Hey Keto Dieters! I f you are asking yourself “Can I Chew Gum On Keto” We all know that sugar is bad for us. But before you go on, you have to remember the one thing that will get in your way of being successful- gum. You can’t chew it while doing keto because it contains too many carbs and sweeteners. That’s why I’m going to tell you about some low-carb keto-friendly alternatives so you don’t have to quit chewing gums altogether!
Keto gum is a natural, keto-friendly way to keep your breath fresh and clean. It has the same texture as regular chewing gums but it contains no sugar or sweeteners. You can use it mid-day anytime you think about snacking on carbohydrates.
It also helps if you’re a sweet lover and just can’t resist your cravings. Also, you have to take into consideration that gum is only effective for about 20 minutes! So if you chew a pack of gum at once, it’s going to be gone pretty fast. In the long term, this might cause problems with your teeth so we recommend using Keto Gum only when necessary.
What is Keto Breath?
Keto breath is a term used to describe the unpleasant smell or bad breath that comes from the mouth while on keto. Since there are few carbohydrates in Keto recipes, our bodies will switch to burning fat for energy if we have a calorie deficit and exercise a lot.
This process produces chemicals known as acetone and hydrogen molecules. When they are released through our breath, they can produce bad breath. This smell is known as Keto Breath!
Is Chewing Gum on Keto Safe?
Most gums and mints on the market today contain sweeteners and sugar alcohol. Sugar alcohol can cause stomach pain, bloating, and diarrhea if consumed in large quantities. That’s why we recommend you to choose Keto Gum Instead.
What Flavor Keto Gum Should I Choose?
If you love fruits, choose a Keto Gum with a natural fruit flavor. We recommend the strawberry and lemon flavors since those taste the best on keto! Also, those are naturally sweet and will do the job well. On the other hand, we don’t recommend mint-flavored gum as it can cause bad breath and make your keto even more difficult to stick with.
Sugar-free gums are usually available in limited flavors. Almost all the brands have these natural flavors but if you’re looking for something more exotic, check out Wrigley’s Extra which comes with a variety of unique flavors like Strawberry Mint, Ice Mint, Pomegranate Raspberry, Pomegranate Mint, Natural Menthol, Natural Spearmint, Mango Breeze, Fresh Fruit, Raspberry Rush, etc.
Benefits Of Chewing Gum on Keto
There are many benefits of chewing gum on keto. Some of them that keto dieters can get are:
Keeps You Active :
Sugar-Free Keto chewing gums keeps you active and prevent binge-eating. It will also help you to fight off the urge of putting on weight while doing Keto!
Keeps Your Breath Fresh :
Keto Gums help you with Bad Breath. Bad breath is something no one likes, so keeping your breath fresh means more friends!
Great Substitute For Calories :
Sugarless gums contain zero calories which makes it a great substitute for high-calorie food items. It
will help you with your daily calorie intake during a keto diet.
Improves Overall Oral Health:
Chewing gum cleans your teeth, keeps your teeth healthy and strong. It helps the harmful bacteria in the mouth to flow out easily through your saliva and helps you maintain a Fresh Breath.
Learn more about low carb and keto benefits on our recent blog about Top 10 Benefits of Ketogenic Lifestyle.
How to find sugar-free Keto-Friendly Gum
It’s actually pretty hard to find sugar-free gum. But don’t worry, I found a list of the top 5 best Keto-friendly gum on the market. They all contain natural sweeteners and sugar substitutes. And most importantly, they are Keto Friendly Gums!
Check out the list of Keto friendly gum:
Xylitol Gum – Xylitol is a naturally occurring sweetener that has no carbs! It’s also good for your teeth!
Peppermint Oil – Peppermint oil is an excellent source of ketones. It also smells good and keeps your breath fresh. Just put a few drops in some water, gargle with it and spit out the excess water. I know this sounds weird but it will work like magic!
The best brands of sugar-free Keto-Friendly Gums
Here are some brands that have been successfully producing the best keto gums that are tested and approved as Keto-Friendly Gums.
- Pur Gum: Pur Gum is a Brand that makes Aspartame Free Gums.
- Xyloburst: XyloBurst is another brand of aspartame-free gum that contains a good source of xylitol.
- Spry Xylitol Gum: Spry is a brand that produces oral hygiene products. They also have a range of Keto approved gums you can try.
- XyliChew: XyliChew have all sorts of long lasting Keto Approved Gums and Mouth fresheners.
- SteviaDent: SteviaDent is a low-carb chewing gum brand that is sweetened with both xylitol and organic stevia.
- BFresh: B Fresh is a Gum Brand contains natural ingredients including natural spearmint flavor, xylitol, gum base, B12, gum Arabic, and two forms of calcium as preservatives.
Here is a detailed article on the Top 10 Best Keto Gums to Buy. Here we have listed some other keto-friendly gums and brands that you may like.
What Flavours are Available in Keto Gums?
Sugar-free gum is usually available in limited flavors. Almost all the brands have these natural flavors but if you’re looking for something more exotic, check out Wrigley’s Extra which comes with a variety of unique flavors like Strawberry Mint, Ice Mint, Pomegranate Raspberry, Pomegranate Mint, Natural Menthol, Natural Spearmint Flavor, Mango Breeze, Fresh Fruit, Raspberry Rush, etc.
Types of Artificial Sweeteners in Keto Gum
1) Erythritol: This is a sweetener like xylitol but has low calories and carbs. Xylitol gum typically contains about 2-3 net carbs per serving, while sugar-free gum typically contains less than 1 gram of net carbs. The downside to this is that it might leave you with bad breath.
2) Stevia: Stevia is a natural sweetener and doesn’t contain any carbohydrates because it comes from plants. With stevia products, there’s no way to know how much stevia was added so for some people this can be an issue.
3) Monk Fruit Extract: This sweetener is typically mixed with a combination of erythritol or stevia and doesn’t contain any carbs at all! There’s only one downside to this sweetener- it’s too expensive.
What we suggest is that you switch to sorbitol gum or xylitol gum because they contain the least amount of carbohydrates among sugarless gums.
Ingredients In Keto-friendly gums
The ingredients of sugar-free gum typically contain the following:
Gum Base- This is usually made from rubber, but gum base can also be made with nourish cellulose which makes it vegetarian-friendly.
Sweeteners – Sugar substitutes like Erythritol, Sorbitol, or Xylitol. They are all-natural and don’t cause any blood sugar spikes.
Artificial Flavours – Keto gum comes in many different flavors like Peppermint Oil, Spearmint Oil, Stevia, Monk Fruit Extract etc.
In a nutshell, all the ingredients in sugar-free gum are keto-friendly. Most of them are low-calorie and don’t contribute to gaining weight! So chew away!
Pros and Cons of Chewing Gums on Keto
Gum can be useful if you’re on a keto diet because it can help with weight loss.
Saliva production helps prevent cavities and gum disease but the problem is that saliva doesn’t contain any calcium ions which are essential for crystal formation or remineralization process. This process is required to rebuild damaged enamel, heal cavities and reduce tooth decay.
Gum can help with the remineralization of enamel but this doesn’t occur overnight.
If your chewing habits are excessive, you might be at risk for gum disease, tooth loss, and other dental issues like cavities.
The stomach requires an average of 30 minutes to produce enzymes that break down food into simple sugars then into absorbable glucose. If you eat sugarless gum, the fats in your stomach might not get broken down into absorbable fatty acids because the enzymes that break down fats exist in the pancreas. This means that you will have a high level of undigested fats in your stomach which can lead to constipation, bloating, and other digestive problems.
How many Carbs are there in Keto Gum?
Ketogenic Lifestyle is all about low carb. Keto chewing gums typically contain less than 1 gram of carbohydrates.
Xylitol gum contains an average amount of carbohydrates. One stick of xylitol gum usually contains 4 net carbs.
Erythritol is a sweetener that doesn’t cause any blood sugar spike and it also has antibacterial properties so it can help with dental issues like a cavity. If you’re on keto, make sure to check the label of your chewing gum because not all chewing gums are made with erythritol.
Sorbitol is another type of sweetener that doesn’t cause blood sugar spikes and it can be good for gut health as well! It’s a fiber-rich sweetener that helps with constipation and diarrhea.
Above mentioned Sugar-free chewing gums usually contain 1 gram of carbohydrate, while some may contain more than 2 grams of carbs. If you’re on the keto diet, we suggest that while you chew gum, add other low-carb foods like cheese or pork rinds to your meal plan.
Frequently Asked Questions about Chewing Gums on Keto
Do Keto Gums Help with Oral Health?
Absolutely! Chewing sugar-free gum can help with oral health because it stimulates saliva production which neutralizes the acids in plaque that causes cavities.
What are Keto Friendly Gums?
A ketogenic gum has very low carbohydrates and is sugar-free. The sweetness comes from either Erythritol, Monk Fruit extract, or Stevia. They don’t cause any blood sugar spikes and they are great for oral health.
Can I Chew Keto Gum on an Empty Stomach?
The stomach requires an average of 30 minutes to produce enzymes that break down food into simple sugars then into absorbable glucose. If you eat sugarless gum, the fats in your stomach might not get broken down into absorbable fatty acids because the enzymes that break down fats exist in the pancreas. This means that you will have a high level of undigested fats in your stomach which can lead to constipation, bloating, and other digestive problems.
Is Keto Gum Bad for the Teeth?
No, there’s no evidence that gum chewing can lead to any dental problems.
How Much Carb is there in Keto Gums?
Erythritol- 0.2g, Xylitol- 0.4g, Sorbitol- 0.6g
Is Keto Gum Good for Weight Loss?
Yes, it can help you lose weight by suppressing your appetite. It takes about 5 minutes for your brain to identify that you are full, but if you chew gum after a meal, it will tell your brain that you are full. This will prevent you from overeating because your brain doesn’t have enough time to detect the food intake.
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