Leena Watts
Chewing gum on a keto diet is generally acceptable, but it's important to be mindful of the ingredients. Sugar-free gum is the best option for those on a keto diet as it does not contain sugar and uses alternative sweeteners that are keto-friendly. Xylitol, stevia, and erythritol are common sugar substitutes that can be used in gum as they have little to no impact on blood sugar and insulin levels. It is also important to avoid gums with added sugars, colours, and flavours, as well as those containing artificial additives, which may interfere with ketosis and cause inflammation or other adverse effects.
| Characteristics | Values |
|---|---|
| Can you chew gum on keto? | Yes |
| Recommended daily intake | One piece a day |
| Carbohydrates per stick | 1 to 2 grams |
| Calories per stick | 5 or less |
| Sugar content | Zero |
| Sweeteners to include | Stevia, Xylitol, Erythritol, Spearmint oil, Natural menthol |
| Sweeteners to avoid | Maltitol, Sorbitol, Aspartame, Sucralose, Acesulfame |
| Other ingredients to avoid | Soy lecithin, Gum arabic, Artificial additives, Artificial flavors, Artificial colors |
| Benefits | Manages cravings, Reduces feelings of hunger, Reduces mindless snacking, Increases saliva flow, Reduces plaque acid, Strengthens teeth, Reduces tooth decay |
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What You'll Learn
Sugar-free gum is keto-friendly
However, some sugar-free gums may contain artificial sweeteners such as maltitol, sorbitol, and aspartame, which can have a high glycemic index and spike blood sugar levels. Consuming these gums in high amounts may hinder ketosis and your keto diet journey. It is also important to avoid unnecessary binders such as soy lecithin and gum arabic, which have been linked to digestive issues.
To ensure that your sugar-free gum is keto-friendly, look for natural and organic products that are free from artificial colors, flavors, and added sugars. Aim for gums with less than 2 grams of net carbs per serving to keep your ketones happily buzzing.
Chewing gum can be a great tool for managing cravings and reducing feelings of hunger, making it easier to stay on track with your keto goals. It can also help with "keto breath," a temporary side effect of the ketogenic diet caused by the production of acetone, which is exhaled through the breath and has a distinct scent.
Some recommended brands of keto-friendly gum include PUR Gum, Xylichew gum, and Epic Dental Gum, which are free from artificial additives and sweetened with keto-friendly xylitol and stevia.
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Sugar alcohols in gum
Sugar-free gum is the best option for those on a keto diet. Sugar alcohols, such as xylitol, sorbitol, mannitol, maltitol, lactitol, erythritol, and stevia, are commonly used as sweeteners in sugar-free gum. These sugar substitutes have minimal to zero calories and do not significantly affect blood sugar or insulin levels, making them suitable for a keto diet.
Xylitol, in particular, is known for its beneficial effects on dental health. It reduces plaque formation, inhibits tooth demineralization, and prevents the growth of harmful bacteria, thereby reducing tooth decay. Erythritol has similar effects on dental health and may reduce the risk of cavities. These sugar alcohols can be useful for dental health and managing blood sugar levels, especially for those with prediabetes or diabetes.
However, it is important to note that some sugar alcohols may have digestive side effects. Additionally, while choosing gum, it is advisable to avoid artificial colours and flavours, as well as added sugars such as high-fructose corn syrup, which can spike blood sugar levels. Instead, opt for natural ingredients and sweeteners like spearmint oil and natural menthol.
Some recommended brands of keto-friendly gum include PUR Gum, sweetened with xylitol and available in various flavours, and Epic Dental Gum, sweetened with xylitol and stevia and free of artificial additives. Xylichew gum is another option, made from sustainably harvested birch and beech trees. These gums can help maintain ketosis and manage cravings while keeping your breath fresh.
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Natural sweeteners to look for
When it comes to sweeteners, the keto diet requires you to reduce your sugar intake. Natural sweeteners that are considered keto-friendly include:
Stevia
Stevia is a natural sweetener derived from the Stevia rebaudiana plant, which is native to South America. It is considered a nonnutritive sweetener, meaning it contains little to no calories or carbs. It is much sweeter than regular sugar, so recipes require less stevia to achieve the same flavour. It is available in liquid and powdered form. However, it may have a slightly bitter aftertaste with hints of licorice.
Monk Fruit
Monk fruit extract contains no calories or carbs, making it a great option for a ketogenic diet. It is 100-250 times sweeter than regular sugar, depending on the concentration of mogrosides. Monk fruit sweetener can be used anywhere regular sugar is used, but it may affect the texture of baked goods. Be sure to check the ingredients label when buying monk fruit sweetener, as it is sometimes mixed with sugar or other sweeteners.
Erythritol
Erythritol is a naturally occurring sugar alcohol found in fruits and fermented foods. It has zero calories and is about 60-80% as sweet as table sugar. Erythritol does not raise blood sugar or cause tooth decay, and it may lower sugar consumption. It can be used as a substitute for table sugar in beverages and recipes, although it may have a cooling effect in large doses.
Xylitol
Xylitol is a sugar alcohol that is as sweet as table sugar but has fewer calories and carbohydrates. It is used in gum brands such as PUR Gum and Xylichew gum.
Spearmint Oil
Spearmint oil is a natural sweetener that can be used to flavour gum. It is used in gum brands such as PUR Gum.
Natural Menthol
Natural menthol is another natural sweetener that can be used to flavour gum. It is used in gum brands such as PUR Gum.
It is important to note that while these natural sweeteners are generally considered keto-friendly, individual tolerance may vary. Some people may find that even these low-carb sweeteners trigger sugar cravings or disrupt their ketosis.
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Artificial additives to avoid
When choosing a sugar-free gum that is suitable for a keto diet, it is important to be mindful of the ingredients and avoid artificial additives. Here are some artificial additives that you should typically avoid:
- Artificial sweeteners: These include aspartame, acesulfame K, maltitol, sorbitol, and other sugar alcohols. These can be tough on digestion, overly processed, and may spike blood sugar levels, hindering your keto journey.
- Artificial flavours and colours: Opt for gums that are free from artificial flavours and colours, as these can contain hidden carbs. Instead, choose natural flavours like spearmint oil or menthol.
- Unnecessary binders: Avoid binders like soy lecithin and gum arabic, which have been linked to digestive issues.
- Synthetic gum bases: If the ingredient list includes "gum base" without specifying natural sources, it likely contains synthetic ingredients, including plastics like polyethylene and polyisobutylene. Look for natural gum bases like chicle, derived from tree sap, which is sustainable and biodegradable.
When choosing a keto-friendly gum, select products sweetened with natural, low-glycemic alternatives such as xylitol, stevia, or erythritol. These sweeteners have minimal to zero calories and do not significantly impact blood sugar or insulin levels.
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Best keto gum brands
Chewing gum on a keto diet can be tricky because many brands contain sugar, artificial flavours, preservatives, and other artificial ingredients. However, there are several keto-friendly gum brands available that use natural sweeteners instead of sugar. Here are some of the best keto gum brands:
PUR Gum
PUR Gum is a popular choice among keto dieters as it is free from sugar, aspartame, and other unhealthy ingredients. It is sweetened with xylitol, a keto-friendly sweetener that is naturally found in fruits, vegetables, and tree bark. PUR Gum is available in various flavours, including spearmint, peppermint, and cinnamon. While some people like the flavour of PUR gum, others have noted that it doesn't last very long.
Epic Xylitol Gum
Epic Xylitol Gum is another popular option that is sugar-free, aspartame-free, gluten-free, all-natural, and low-carb. It contains 45% more xylitol than other brands, making it a good choice for those with a sweet tooth. Epic Xylitol Gum is also one of the sweetest keto gum brands and is designed to help rebuild teeth naturally using xylitol. It comes in several flavours, including peppermint, cinnamon, and fresh fruit.
Xylichew Gum
Xylichew gum is a vegan and keto-friendly option made from sustainably harvested birch and beech trees. It is sugar-free and sweetened with xylitol.
Spry Gum
Spry Gum is free from aspartame and gluten and is made from non-GMO natural ingredients. While it may not be as sweet as other keto-friendly gums, it is effective at alleviating dry mouth and freshening breath. Spry Gum comes in various flavours, including peppermint, spearmint, cinnamon, and fresh fruit.
Zellie's Gum
Zellie's Gum is crafted to improve oral health and is made with sugar alcohols like xylitol, which helps protect against cavities and gum inflammation. It is also said to have one of the longest-lasting flavours among keto gums. In addition to being sugar-free and vegan, Zellie's Gum is kosher, non-GMO, gluten-free, and dairy-free.
When choosing a keto-friendly gum, it is important to read the ingredient labels carefully. Avoid gums with added sugars, artificial sweeteners, colours, and flavours, as these can spike your blood sugar levels and hinder your keto journey. Instead, look for gums sweetened with natural, low-glycemic alternatives like xylitol or stevia, which have minimal to zero calories and do not affect blood sugar or insulin levels.
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Frequently asked questions
Yes, sugar-free gum is suitable for a keto diet. However, it's important to check the ingredients and avoid artificial flavours, unnecessary binders, or additives that could interfere with ketosis.
Sugar-free gum typically contains sweeteners like stevia, xylitol, sorbitol, or maltitol. While stevia and xylitol are keto-friendly, sorbitol and maltitol may have a high glycemic index and spike your blood sugar levels, which can hinder your keto diet.
Yes, chewing sugar-free gum can help manage cravings, reduce feelings of hunger, and prevent mindless snacking, making it a useful tool for staying on track with your keto goals. Additionally, according to the American Dental Association, chewing sugar-free gum can improve oral health by increasing saliva flow, reducing plaque acid, strengthening teeth, and reducing tooth decay.
