Dairy alternatives and teeth

Dairy products have long been considered essential for oral health due to their high calcium and vitamin D content. However, as more people adopt plant-based or lactose-free diets, dairy alternatives are becoming increasingly popular. While these alternatives provide options for those with dietary restrictions or preferences, it is crucial to understand how they impact dental health. The composition of dairy alternatives varies widely, and their effects on teeth depend on their nutrient content, added sugars, acidity, and overall oral hygiene practices.

Calcium and Vitamin D: The Cornerstones of Dental Health

Calcium is vital for strong teeth and bones, while vitamin D facilitates the absorption of calcium in the body. Traditional dairy products like milk, cheese, and yogurt are rich in these nutrients, making them beneficial for maintaining healthy teeth and preventing issues like tooth decay and gum disease.

When switching to dairy alternatives, it is important to choose products that are fortified with calcium and vitamin D. Many plant-based milks, such as almond, soy, oat, and rice milk, are fortified to provide similar levels of these nutrients. However, not all brands fortify their products equally, and some may lack sufficient amounts to support optimal dental health.

Consumers should check nutrition labels to ensure that their chosen dairy alternative contains at least 300 mg of calcium per 8-ounce serving, which is comparable to cow’s milk. Additionally, vitamin D should ideally be present at around 2.5 mcg (100 IU) per serving to help with calcium absorption.

Acid Levels and Tooth Enamel Erosion

The pH level of a beverage plays a significant role in its effect on dental enamel. A lower pH means higher acidity, which can lead to enamel erosion over time. While cow’s milk is near neutral on the pH scale, many plant-based milks are more acidic.

For example, rice milk and almond milk can have a pH as low as 6 or below, potentially contributing to enamel demineralization, especially if consumed frequently or sipped throughout the day. Oat milk, though often perceived as mild, may also contain acids that harm enamel. Some commercial plant-based milks include additives or preservatives that lower the pH even further, exacerbating this effect.

To reduce the risk of enamel erosion, consumers should:

• Rinse with water after consuming acidic beverages

• Use a straw to minimize contact with teeth

• Avoid brushing immediately after drinking acidic liquids to prevent enamel abrasion

Sugar Content in Dairy Alternatives

Another critical factor is the sugar content of dairy alternatives. While unsweetened versions are widely available, many flavored or sweetened plant-based milks contain high levels of added sugars, which contribute to tooth decay.

Bacteria in the mouth feed on sugar, producing acid that attacks tooth enamel. Consistent consumption of sugary drinks, especially without proper oral hygiene, increases the risk of cavities and gum problems.

A comparison of sugar content per 8-ounce serving shows:

• Cow’s milk: ~12g of natural lactose

• Unsweetened almond milk: 0g

• Sweetened almond milk: 7–13g added sugars

• Flavored soy milk: up to 14g added sugars

Tooth-friendly dairy alternatives should be unsweetened and consumed in moderation. Reading labels carefully can help avoid excessive sugar intake. Additionally, brushing teeth twice daily with fluoride toothpaste and flossing regularly are essential habits to counteract the effects of sugar.

Nutrient Bioavailability and Oral Health

Bioavailability refers to how well nutrients are absorbed and utilized by the body. Although many dairy alternatives are fortified, their nutrients may not be as bioavailable as those found in cow’s milk. For instance, calcium in almond or rice milk may not be absorbed as efficiently due to the presence of phytates or oxalates—compounds found in plant foods that can inhibit mineral absorption.

Soy milk, on the other hand, tends to have higher protein content and better calcium bioavailability among plant-based options. When choosing dairy alternatives, soy milk is often recommended by dental professionals as a closer match to cow’s milk in terms of overall nutritional value for oral health.

To support nutrient absorption, individuals should also ensure adequate vitamin K2 and magnesium intake, which work synergistically with calcium and vitamin D.

Additional Benefits and Drawbacks of Plant-Based Options

Certain dairy alternatives come with specific advantages. For example, coconut milk has antibacterial properties that may support oral hygiene by reducing harmful bacteria in the mouth. However, its low calcium content and often high saturated fat levels may offset its benefits unless fortified appropriately.

Hemp milk and flax milk contain omega-3 fatty acids, which may reduce inflammation, including in the gums. While these effects are promising, these alternatives should still be fortified with calcium and vitamin D to be truly supportive of dental health.

Conversely, sweetened or flavored varieties often include thickeners and stabilizers like carrageenan or gums, which may cause sensitivity or allergic reactions in some individuals. These additives typically have no direct impact on oral health but should be considered in the broader context of a balanced diet.

The Role of Fermented Dairy Alternatives

Just as yogurt supports gut and oral health due to probiotics, fermented dairy alternatives like plant-based yogurts can offer similar benefits. These products often contain live active cultures that help maintain a healthy balance of oral bacteria, potentially reducing the risk of gum disease and bad breath.

However, the probiotic benefit is only effective if the cultures survive processing and storage. Look for terms like “live and active cultures” on the label and opt for unsweetened versions to maximize dental benefits.

Best Practices for Choosing and Using Dairy Alternatives

To ensure that dairy alternatives contribute positively to oral health, consumers should follow these best practices:

1. Choose fortified products: Look for calcium and vitamin D fortification comparable to dairy.

2. Avoid added sugars: Select unsweetened versions whenever possible.

3. Be mindful of acidity: Limit exposure to acidic beverages and rinse the mouth with water after drinking.

4. Include a variety of nutrients: Supplement with magnesium, vitamin K2, and omega-3s as part of a balanced diet.

5. Practice good oral hygiene: Brush twice daily, floss, and visit the dentist regularly.

Conclusion

While dairy alternatives can be a healthy choice for those avoiding traditional dairy, not all are created equal in terms of supporting dental health. The key lies in selecting fortified, unsweetened options and maintaining a robust oral hygiene routine. By understanding the nutritional profiles and potential risks associated with various plant-based milks and yogurts, consumers can make informed choices that align with both their dietary preferences and dental well-being.