You’re late for work and skip breakfast, so during the commute, you pick up a donut and cup of coffee and you’re on your way. This common quick fix breakfast scenario can lengthen your time spent in the dental chair.

The sugars in donuts have been identified as a risk factor for gum inflammation and cavities. Plain donuts contain five times as much sugar as oatmeal cookies. The amount of sugar and cream in your coffee also can have a direct effect on the amount of cavity-causing bacteria. Tannins found in coffee etch into the pits and grooves of the tooth enamel, producing a rough stained surface.

Here are some ways to lessen the sugar bath your teeth receive from this common breakfast combination?

Don’t use coffee

more or pick at that donut throughout the morning. Limiting the time your coffee and donut stay in your mouth reduces the impact of the sugar on your teeth.

Rinse your mouth

 with water or brush your teeth with fluoride toothpaste after finishing your breakfast.

Cut back

 sugar and sweetened creamers in your coffee.

Swap out the sugary breakfast

for healthier options. If you have time, consider making sugar-free oatmeal with nuts or fruit. If you’re on the run, grab portable snacks like a banana, boiled egg and string cheese.

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