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Quick carbs usually means sugar - I would do a natural sugar if you’re worried about your teeth. Maybe apple sauce ?
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I may be wrong, but I think due to high fibre content in fruits sugar does not get so quickly into teeth. I know dried fruits is pretty bad for teeth though and it also often sticks to teeth.
A banana and some peanut butter
Whole grain toast with a smear of avocado.
Avocado is really high in fiber and you don’t need much. But it’s really the toast I was suggesting. You could put a slice of turkey on it instead. Or vegemite if you’re Australian. Just avoid jam or sugar-based condiments.
Bananas are great, as is toast with “jam” (pour some frozen mixed berries into a little dish and nuke it, then mash them up and spread on the toast - delicious and high fiber!
Sugar jelly.