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Ketogenic or Keto diet is a very popular low-carb, high-fat diet that offers many benefits to our health. The keto diet menu is very similar to that of the Atkin’s diet.  Many clinical studies have shown the keto diet menu can help you lose weight and improve your overall health. It has also been linked to improvements in the fight against diabetes, alzheimer’s disease, and even cancer. But is the keto diet menu good for our dental health?

What Is On The Keto Diet Menu?

The keto diet menu is rich in meats, fish, nuts, cheese and low carbohydrate vegetables (yes….some vegetables are high in carbs!). The keto diet menu involves drastically reducing intake keto diet menu Marielaina Perrone DDSof carbohydrates and placing fats into your diet. This carbohydrate reductions puts your body into a metabolic state known as ketosis. Once in the state of ketosis, your body becomes extremely efficient at burning fat for use in our energy needs. Your body will also be able to turn the fat into ketones. This occurs in the liver and can supply energy for the brain. Since, carbohydrates are reduced, your body will experience a huge reduction in blood sugar and insulin levels.

Types Of Keto Diet Menu

Standard ketogenic diet (SKD). This is a very low carbohydrate, moderate protein and high fat diet. The typical dietary ratios are 75% fat, 20% protein and only 5% carbs.
Cyclical ketogenic diet (CKD). This keto diet involves periods of higher carbohydrate consumption. An example of this is 5 ketogenic days followed by 2 high carbohydrate days.
Targeted ketogenic diet (TKD). This diet allows you to add carbohydrates around your fitness workouts.
High-protein ketogenic diet. This is similar to the standard ketogenic diet, but includes more protein. The typical dietary ratio is about 60% fat, 35% protein and 5% carbs.

Health Benefits Of A Keto Diet Menu

Research has shown that the keto diet menu can have wide ranging health benefits beyond just weight loss. These can include:

-Cardiovascular disease. The keto diet menu can increase HDL cholesterol levels (good cholesterol), decrease blood pressure, body fat, and blood sugar.

-Cancer. The keto diet menu has been used to slow tumor growth in certain cancers. Cancer thrives in a high sugar environment.

-Alzheimer’s disease: The keto diet may slow progression and reduce symptoms of Alzheimer’s disease.

-Epilepsy. Research has proven that following keto diet menu can cause massive reductions in seizures in children with epilepsy.

-Parkinson’s disease. More research needed but there have been small studies to show the diet slowed the effects of this disease.

-Polycystic ovary syndrome. Due to the keto diet menu effectiveness in reducing blood insulin levels. Increased insulin levels are believed to play a key role in polycystic ovary syndrome.

 

Research will need to continue on the keto diet menu but early results are positive.

Foods To Avoid On Keto Diet Menu

Any food that is high in carbs should be limited. Avoid carb-based foods like grains, sugars, legumes, rice, potatoes, candy, juice and even most fruits.

-Foods High In Sugar. Examples include sodas, fruit juice, candy, cake, and ice cream.

-Grains or starches. These include rice, pasta, and cereals.

-Fruit. All fruit with the exception of small portions of berries. Raspberries and blackberries contain as much fiber as digestible carbs.

-Beans or legumes. Includes Kidney beans, lentils, chickpeas.

-Root vegetables and tubers. Includes potatoes, sweet potatoes, carrots, and parsnips.

-Low-fat or diet products. Often highly processed and high in carbohydrates.

-Unhealthy fats. Limit your intake of processed vegetable oils, mayonnaise, etc.

-Alcohol: Due to their high carbohydrate content, alcohol can throw you out of ketosis.

-Sugar-free diet foods. These are often high in sugar alcohols, which can affect ketone levels in some cases.

Foods To Eat On Keto Diet Menu

-Meat. Includes red meat, steak, ham, chicken and turkey.

-Fatty fish. Includes salmon, trout, and tuna..

-Eggs. Preferred eggs are pastured or omega-3 whole eggs.

-Butter and cream.

-Cheese: Unprocessed cheese including cheddars, blue, and mozzarella.

-Nuts and seeds. Include almonds, walnuts, flax seeds, and chia seeds.

-Healthy oils. Primarily extra virgin olive oil, coconut oil and avocado oil.

-Avocados. Whole avocados or freshly made guacamole.

-Low carb vegetables. Most green veggies, tomatoes, and onions.

-Condiments. You can use salt, pepper and various healthy herbs and spices.

How Does Keto Diet Menu Affect Dental Health?

Bad Breath (also called Halitosis). Since the popularity of the keto diet menu, a new term has emerged….Keto Breath. Keto breath usually has a fruity smell. This keto breath develops from the way our bodies are able to break down the fats we are ingesting off the keto diet menu. As mentioned earlier the development of ketones occurs thru the bodies processing of a higher fat diet. One of these ketones, acetone, is unusable by our bodies processes. Acetone is released from the body via urine and our lungs. Acetone is what gives the keto diet advocates their bad breath.

Tooth Decay. While bad breath may be a negative side effect there are positive side effects of the keto diet menu to our dental health. By avoiding carbohydrates we are also avoiding processed sugars. These sugars and carbohydrates are necessary for the oral bacteria to grow and flourish and cause dental damage.  A reduction in sugar will likely equal a reduction in tooth decay.

Periodontal Disease (Gingivitis and Periodontitis).  A low carbohydrate diet may also help reduce inflammation in the mouth. Recent clinical studies have found that a diet low in carbohydrates and high in omega-3 fatty acids actually helped decrease rates of gingivitis and inflammation.

Dental Health Tips For Fresh Breath

-Chew sugar free gum for saliva stimulation and to freshen your breath.

-Make keto diet menu adjustments. Adjust your intake of complex carbohydrates (like leafy green vegetables and whole grains) while continuing to avoid refined carbohydrates.

-Brush your tongue daily with a tongue blade or separate toothbrush just for your tongue. The bacteria on your tongue is different than bacteria found in the gums. The papilla on the tongue can hold more debris increase malodor, and change the way things taste.

-Brush and floss. Just because you are eating less sugar does not mean that debris is less worrisome. While lack of sugar helps prevent decay food debris can increase plaque and periodontal problems.

-Drink Plenty Of Water Throughout The Day.

-Avoid alcoholic beverages. Alcohol will dry your mouth by decreasing saliva flow. This increases malodor.

-Try oil pulling after brushing. The oil will help lubricate your mouth, decrease bacteria, and increase saliva.

-Add fresh herbs to water and tea. Herbs such as clove, cinnamon, mint and fennel can act as natural fresheners of your breath.

Keto Diet Menu And Dental Health Conclusion

While the keto diet menu has many perks there are some drawbacks to be aware of. Following a few simple steps can make your body healthier as well as your smile. Remember to maintain regular dental visits and good dental hygiene while on any diet.

 




The effects of poor dental hygiene can range from tooth decay to periodontal disease, and loss of teeth. Luckily, maintaining a good dental hygiene regimen, including regular professional teeth cleaning and dental examinations can prevent most of these problems.

If you choose not to maintain good dental habits (including brushing and flossing), you are putting yourself at increased risk for tooth decay. Earliest signs of tooth decay may include pain when you bite and feelings of sensitivity or pain in your teeth.

Cleaning teeth on a regular basis also helps prevent progression of periodontal disease from gingivitis(earliest form) to advanced periodontitis.

If you do develop tooth decay and/or periodontal disease as a result of your poor dental hygiene, you may be amass extensive bills for anything from simple fillings or crowns to more costly and complicated procedures such as root canals or oral surgery.

Is Dental Treatment Expensive?

Dental treatment costs can vary based on how much work is needed to fix your individual issues. The cost of routine visits for professional cleanings and dental examinations is low. Consider it insurance against major issues arising.

Recommended Dental Care Routine

Keep your teeth clean and cavity-free by following a regular dental care routine of tooth brushing 2x/day and at least flossing once a day. And visit your dental professional every 6 months for a professional cleaning and thorough examination to catch any problems before they become serious. Your dentist or dental hygienist might also recommend a particular type of toothbrush, dental floss or oral rinse based on your individual needs to help you get the most out of your daily dental care regimen.

Lifestyle Choices

Diet (Nutrition)

maintaining a proper and nutritious balanced diet not only helps keep your overall body healthy, but your mouth as well. Nutrition plays an important role in the health and cleanliness of your teeth, gums and mouth.

-Moderate Soda, Coffee and Alcohol

-Drink Tap Water When Possible

For many bottled water is the main source of drinking water, you could be missing the benefits of fluoride in your water.

-Monitor Your Low Carbohydrate Diet

Low carbohydrate diets can cause bad breath. A balanced, dental-healthy diet can help reduce tooth decay as well as keep our breath fresh.

-Increase Your Calcium Intake

After age 20, both men and women lose more bone mass than they form so it is important to restore lost calcium with a daily supplement and by eating fruits and vegetables high in calcium, such as dark leafy greens. These foods will also help to lower the acid buildup in the saliva that can lead to breakdown of tooth enamel.

-Daily Dose of Vitamins C and D

Vitamin C and D help support the absorption of healthy mouth minerals such as calcium and phosphorous, which support the bone and gum tissue, keeping it healthy. This is a fairly easy way to maintain dental hygiene and fight periodontal disease.

-Remove Tobacco

In addition to staining teeth, smoking interrupts calcium absorption in the body and can also cause potentially disease such as oral cancer. Stop smoking and enjoy the health benefits as well as a healthy, beautiful smile.

Conclusion

Maintaining a healthy smile does not have to be hard. It is all about routines and regular maintenance. As soon as an issue arises see your dentist for a thorough examination to avoid further issues down the road.



As we are in the middle of the Holiday season there are lots of tempting treats to pick on. Most are okay in moderation but some are likely to create problems for your dental health. Issues that could be created include tooth decay and even fractured teeth. Below are a listing of some to be careful of:

1. Popcorn. An old favorite usually enjoyed at the movies but around holiday time regular old popcorn becomes coated in caramel. Normally popcorn presents challenges for teeth due to biting on popcorn kernels and popcorn husks getting stuck between teeth. Those pesky popcorn kernels have been known to cause broken teeth and fracture fillings. Add the caramel and it is a recipe for disaster as the caramel masks the kernels and sticks in and around your teeth. This can break a tooth, or create an environment ripe for development of tooth decay. So think twice and beware if  indulging in this holiday favorite.

2. Dried Fruit. Seems like this would be a healthy snack but the sugars in the dried fruit are concentrated and their dry texture makes them stick longer to teeth. This allows acid producing bacteria in your mouth to have a chance to work on your tooth enamel. Be smart, and floss after or chose fresh fruit instead.

3. White Flour Crackers. We love these crackers with cheese spreads as a pre holiday meal snack. Did you know the bleached white flour turns almost immediately into sugar, which is food for the bacteria in your mouth to create an acid filled environment for tooth decay. Choose whole grain versions of these favorite crackers for better dental health as well as general health.

4. Candy Canes. A traditional favorite that can also cause fractures to teeth if you choose to bite into them. Sucking on hard candy makes the sugar acids linger longer in your mouth. Break off a small piece, and drink water after.

5. Christmas cookies and fudge.These are hard to pass up, especially at a party! Remember that very high sugar content, white flour and the stickiness are the contributors to tooth decay. Try eating some carrots or celery directly after you partake in these sweet treats.

6. Peanut brittle. Some peanut brittle is harder or stickier than others. You can pull out a crown or filling or break a tooth. Try moistening a small piece in your mouth to soften it before chewing. You will certainly need to floss after this snack!

Dental Hygiene Tips for Holidays

Drink Water. Plenty of it to swish and rinse your mouth.This will reduce the acid producing sugars and food debris from holiday snacking.

Crunch on raw veggies. They will help clear the stickiness and stimulate salivary flow.

Brush and Floss After Snacking. Brushing and flossing after snacking will neutralize the acid build up and not allow the tooth enamel to be broken down.

Enjoy the Holidays, just use your judgement to make good choices. You can still eat the special foods you love, just do it wisely. Remember, smiles are contagious, spread some holiday cheer with your beautiful smile!


At Thanksgiving we have a lot to be thankful for…great family and friends to share the holiday with, good health, and good food. Our Thanksgiving traditions center around a bountiful, hearty meal. This Thanksgiving we will all sit down to a bountiful feast but did you know not only can it be delicious but also healthy for your teeth and gums? A delicious Thanksgiving feast can include various vitamins and nutrients that are important to our oral health. These include Vitamins A, C, D, phosphorous, and calcium. Eating a nutritious meal will benefit not only your oral health but your entire health as a whole.

Best Thanksgiving Foods to Eat for Good Oral Health

-Turkey is high in phosphorous. The phosphorous is not only healthy for developing teeth but can actually help rebuild and re mineralize teeth and bones of the jaw.

-Sweet potatoes are filled with nutrients including vitamins A, C, and B6. Sweet potatoes are thought to be much healthier and nutritious than regular white potatoes as they are digested faster by the body.

-Green and winter vegetables are great sources of vitamins A and C. These vitamins are important for gum health and repair of periodontal diseases (gingivitis and periodontitis).

-Cranberries contain flavonoids. These can prevent bacteria from sticking to teeth and forming plaque. Bacteria (and their acid byproducts) are responsible tooth decay and periodontal disease. Most cranberry side dishes contain high amounts of sugar. Try sweetening with agave, stevia, or splenda.

-Pumpkin pies are loaded with vitamin C and Calcium. Vitamins that are important for gum health and developing teeth and maintenance of bones. Remember, pies have high sugar, so make sure to brush after!

Health for your entire body including your smile starts with good nutrition and prevention. We all have so much to be thankful for, so let’s hope everyone has a happy and safe Thanksgiving!!