Sugary beverages seem to be everywhere — from sodas to energy drinks and even sweetened sparkling water. While these drinks often taste great, they aren’t great for your health, especially the health of your teeth and gums.
We all have harmful bacteria in our mouths that feed on the sugars we consume. The bacteria get energy from those sugars and produce acids that can damage teeth, causing cavities to form or enamel erosion to occur.
The USDA Dietary Guidelines for Americans (2025–2030) advise the following when it comes to sweetened beverages and added sugars:
- Avoid drinking sugar-sweetened beverages.
- Limit beverages that include artificial flavors, petroleum-based dyes, artificial preservatives, and low-calorie non-nutritive sweeteners.
- While no amount of added sugars or non-nutritive sweeteners is recommended or considered part of a healthy or nutritious diet, one meal should contain no more than 10 grams of added sugars.
Removing sugary beverages from your diet is the best way to protect your oral and overall health, but reducing how many of these drinks you have and how often is a great step in the right direction. Replace sugary drinks with healthier options when you can and try to drink your morning coffee or tea without added sweeteners.
What drinks are high in sugar?
Some of the most common beverages are filled with sugar, even those marketed as “healthy” or “all natural”. If you think you’re safe with drinks like juice, think again! Even 100% juice with no sugar added contains high levels of natural sugar, while some brands add even more for sweetness. A glass of apple juice can contain a similar amount of sugar to a glass of soda.
Sugary drinks include:
- Soda
- Energy and sports drinks
- Flavored and/or sweetened milk (dairy and nondairy)
- Smoothies
- Fruit punch or juice
- Sweetened tea
- Sweetened sparkling water
What are the healthier drink options?
A great way to reduce your sugar intake is by replacing sugary drinks with healthier options that are low in sugar, which means they won’t give the bacteria in your mouth as much of a chance to cause trouble and make acid that can damage your teeth.
Healthy drink choices low in sugar include:
- Water (especially if it has fluoride, which protects against cavities)
- Unsweetened tea
- Milk (dairy or nondairy with added calcium to keep your teeth strong)
- Plain sparkling water
- Juice diluted (mixed) with water
Tips to protect your teeth
If you can’t resist your morning cup of sweetened coffee, tea, or juice, here are tips to help reduce your cavity risk and protect your teeth:
Drink, don’t sip. Sipping gives the bacteria more time to eat the sugar and create cavities. Drink quickly to give your body time to wash away the bad stuff and finish your drink in one sitting instead of sipping it over a longer period of time. If you give your child juice, have them drink it with meals only, and put only water in a sippy cup they might carry around during the day.
Fluoride is your friend. If your community’s water is fluoridated, drink tap water to improve your dental health. Fluoride protects teeth and has reduced the number of cavities across the nation.
Brush and clean between your teeth. Brush your teeth twice a day and clean between your teeth once a day. Help kids with brushing and flossing and be sure to visit to your dentist regularly.
Set goals to help your family follow these tips. Good habits begin at a young age, so help your kids make healthy decisions about what they choose to drink. Set a positive example, and you will all have healthier smiles and a healthier future.