contain hidden sugars that are used during the manufacturing process to make their shelf life longer. Have a look at the ingredient list to see whether any sugar has been added and, if you must have sweetened veggies, choose a brand with the lowest sugar content. The best option is still to cook fresh vegetables and add a sprinkling of sugar at the end to satisfy your taste buds.

7) ‘Health’ bars

If you think that “health” and granola bars are a good choice for breakfast or snacking during the day, think again. Most of these bars are loaded with sugar. They may contain healthy fibre, nuts and raisins, but they also contain many different types of sugar. The low-fat health bars are the worst offenders, with some of them containing up to 3 teaspoons of sugar per 30 gram bar.

For a healthy snack, rather eat fruit, a piece of cheese or a handful of nuts and raisins.

During Summer our thoughts automatically shift to carefree days spent at the beach or enjoying a summer barbeque.  Along with many of our summer activities comes food – most of it sweet, sticky and delicious.  From ice cream cones licked sauntering down the beach promenade  to  candy floss at the local fun fair, many of our summer favourites can wreak havoc on our teeth.  In addition to all of these seasonal treats comes the fact that summer is a time when we tend to drink more, and unless our drink of choice is water, the sugars in fizzy drinks, juices and sports drinks can harm our overall  oral health.

So, how do we go about maintaining a healthy summer smile without having to give up many of our favourite activities and foods?  The key to optimal oral health is in how we care for our teeth and gums, despite what types of foods and drinks go into our mouths.  Of course, visiting the dentist for our dental health check is also important, if it’s time for a regular visit.  But aside from that, here are a few tips to keep your teeth and gums healthy this summer…

Brush, brush, brush! – We always recommend that people brush their teeth at least twice a day – once upon waking and once before bedtime, to keep their teeth free from harmful bacteria that can cause decay.  It’s also a good idea to brush after meals and snacks, especially when what you’re eating is sticky or sweet.  Of course, we know proper tooth brushing is hard to do if you’re at the beach and you’ve just eaten an ice cream, but if you can’t brush your teeth, at least give your mouth a few swishes of water to try to get rid of anything that’s stuck to your teeth or chew sugar-free chewing gum.

Don’t forget to floss! – It’s always important to floss, but when what you’re eating is likely to get stuck between your teeth – like ribs and corn on the cob at a weekend barbeque – it’s especially important to get rid of any food particles that are stuck between teeth.  And even if you don’t have access to brushing your teeth after meals and snacks, it’s easy to carry along some dental floss with you so you can at least clean between your teeth after eating.

Whoa!  Take it easy! – This tip doesn’t mean you should relax when it comes to oral hygiene, rather it means that you should try to limit how often you eat.  We know you’re probably not going to avoid the delicious foods associated with summer altogether, but try to limit how often you eat them, and even how often you eat anything.  So rather than snacking all day long while out at a fun fair or theme park, try to limit the number of times you pop something into your mouth, even if you’re not going to limit how much you consume.

Water is your friend!  – Not only is water the best way to hydrate on a hot summer day, it’s also a friend to your teeth.  Drinking water instead of sugary drinks (yes, even sports drinks have loads of sugar!) is better for your teeth because it does not provide a breeding ground for bacteria to thrive.  Water is also your friend when you can’t manage to brush.  Just a few sips of water swished around your mouth can help rid your teeth of some of the particles that eating leaves behind.

Of course, summer is an extremely important time to keep to your regularly schedule preventative maintenance dental appointments, so be sure to take time out from all the fun and relaxation to take good care of your teeth and gums.  That’s sure to keep you smiling all summer long!