This article includes everything you need to know to answer the question, “Can you chew gum on keto?”
To answer this question, this guide will provide keto-friendly gum brands and tips on the best choices for chewing gum to fit your lifestyle.
We also share suggestions on what to do/not to do if you want to include keto gum in your routine daily. Read on to learn if there are any overall health benefits of chewing keto-friendly gum.
Can You Have Gum on Keto?
The good news is that chewing gum on a ketogenic diet is fine, but choosing the right type of gum is essential to avoid disrupting your ketosis.
Keto chewing gum should be sugar-free, and chewing in moderation is key to sticking to your keto diet. As long as these points are considered, it’s absolutely fine to chew gum on keto and all of the benefits of gum chewing can be enjoyed.
Tips for Choosing Keto-friendly Gum
Remember that the key focus of a keto diet is to maintain a low carbohydrate intake in an effort to promote fat-burning for energy.
Chewing a reasonable amount of sugar-free gum is unlikely to impact your ketosis significantly, but choosing options that align with your dietary goals is best.
Here are some top tips for choosing the best keto-friendly gums:
- Go for sugar-free chewing gum - Choose sugarless gum to prevent a spike in blood sugar and carbohydrate intake. Regular types of gum containing sugar will likely add unwanted carbs to your diet, potentially knocking you out of ketosis. Read on for our top recommendations on sugar free, keto chewing gum brands.
- Avoid fruity flavors - Generally speaking, fruity flavored gums are sweetened to a point that makes them unsuitable for keto diets. Cinnamon or natural spearmint flavors are best.
- Avoid high-carb ingredients - Check the ingredient list on the gum packaging to ensure it doesn't contain high-carb ingredients like sugar, high fructose corn syrup, or other hidden sources of carbohydrates.
- Look for keto-friendly sweeteners - Most sugar-free gums use keto-friendly sweeteners like xylitol, erythritol, stevia, or monk fruit.
- Read nutrition labels - Always read the nutrition label to determine the carbohydrate content of the gum. The total carbohydrate count includes sugar alcohols. Any fiber (although not generally substantial) can be subtracted to get the net carb count.
- Moderation is key - While sugar-free gum can be part of your keto diet, it's important to “consume” it in moderation.
Best Keto Gum Brands
If you want to chew gum on keto, here are some of the best gums to reach for, complete with various flavors.
- Pur Gum - Net carbs per piece of gum: Typically 0 grams. Why it's on the list: Pur Gum is known as a top sugar-free and aspartame-free chewing gum. It uses xylitol as a sweetener, which, as far as sugar substitutes go, has minimal impact on blood sugar. With zero or negligible net carbs, Pur Gum is an excellent option for keto dieters and those following a low-carb diet. The products are made with natural sweeteners, vegan, gluten-free, and suitable for any dietary needs.
- Trident Sugar-Free Gum - Net carbs per piece of gum: Approximately 0-1 gram. Why it's on the list: Trident offers a variety of sugar-free options and natural flavors that are sweetened with xylitol and artificial sweeteners. The net carb content per piece is relatively low, making it suitable for those following a keto diet or low-carb lifestyle. However, be mindful of the specific flavors, as carb content might vary slightly.
- Epic Xylitol Gum - Net carbs per piece of gum: Approximately 0.5 grams. Why it's on the list: Epic Dental's xylitol gum is designed to promote oral health and fresh breath. Xylitol, the primary sweetener, is keto-friendly and has a minimal impact on blood sugar. The net carb content is low, making it a great option for individuals on a keto diet who prioritize dental health.
- Spry Xylitol Gum - Net carbs per piece of gum: Approximately 0.5 grams. Why it's on the list: Spry gum is sweetened with xylitol and contains natural flavors. The low net carb content makes Spry a good choice as a keto chewing gum. Its also gluten-free, aspartame free and non-GMO.
- Xyloburst Xylitol Gum - Net carbs per piece of gum: Approximately 0.5 grams. Why it's on the list: Xyloburst gum uses xylitol as its primary sweetener. With its low net carb content, Xyloburst gum is a viable choice for keto-friendly chewing gum. This product is also listed as one of the sugar-free gum options. It’s also aspartame free, vegan and non-GMO.
- Xylichew Xylitol Gum - Net carbs per piece of gum: Approximately 0.5 grams. Why it's on the list: Xylichew gum is sweetened with xylitol and made with natural flavors. Xylitol is considered a keto-friendly sweetener. With its low net carb content, Xylichew gum is a delicious keto-friendly gum.
These gum brands have been included because they use keto-friendly sweeteners like xylitol, have low to negligible net carb content per piece, and are generally recognized for their suitability on a ketogenic diet. Generally speaking, they are healthier than those made with regular sugar.
Health Benefits of Chewing Keto-friendly Gum
- Reduce stress and boost memory - Chewing gum, especially sugar-free and keto-friendly, can have cognitive benefits. Studies have suggested that chewing gum may help reduce stress and anxiety by providing a repetitive and calming activity. Additionally, some research indicates that chewing gum might enhance memory and cognitive performance due to increased blood flow to the brain and improved oxygen supply.
- It can help with weight loss - Chewing gum can be a helpful tool for individuals aiming to lose weight on a keto diet. When you feel the urge to snack or eat out of habit, chewing gum can help satisfy that oral fixation while maintaining fewer calories in your keto diet.
- Helps to protect your teeth - Keto-friendly gums that contain xylitol can contribute to better oral health. Xylitol has been shown to inhibit the growth of harmful bacteria in the mouth, reducing the risk of cavities and gum disease. Chewing xylitol-containing gum can increase saliva production, which helps to neutralize acids and promote remineralization of tooth enamel, thus supporting overall dental hygiene.
- Reduce Bad Breath - Chewing gum can help combat bad keto breath by promoting saliva production. Basically, this helps wash away bacteria and food particles that contribute to foul odors caused by dry mouth and other oral health issues. Many keto-friendly gums contain natural flavors that can provide a refreshing and pleasant breath after a meal or between brushings.
Chewing gum should be seen as a complement to a balanced diet, proper dental hygiene, stress management strategies, and memory-enhancing practices.
How Much Chewing Gum Should You Chew?
While chewing keto-friendly gum does have its benefits, it's important to practice moderation. Too much of anything, even gum, can have potential drawbacks. Here are some reasons why moderation is key:
- Digestive aches and pains - Excessive consumption of gum, especially those sweetened with sugar alcohols like xylitol, sorbitol, or erythritol, can lead to digestive discomfort such as bloating, gas, and even diarrhea.
- Jaw strain and headaches - Frequent and prolonged gum chewing can lead to strain on the jaw muscles. This may cause discomfort, pain, or temporomandibular joint (TMJ) issues.
- Potential for tooth wear and tear - Too much gum chewing can also lead to increased wear and tooth decay, particularly if the gum is acidic or if the chewing motion is aggressive. While keto-friendly gums are typically formulated to be less acidic, prolonged chewing can still have an impact on tooth health over time.
Mindful consumption - To avoid these potential issues, it's recommended to consume gum mindfully and in moderation. Aim to use gum as an occasional way to satisfy your cravings or to reap its benefits, such as freshening breath or reducing stress.
Individual variation - Keep in mind that people’s tolerance levels vary. Some people might be more sensitive to the effects of sugar alcohols or jaw strain than others. Pay attention to how your body responds to gum chewing and adjust your consumption accordingly.
A balanced approach - Chewing gum can be part of a healthy routine when approached with balance. If you find that you rely heavily on gum to manage stress, oral cravings, or other issues, consider exploring alternative strategies, such as stress-relief techniques, mindful eating practices, or addressing the root causes of your sugar cravings.
Does Gum Get Rid Of Keto Breath?
Chewing keto gum can help alleviate the odor of "keto breath" to some extent. Keto breath, which is characterized by a distinct fruity or acetone-like odor, is a common side effect of the ketogenic diet.
It occurs because of the production of ketones in the body as a result of fat metabolism. While gum can provide a temporary improvement in breath freshness, it may not completely eliminate the underlying cause of keto breath.
Do sugar-free mints help keto breath?
In addition to gum, sugar-free mints can also provide a temporary solution to mask keto breath.
Opt for mints sweetened with keto-friendly sweeteners like xylitol or erythritol, which won't significantly affect blood sugar levels.
How to get rid of bad keto breath:
- Brush your teeth more often
- Eat less protein: When your body breaks down protein, it produces ammonia, which is eliminated via urination and exhalation.
- Increase your carb intake (Moderately): While the primary goal of a keto diet is to restrict carbohydrates, a very low-carb intake can lead to an increase in ketone production and, subsequently, more pronounced keto breath. Some people find that slightly increasing their carb intake within the confines of their ketogenic macros can alleviate this issue.
- Drink more water. Adding lemon, sliced cucumber, and fresh mint can assist in flushing out toxins and replenishing hydration.
FAQs
Do you get carbs from chewing gum?
In most cases, yes, chewing gum does contain carbohydrates, but the amount is usually minimal. This is especially true for sugar-free and keto-friendly types of gum.
Does chewing gum make you hungry?
Chewing gum may actually reduce hunger and help control cravings.
Does chewing gum make you bloated?
Chewing gum, particularly sugar-free options containing sugar alcohols, can sometimes lead to bloating and digestive discomfort for some people. This is because the body is limited in its ability to fully absorb these compounds.
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