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Can You Chew Gum On Keto?

Can You Chew Gum On Keto?

Chewing gum on keto can be a great way to stay on track with your low-carb lifestyle.

We all want a snack or something sweet occasionally, and chewing sugar-free gum is an excellent alternative.

But can you chew gum on keto, or will it kick you out of ketosis?

Although gum is naturally relatively low-carb, those carbs can certainly add up.

If you are looking for keto-friendly gums, choose wisely and stick to products made with sucralose, xylitol, aspartame, or stevia, and you should be fine to chew away and keep your carb counts down.

Each stick of gum contains about two grams of carbs, and less if the gum is sugar-free.

Dentists recommend that a stick of gum be chewed for only about 20 minutes before being tossed out.

If you like to chew gum for hours, that’s easily ten sticks a day, which makes 20 grams in total, and with that number, you risk breaking your state of ketosis.

The State of Ketosis

The State of Ketosis

The state of ketosis has been gaining considerable interest amongst health enthusiasts and scientists alike for its purported benefits.

It is a metabolic state where the body begins to break down stored fats for energy instead of using carbohydrates from food.

For those looking to reduce their weight and surface level visceral fat, the state of ketosis can be an excellent way.

Adopting a diet rich in protein and healthy fats while reducing the intake of refined carbohydrates like white bread and high-sugar snacks can help the body achieve this beneficial state.

Most keto dieters stick to under 50 grams of carbohydrates daily, while some stricter diets call for a maximum of between 20 and 50 grams.

How many carbs a day you can eat without breaking your state of ketosis depends on your health, lifestyle, body composition, and physical makeup.

The effects of ketosis are wide-reaching, although it may take a few weeks before they occur.

Some reported benefits include increased physical performance levels, increased mental clarity, improved digestion, and improved overall mood.

Most people use the keto diet for weight management, but some do it for numerous other health benefits.

Chewing Gum And Oral Health

Chewing Gum And Oral Health

Chewing gums can be a tricky situation when it comes to dental health.

On one hand, chewing sugar-free gum after meals has beneficial effects, yet excessive chewing can lead to oral problems.

The Good

Chewing gum comes with a few health benefits.

Not only does it improve your oral health and keep your teeth healthy by increasing saliva production and washing away the bacteria that cause cavities but it can also increase concentration and overall focus as it requires active attention to chew effectively.

In addition, it can help alleviate dry mouth, bad breath, and sugar cravings, especially if you have a sweet tooth.

It’s important to monitor sugar intake if you use sugar-free gum. Still, sugar-free gum provides the same benefits without additional calories or tooth decay risk.

Chewing gum can also help manage cravings for food or cigarettes and has even been linked to improved mental performance when taken before exams.

The Bad

Most chewing gum comes laden with sugar unless you go for sugar-free gum. Sugar is quickly becoming a significant health crisis in our society.

It is ubiquitous in nearly all processed foods and has become a regular part of modern diets. Yet, it provides little nutritional value compared to its high levels of concentrated calories.

Due to the nature of our food supply, it can be difficult to avoid such an addictive substance, which increases the risk of adverse long-term health problems like diabetes and heart disease.

In addition, sugary foods and oral health do not need to go hand in hand.

Excessive chewing of sugar-based gum can be quite detrimental to your teeth in the long run, as sugar provides a tasty treat for plaque-causing oral bacteria, which feed off it and can damage teeth enamel over time.

Furthermore, continuously chewing itself wears down teeth, especially with more complex variations, resulting in increased sensitivity and potential for cavities or chips.

Lastly, certain types of gum may contain artificial sweeteners known to erode tooth enamel further.

To avoid the downfalls associated with chewing gum regularly, dentists recommend swapping out sugary chewing gum for sugarless gum occasionally.

However, people should exercise caution before reaching for daily sticks of chewing gum and opt for more natural freshening methods such as brushing and flossing.

Can You Chew Sugar Free Gum On Keto?

Can You Chew Sugar Free Gum On Keto

If you’re following the ketogenic diet, you know that sugar is a no-go, especially in higher amounts.

Sugary snacks can throw off your macros and kick you out of ketosis—the metabolic state where your body burns fat for energy.

The first thing to consider when deciding whether or not chewing sugar-free gum on keto is a good idea is the ingredients list.

Most sugar-free gums are sweetened with either aspartame, sorbitol, or xylitol.

While these artificial sweeteners are keto-friendly, they can still affect blood glucose levels.

Studies have found that sorbitol has a glycemic index of 9, which can still raise blood glucose levels—albeit not as much as regular table sugar.

Xylitol, on the other hand, has a glycemic index of 7. So while neither sweetener will send your blood glucose levels through the roof as regular table sugar might, it’s still important to watch your macros if you regularly consume large quantities.

Another factor to consider when deciding whether or not chewing sugar-free gum on keto is appropriate for you is how many calories and net carbs each piece contains.

The average stick of sugar-free chewing gum contains less than 5 calories and 2 grams of net carbs per piece.

That means it won’t have much of an effect on your daily intake totals if consumed in moderation.

However, if you’re someone who likes to chew multiple pieces throughout the day (or if you use sugary gums as a snack replacement), then these small amounts can add up quickly, so it’s essential to be mindful of how much and how often you’re consuming these types of products.

In addition, not all sugar-free chewing gum is the same, and you might want to opt to go for natural flavors and GMO-free gum instead of those laden with artificial flavors and chemicals.

Artificial Sweeteners In Chewing Gum

Artificial Sweeteners In Chewing Gum

Though marketed as a healthier alternative to regular sugar, artificial sweeteners are bad for your body and can cause unwanted side effects.

These chemical compounds are used to replace sugar in food and drinks. Examples include aspartame, xylitol, aspartame, Stevia, and sucralose.

Although some might come naturally, most are artificially produced and contain many chemicals.

While each type of sweetener is different, they all provide the same experience—a sweet taste without calories or carbohydrates.

Although they are wildly popular because they contain zero calories, the sweeteners used in chewing gum have been linked to numerous health problems.

One study found that regular consumption of artificially sweetened food was associated with metabolic syndrome—a cluster of conditions including high blood pressure and abdominal obesity—as well as an increased risk of type 2 diabetes and cardiovascular disease.

In addition, some studies suggest that artificial sweeteners may increase hunger and cravings for sugary foods by confusing the body’s natural ability to regulate calorie intake based on taste signals from ingested food or drink.

Natural Sweeteners

Natural Sweeteners

With all the evidence against them, it’s understandable why many people want to avoid artificial sweeteners altogether. No worries! Plenty of natural alternatives are out there, so just be sure to check the ingredient list and opt for natural flavors instead.

  1. Natural Stevia

For example, stevia was initially created as a plant-based zero-calorie sweetener made from the leaves of a South American shrub called Stevia rebaudiana Bertoni.

While much of the Stevia these days is engineered, you still might be able to find sugar-free gum made from natural Stevia.

2. Honey

Many people know the excellent taste of honey, and it can be a great alternative to processed sugars or artificial sweeteners.

Not only does honey have a unique flavor, but it is also packed with antioxidants that help to support overall health!

Honey helps to increase good cholesterol, reduce bad cholesterol in the body, and improve gut health.

Most importantly, honey has a lower Glycemic Index than sugar, making it kinder on blood sugar, resulting in fewer sugar crashes and improved energy levels throughout the day.

3. Xylitol Gum

Besides being a natural sweetener, xylitol has proven antibacterial properties inhibiting plaque growth, resulting in healthy teeth and gums.

Additionally, it has been shown to reduce bacteria growth that causes cavities and other dental issues.

Natural xylitol gum contains fewer sugars than regular sugar-sweetened gums, lowering calorie intake. As a bonus, this type of gum is often well-tolerated by people who struggle with food sensitivities or allergies.

Remember that xylitol is toxic to dogs, so if you have four-legged friends around, keep the xylitol gum WAYYYYY out of reach or use another chewing gum altogether.

4. Natural Sugar Alcohol

Natural sugar alcohol has become increasingly popular in gum, promoting a healthier lifestyle and superior taste.

When selecting gum, those made with natural sugar alcohols like xylitol, erythritol, and maltitol might be better than those made with chemicals.

These organic compounds offer a crisp sweetness without the intense aftertaste of more common artificial sweeteners and can also provide fewer calories than your typical sugary snack.

Sugar alcohols work to minimize cravings for sweets without giving up their intense flavor, bringing balance to your keto diet.

How To Pick Keto-Friendly Gum Brands

How To Pick Keto-Friendly Gum Brands

There are many brands out there of keto gums that are suitable for the keto diet. However, check the ingredient list and ensure they are made of natural flavors, not pure chemicals.

See what the primary sweetener is. Keto-friendly gum brands usually use natural sweeteners like sugar alcohols and natural xylitol, which are extremely low in net carbs and will not spike blood sugar levels.

Final Thoughts

Chewing gum keeps your breath smelling fresh and harmful bacteria out of your teeth. It can help prevent tooth decay, dry mouth, and bad breath when used in moderation.

From natural spearmint flavors to fresh fruit and chocolate mint, just because you are on a keto diet doesn’t mean you must keep off your favorite chewing gums.

Look for keto gum brands made with non-GMO ingredients and keep your total carbs below your allowed amount, and you’ll have your breath smelling fresh while remaining in ketosis!