If you were to name the biggest causes of cavities, there’s a good chance that candy and soda would be at the top of your list. There’s no denying that sugary foods and drinks can destroy tooth enamel if you don’t do a thorough job of brushing and flossing.
But there’s another type of snack that dentists we talked to said is just as cavity-causing as candy. In some cases, it’s an even bigger offender. It’s a snack both kids and adults enjoy: cheese snacks like Goldfish crackers, Annie’s cheddar bunnies and Cheez-Its.
Refined carbs like these affect oral health more than you know. “As a dentist, I actually see this more often than candy-related decay — and that surprises parents,” said Dr. Catrise Austin, a New York City-based celebrity cosmetic dentist.
Fortunately, you don’t have to forgo these types of snacks completely for the sake of your smile — and you can still give them to your kids, too. You just have to know how to prevent them from sticking around your mouth longer than you want.
How Crackers Cause Cavities
According to Austin, the reason why snacks like Goldfish crackers, cheddar bunnies and Cheez-Its cause cavities isn’t because of their cheese flavor; it’s due to the refined carbohydrates, like enriched wheat flour and starches.
“When [we] chew crackers, those starches break down into simple sugars. The bacteria in the mouth feed on those sugars and produce acid. That acid lowers the pH in the mouth and starts dissolving enamel,” Austin explained.
Dr. Fatima Khan, a dentist and founder of Riven Oral Care, told HuffPost that another reason why crackers like these are a top cause of cavities is that they tend to stick to teeth and feed bacteria that cause cavities.
Dr. Hiren Bhatt, a dentist at Alton Dental, noted this as well, explaining that it’s the refined starch in these types of snacks that feeds cavity-causing bacteria. Scientific research backs this up, showing that starch-containing foods can directly contribute to cavities.
“Many parents, especially those with younger children, do not realize how dangerous many starchy snacks like pretzels, chips, certain granola bars and white bread are for the teeth,” Bhatt said. “These foods are dangerous for the teeth because they can stick to the teeth and cause bacteria to multiply, and those bacteria make acids that can do serious damage to the teeth.”
It’s not just the starch that can cause cavities. All three dentists said that cracker snacks are often salty, which can decrease saliva and dry out the mouth.
“The purpose of saliva is that it remineralizes the teeth,” Khan said. She explained that it flushes out particles in the mouth, neutralizes acid and brings the mouth’s pH balance back up. “When you have less saliva, it can lead to more cavities because everything’s kind of sitting in your mouth,” she added.
Besides increasing the risk of cavities, Khan said, low saliva also increases the risk of gum disease and can cause bad breath. That’s a pretty high price to pay for enjoying some salty crackers.
When it comes to whether cracker snacks are a bigger cavity-causer than candy, the dentists said that it depends on the type of candy. All three dentists said that sticky candy (like caramels and Sour Patch Kids) are the absolute worst because they cling hard to teeth. But Austin and Khan said that crackers are likely worse than chocolate, which melts away quicker.
“Also, candy is often eaten in a short window. Crackers are often nibbled on throughout the day,” Austin said, giving another reason why crackers can be problematic. She explained that all-day snacking (especially on foods that cavity-causing bacteria love) gets in the way of giving saliva a chance to neutralize the acids from the starchy food. This prevents enamel from repairing itself.
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A few preventative measures will help ensure that your favorite cheese snacks don’t ruin your teeth.
How To Enjoy Cracker Snacks Without Wrecking Your Smile
If Goldfish crackers are your go-to snack (or they’re one of the few foods your kids actually eat), the connection between crackers and cavities isn’t exactly welcome news. But don’t panic ― you can still enjoy them. You just have to take some precautions.
Khan and Austin both say to limit cracker consumption to mealtime versus noshing on them throughout the day. And remember, saliva helps wash particles away, so it’s a good idea to drink water anytime you’re snacking on crackers to prevent dry mouth.
You may think that brushing your teeth immediately after eating cracker snacks will help prevent cavities. The better move? Waiting 30 minutes.
“After acidic exposure [which happens when you eat crackers], enamel is temporarily softened, and brushing too soon can actually scrub away weakened enamel before saliva has a chance to naturally remineralize and harden it again,” Austin explained.
Last, you already know this, but Austin issued a reminder to brush your teeth twice a day and floss once a day to really make sure no cavity-causing particles are hanging out in your mouth long after that box of Cheez-Its is empty.
You can also consider snacking on foods that support oral health instead of working against it. If you love cheese snacks like cheddar bunnies, Khan recommended eating actual cheese instead (like string cheese). She explained that cheese doesn’t have the starches that break down into the simple sugars that can dissolve enamel. In fact, she said, cheese strengthens enamel due to its calcium and phosphorus.
If it’s the satisfying crunch crackers have that you’re after, Khan and Austin both recommend raw veggies, like carrot sticks or celery. Austin said that nuts can be a great crunchy snack too; just make sure they aren’t drying out your mouth.
The bottom line is that all refined carbs can contribute to cavities. But that doesn’t mean you can’t ever enjoy them. Stay on top of your brushing and flossing, avoid snacking all day and drink plenty of water. That way, you can enjoy your snacks without getting scolded by the dentist later.
