How Nutrition Affects Oral Health: Eat Your Way to a Brighter Smile!


When you think about dental care, what comes to mind? Brushing, flossing, maybe a visit to the dentist? While those are essential, what you eat also plays a huge role in keeping your teeth strong and your smile bright. That’s right—your diet can make or break your oral health!

At Sol Food Nutrition, we believe that good nutrition is key to great dental care. Here’s how the food on your plate affects your pearly whites:

1. Sugar: The Sneaky Tooth Villain

You’ve heard it before—sugar is bad for your teeth. But why? When you eat sugary foods (hello, candy and soda!), bacteria in your mouth feast on the sugar and produce acid. This acid weakens enamel, leading to cavities.

The Fix? Choose natural sugars from fruits and balance them with tooth-friendly foods like cheese, yogurt, and nuts.

2. Crunch Your Way to Cleaner Teeth

Ever noticed how eating an apple makes your teeth feel fresher? That’s because crunchy fruits and veggies, like carrots, apples, and celery, act like natural toothbrushes, scrubbing away plaque and food particles.

Bonus: They also boost saliva production, which helps wash away bacteria and keeps your mouth healthy.

3. Calcium: Your Teeth’s Best Friend

Just like bones, your teeth need calcium to stay strong. Without it, your enamel can weaken, making your teeth more prone to decay.

Where to Get It? Dairy products, sesame seeds and tahini, dark leafy greens, tempeh, almonds, and fortified plant-based milk are excellent sources of calcium and vitamin D, which help keep your teeth strong.

4. Hydration = Happy Teeth

Water is your secret weapon for a healthy mouth. It flushes out bacteria, prevents dry mouth, and keeps your gums in tip-top shape. Plus, if you drink fluoridated water, you get extra protection against cavities!

5. Nutrition & Dental Care: The Perfect Pair

Eating right is just one part of the equation. Pair a nutrient-rich diet with regular dental checkups, and you’ll be on your way to a healthier, brighter smile! Consider visiting our friends at Oakmont Family Dental for all your dental care needs, in Eugene/Springfield. Please visit: https://www.oakmontfamilydental.com/ or call 541-813-3878


Iris' Green Bean "Pasta” Recipe and Nutrition Article Written by Dr. Christopher Cirino

Article written by Dr. Christopher Cirino and Recipe by Iris Briand, RDN. Link to Dr. Cirino’s Website “Your Health Forum” for more articles on health and nutrition.

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Nature provides a palette of foods for all palates.

If your only adventure into eating green beans is opening a can of green beans with vinegar and (more) salt, prepare yourself for a paradigm shift:  a plate of green been pesto “pasta.”

Green beans are a great food for snacking and in meal preparation. 

They are replete with fiber and vitamins, particularly vitamin A. 

Other vitamins and minerals include vitamin C, K, E, niacin, folic acid, iron, magnesium, potassium and thiamine.  They even have a sweetness that even the pickiest child might notice and enjoy – and come back asking for more. 


Is there a difference between the sugar found in vegetables compared with table sugar?

The body reacts to sugar the same way, whether it comes from fruit and vegetables or table sugar.  However, that is not the whole story: vegetables and fruits contains intracellular sugar, which means that it comes with a lot of protective fiber.  When sugar is processed, it is removed from all of the fiber and is crystallized.  By virtue of these steps, this is always going to be greater than what can be encountered in nature.The sugars (fructose/glucose) in vegetables and fruits are not only found in lower concentrations than processed, crystalline table sugar (sucrose) or processed foods like bread, pasta or pizza, but the fiber and water content, that is taken along with it, affects the amount and pace of glucose absorption in the intestines. 


Amount of sugar in one cup   

Note: 4g sugar in 1 teaspoon/1 sugar packet

1 cup of green beans =   3.3g sugar

1 cup of raw spinach =   1g sugar

1 cup of strawberries =   7g sugar

1 slice of (100% whole grain) bread = 14g sugar (in form of complex carbs)

1/4 cup of (100% whole grain) pasta = 14g sugar (in form of complex carbs)

**Take note of the difference in size and remember the fiber and vitamins in the above natural foods. 


Preparing Vegetables as a Dish

Green beans can be eaten both raw and prepared.  By making a plate, you can combine other vegetables and additives and create a higher level of culinary enjoyment. 

Examine the ingredients of Sol Food Nutrition’s Green Bean Pesto “Pasta.”  Hazelnuts, tomatoes and basil are added.  Some fats are added, including olive oil and cheese.  These ingredients add different tastes and textures, along with benefits.

Now on to the recipe!  Special thanks to Iris Briand, RDN for providing this savory recipe.  She is a colleague of mine who is a dynamic speaker and a great resource to have for nutritional consultative needs. 


Sol Food Nutrition’s Low Carb Green Bean Pesto “Pasta” Recipe

Ingredients 

One large handful of fresh green beans 

6-8 dry-toasted local hazelnuts, chopped coarsely 

6-10 cherry tomatoes, chopped in half (optional) 

Raw parmesan or gruyere, to taste 

A few tsp extra virgin olive oil

A few spoonfuls of pesto (optional) – see recipe below OR fresh basil. chopped 

Sprinkle of black pepper and Redmond Salt (unrefined sea salt)


Preparation

1. Snap off ends + stringy parts of the beans. Then snap them in half.

2. Place a saucepan with steaming basket on stove with high heat and once water is boiling, drop beans in the basket and top it with lid. Turn stove to simmer and let cook for 3 minutes, or until beans are bright green.

3. Shred cheese on cheese grater.

4.  Transfer beans to a large bowl and mix in the remaining ingredients.

5. If skipping the pesto step, just add more olive oil, salt, and basil! Enjoy!  


Basil & Parsley Pesto Recipe 

Ingredients 

1 bunch Basil and 1 bunch Parsley (if omit ting parsley, add 2 basil bunches) 

Garlic, 3 cloves or 2 shallots (optional) 

1⁄2 to 3⁄4 cup of extra virgin olive oil 

Redmond Salt (to taste) 

Pinch of black pepper 

Preparation

1. Blend herbs and garlic in a food processor or finely chop.

2. Add oil, salt, and pepper.

3. Toss a few spoonfuls with the green bean mixture!

Serve the rest of the pesto with steamed veggies, meat, fish, or homemade veggie burgers!

Lasts one week in fridge.