Why should starchy carbs be a problem?
Sugar is known to cause tooth decay, but the connection between starchy foods like bread, rice, and pasta and dental health hasn’t been as clear. A recent study highlights how your individual genetic profile, particularly the AMY1 gene, plays a crucial role.
AMY1 controls the production of salivary amylase, the enzyme that breaks down starches in your mouth into simple sugars. The more copies of this gene you have, the more efficiently your saliva breaks down starch, creating simple sugars that bacteria in your mouth love to feed on. Unfortunately, these bacteria produce acids that damage tooth enamel, potentially increasing the risk of cavities.
This is important because most cyclists know that eating too many sugary things is likely to increase the risk of cavities, but almost nobody would make the same connection with starchy carbs.
Not all mouths are the same
According to Angela Poole, the senior author of the study, AMY1 copy numbers vary widely, from as low as 2 to as high as 20. Populations with long histories of agriculture and starchy diets tend to have more copies of this gene, which historically provided survival advantages.
What does this mean practically? Cyclists who regularly consume high amounts of carbohydrates, such as during hard training periods, may inadvertently create ideal conditions for cavity-causing bacteria if they have high AMY1 copy numbers.
How to protect your teeth without sacrificing performance
So, should cyclists abandon starchy staples altogether? Absolutely not. Carbohydrates remain essential for endurance and performance. Instead, awareness and proactive dental hygiene can significantly reduce risks:
Brush strategically: If you have frequent carbohydrate-rich snacks or meals, brush your teeth afterwards whenever possible. This prevents bacteria from feeding on the sugars produced by starch breakdown.
Hydrate frequently: Drinking water during rides helps rinse away food particles and dilute acids produced by bacteria.
Use specialised products: Fluoride toothpaste and mouth rinses designed to neutralise oral bacteria can provide an extra layer of protection for athletes regularly consuming high-carb diets.
Watch out for clues that you may be at risk
Because genetic testing isn’t standard practice yet, paying attention to how your mouth reacts to starch-rich foods can offer clues. Increased tooth sensitivity, more frequent cavities or irritated gums after periods of higher carbohydrate consumption could indicate a higher AMY1 copy number. Regular dental check-ups can also help you gauge whether your current diet and hygiene practices are sufficient.
