Tums And Keto: Safe Or Not?

Tums are over-the-counter antacids used to treat heartburn, acid reflux, stomach cramps, indigestion, and gastroesophageal reflux disease (GERD). They are often needed by those on a keto diet, but the question remains: are they keto-friendly? Tums contain little to no carbohydrates and sugar, depending on the variant and strength. The sugar-free variant contains zero carbs, while the regular strength tablet contains 0.75g of carbohydrates per tablet. The highest amount of carbs in Tums is 1.75g, found in the Ultra Strength 1000 variant.

Tums' sugar content and its impact on keto

Tums are antacids used to treat heartburn, acid reflux, stomach cramps, indigestion, upset stomach, and gastroesophageal reflux disease (GERD). They are available in various strengths, including sugar-free options. The sugar content in Tums depends on the strength of the tablet.

The regular strength variety contains 0.75 grams of carbohydrates per tablet, while the highest level of carbs per tablet is found in the TUMS Ultra Strength 1000, which have 1.45 grams of carbs per tablet. The sugar-free variant contains 0.5 net carbs, but this is not derived from sugar.

While Tums are technically keto-friendly due to their low sugar and carbohydrate content, those on a strict keto diet may opt for the sugar-free version to avoid consuming sugar. The small amount of carbohydrates in the regular Tums is not likely to affect ketosis or increase blood sugar levels. However, for those who want to adhere closely to the keto diet, the sugar-free option is recommended.

It is important to note that Tums may have side effects, although these are rare. Some potential side effects include constipation, gas, nausea, vomiting, mental confusion, and bone or muscle pain. Additionally, long-term use of Tums may lead to increased urination, dehydration, digestive issues, kidney stone formation, mood disorders, gastrointestinal infections, and heart arrhythmia.

Tums' side effects

Tums, or calcium carbonate, is an over-the-counter medicine used to treat heartburn, acid reflux, stomach cramps, gastroesophageal reflux disease (GERD), and stomach ulcers linked to excessive stomach acid. While Tums can be an effective short-term solution for these issues, long-term use may lead to several side effects.

• Increased urination and dehydration: Tums can raise blood calcium levels, causing the body to excrete excess calcium through the kidneys, resulting in more frequent urination. This can lead to dehydration, causing fatigue, headaches, rapid heartbeat, and an increased risk of heat-related illnesses.
• Digestive issues and constipation: By lowering stomach acid, Tums may negatively impact digestion, leading to incomplete food breakdown, bacterial fermentation, gas, increased pressure in the digestive tract, and constipation.
• Kidney stones: The active ingredient in Tums, calcium carbonate, can contribute to high calcium levels, a primary risk factor for kidney stone formation.
• Mood disorders: Prolonged use of Tums may increase the risk of anxiety and depression. This is because low stomach acid can hinder the absorption of amino acids, which are crucial for producing mood-regulating neurotransmitters such as serotonin and dopamine.
• Gastrointestinal infections: Reduced stomach acid weakens the body's defence against microbes, increasing susceptibility to stomach bugs and infections.
• Heart arrhythmia: Long-term use of Tums can impair mineral absorption, leading to deficiencies in essential electrolytes such as potassium and magnesium, which are necessary for maintaining a healthy heart rhythm.
• Allergic reaction: While rare, some individuals may experience an allergic reaction to ingredients in Tums, including skin rash, itching, hives, and swelling of the face, lips, tongue, or throat.

It is important to note that the side effects of Tums may be more prevalent in individuals with certain health conditions, such as kidney problems, liver failure, or heart failure. Additionally, Tums contain sugars that are high on the glycemic index and may spike your blood sugar levels, making them unsuitable for a keto diet.

Tums as a calcium source

Tums is a well-known brand of calcium carbonate supplement. Calcium carbonate contains the highest amount of elemental calcium (40%) of all calcium forms. This makes Tums a good option for people looking for an affordable calcium supplement.

Tums is available in a range of forms and dosage strengths: 500 mg, 750 mg, and 1000 mg. The recommended dosage for adults and children aged 12 and above is one to four tablets a day, depending on the product.

It's important to note that Tums is intended to be chewed and swallowed, and the dosing directions on the product label should always be followed. As with any supplement, it's important to consult your doctor or pharmacist to determine if Tums is the appropriate option for your needs.

In addition to supplements, it is recommended to incorporate calcium-rich foods into your diet, such as dark, green, leafy vegetables (e.g. kale, spinach, arugula), fish with edible soft bones, and calcium-fortified foods and beverages.

Tums' impact on ketosis

Tums are antacids used to treat heartburn, acid reflux, stomach cramps, indigestion, and gastroesophageal reflux disease (GERD). They are also used to treat stomach ulcers linked to excessive stomach acid. Tums contain calcium carbonate, which neutralises gastric acid and helps to manage the pain and burning sensations associated with these conditions.

Tums are not typically considered keto-friendly due to their sugar content. The sugar in Tums is likely to spike your blood sugar, potentially knocking your body out of ketosis. However, Tums are very low in carbohydrates, with the highest amount being 1.75 g of carbs per tablet in the ultra-strength variant.

Regular-strength Tums contain 0.75 g of carbohydrates per tablet, which is a low amount that is unlikely to affect ketosis. Sugar-free Tums are also available, which are a better option for those on a strict keto diet.

While Tums can be a helpful medicinal solution for those on the keto diet experiencing heartburn or indigestion, it is important to consider the potential side effects. These include increased urination, dehydration, digestive issues, kidney stones, mood disorders, infections, and heartbeat irregularities.

Natural alternatives to Tums include betaine hydrochloride, apple cider vinegar, purified bile salts, and probiotics. These remedies promote digestive health and help to lower the risk of acid reflux, indigestion, and other gastrointestinal issues.

Tums alternatives

Tums are over-the-counter antacids that are used to treat heartburn, acid reflux, indigestion, and upset stomachs. While Tums can be effective in providing temporary relief from these symptoms, they do not address the underlying cause and can even worsen the problem over time. Additionally, Tums contain sugars that are high on the glycemic index and can spike your blood sugar, making them unsuitable for a keto diet.

• Esomeprazole, Alka-Seltzer, Pepcid, Zegerid, Rolaids, and Omeprazole: These are alternative antacid products that can help relieve heartburn and indigestion.
• Baking Soda: Dissolve one teaspoon of baking soda into an 8-ounce glass of water to help alleviate heartburn. This has zero carbs and zero net carbs.
• Aloe Vera Juice, Charcoal Capsules, or Famotidine: These are other keto-friendly alternatives to Tums that you can try.
• Natural Alternatives:

• Betaine Hydrochloride (HCl): This is the acidic form of betaine, a non-essential amino acid found in beets and spinach. It helps promote optimal stomach acid levels and can be taken before or during meals.
• Apple Cider Vinegar: ACV balances pH levels in the stomach and speeds up digestion, reducing the risk of acid reflux. Mix one tablespoon of ACV with eight ounces of water and take it before meals.
• Purified Bile Salts: These compensate for bile deficiency and stimulate natural bile production, supporting overall digestive processes.
• Increase Mineral-Rich Foods: Consume more magnesium, zinc, and potassium by eating nuts, seeds, seafood, and green leafy vegetables.
• Promote a Diverse Microflora: Supplement with probiotics or consume fermented foods like yoghurt, kefir, or fermented vegetables (kimchi, sauerkraut, pickles, miso) to support digestive health.
• Ginger: Ginger has anti-inflammatory properties and can help soothe digestive discomfort. It can be consumed in various forms, including cooking ingredients, smoothies, tea, or capsules.
• Turmeric: Turmeric is a spice with anti-inflammatory properties that can help reduce inflammation in the esophagus and stomach lining, thereby reducing heartburn.
• Chamomile: Drinking chamomile tea after meals or before bed can help decrease heartburn and GERD symptoms.
• Fenugreek: This herb contains galactomannan, which is thought to reduce GERD and heartburn symptoms. It is generally safe to consume and can be added to cooking or taken in capsule form.
• Yogurt: Yogurt contains natural probiotics that support digestive health and can help calm the stomach.

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