The keto diet and its impact on oral health – keto breath – is this week’s topic on the Dental Center 4Smile blog. There is no doubt you have seen and heard that people on the popular keto diet lose weight. Even our president is among the well-known ambassadors of this diet. Whenever we hear about trendy diets, our first question is how they will affect our oral health. Are the keto diet and oral health compatible?

Is the keto diet good for your teeth?

Dental health is part of overall health, and a proper and balanced diet is the most important factor in achieving and maintaining health.

The keto diet contains very low levels of carbohydrates and high levels of protein and fats – this includes meat, fish, cheese, nuts, and low-carb vegetables. Noticeably absent? Sugar! The biggest enemy of teeth is sugar, as well as excessive consumption of carbohydrates, which leads to a decline in tooth quality.

Lower sugar intake can lead to fewer bacteria in the mouth and on the teeth themselves, which is beneficial for the preservation of teeth and gums. Limiting carbohydrates and sugar reduces the production of lactic acid responsible for tooth erosion, and the keto diet also reduces plaque buildup and the risk of cavities.

However, there are negative sides to the keto diet that are not discussed or widely known. It is generally good to reduce refined sugar intake, but carbohydrates can also be the “good” kind such as fruits and vegetables, which are necessary for proper functioning of the entire body.

Consequences of the keto diet on overall health

One of the initial consequences of the keto diet is bad breath. Additionally, it can lead to decreased libido, keto flu as a result of body shock, constipation, irregular menstrual cycles, reduced bone density, and insomnia.

Not everyone is a candidate for the keto diet, especially those with chronic conditions such as high blood pressure and diabetes.

The keto diet is not a long-term “diet” because it is not nutritionally balanced. The keto diet is a very successful way to lose weight quickly as long as it is done safely—you do not want to create bigger problems in order to solve smaller ones.

What is “keto breath”?

While many people like the idea of improved oral health, there is one connection between the keto diet and oral health that is not very pleasant: keto breath.

Keto breath usually smells like acetone or fruit; if accompanied by oral bacteria, it can smell even worse, commonly referred to as “dragon breath.” It almost always comes with an unpleasant odor. While this breath can be a sign the diet is working, most of us don’t want to walk around with bad breath, even if we’re losing weight.

What causes keto breath?

Keto breath is typically a temporary side effect when our body has not yet used all the ketones produced by the liver. Your body becomes keto-adapted once it begins using those ketones to fuel the muscles and brain. When you become keto-adapted, the bad breath should disappear. The good news is that you won’t have to deal with keto breath for long-most people report it lasts only from a week to a month.

How to prevent keto breath?

If you’ve noticed that you have keto breath and still want to continue the keto diet, consider some of these methods to prevent the unpleasant smell:

  • Drink plenty of water. Your body stops producing saliva when you don’t eat, and when starting keto you naturally begin to lose appetite and eat less. The less you eat, the drier your mouth becomes, so it’s necessary to drink plenty of water to prevent bacteria buildup in the mouth. If hydration is adequate, you will have more energy, which you need when starting any new diet.
  • Adjust your intake of complex carbohydrates, such as leafy green vegetables and whole grains, while continuing to avoid “bad” carbohydrates.
  • Maintain good oral hygiene habits. The keto lifestyle, although beneficial for oral health, is not a substitute for daily brushing and flossing.
  • Add fresh herbs to water and tea. Herbs like cloves, cinnamon, mint, and fennel are natural breath fresheners.
  • Slow down. Instead of a sudden change in eating habits, gradually “cut” carbohydrates from your diet. By doing this, you give your body time to adjust and prevent the sudden release of a large number of ketones at once. Essentially, you give yourself time to “adapt” or acclimate to the keto diet, and you may even avoid keto breath altogether.
Tips for sustainable oral health

A diet often implies a short-term lifestyle change. However, for the best oral health results, a diet low in bad carbohydrates and refined sugars must be maintained over time. Returning to old habits of consuming large amounts of sugar will damage your teeth regardless of the “good phases” during which you maintained a proper diet for a period of time.

If you find yourself tempted, we recommend making a meal plan (a balanced diet!) and turning that plan into a routine. Over time, the habit will stick, and you will crave unhealthy food less and less.

If you decide to start the keto diet, Dr. Ivan can help you with professional tartar cleaning and sandblasting before you begin, and will provide you with more information on how to prevent and treat keto breath. However, don’t expect support – Zagreb dentist Ivan Antolković is not a fan of unbalanced and rapid diets. Good nutrition and an athletic lifestyle are Dr. Antolković’s recommendations.