Keto Diet And Gum: Is Extra Gum Keto-Approved?

If you're on a keto diet, you might be wondering if you can still enjoy a stick of Extra gum. While it's true that Extra gum is sugar-free and low in net carbs, there are some important considerations regarding its keto-friendliness. Firstly, let's look at the ingredients that might give keto dieters pause.

Extra Peppermint Sugarfree Gum is considered 'Dirty Keto'

Extra Peppermint Sugarfree Gum is considered "Dirty Keto" due to its artificial ingredients, despite being low in net carbs. Dirty Keto refers to low-carb foods that contain unhealthy ingredients, which may lead to health issues over time.

Extra Peppermint Sugarfree Gum contains artificial sweeteners such as aspartame, acesulfame K, and sucralose. While these sweeteners are carb-free, regular consumption may lead to gut health issues. The gum also includes potentially harmful food additives like BHA/BHT, red #40, and yellow #6.

To maintain a healthy keto diet, it is recommended to consume nutritious, low-carb foods like broccoli, olives, and mackerel. Additionally, when choosing chewing gum, look for keto-friendly options that use sweeteners like stevia, monk fruit, or erythritol.

It contains artificial sweeteners

Extra Gum, a popular brand of chewing gum, has come under scrutiny for its use of artificial sweeteners, particularly aspartame. While the gum is marketed as sugar-free, it contains artificial sweeteners that can have negative health consequences, especially for those following a ketogenic diet.

Artificial sweeteners are often used in sugar-free products to replicate the taste of sugar without the associated calories. However, in the case of Extra Gum, these sweeteners may lead to undesirable side effects. Aspartame, for instance, has been linked to an increased risk of heart disease, weight gain, and even certain types of cancer. Additionally, artificial sweeteners have been known to cause gastrointestinal issues and interfere with nutrient absorption, which can lead to fatigue.

The presence of these artificial sweeteners in Extra Gum is a concern for keto dieters because the ketogenic diet emphasizes the reduction of carbohydrate intake and the promotion of healthy weight loss through nutritious food choices. While Extra Gum is low in net carbs, the inclusion of unhealthy ingredients like aspartame, BHA/BHT, and acesulfame K means it falls into the category of "dirty keto." This term refers to low-carb foods that are highly processed and contain ingredients that may be detrimental to health in the long run.

Instead of opting for gum with artificial sweeteners, keto dieters are encouraged to choose brands that use natural sweeteners like stevia, monk fruit, or erythritol. Xylitol, in particular, is a popular choice as it is naturally derived from sugar alcohols and has cavity-fighting properties. By making informed choices and opting for natural alternatives, individuals can maintain their keto lifestyle while still enjoying the benefits of chewing gum, such as fresh breath, curbed cravings, and improved concentration.

It contains harmful food additives

Extra Peppermint Sugarfree Gum contains several additives that are potentially harmful to health and should be avoided as much as possible. These include BHA/BHT, red #40, and yellow #6, which are all food additives that may negatively impact ketosis and cause digestive issues.

BHA and BHT (butylated hydroxyanisole and butylated hydroxytoluene, respectively) are synthetic antioxidants commonly added to foods to prevent oxidation and rancidity, thereby prolonging shelf life. However, these additives have been linked to potential health risks. Studies have suggested that BHA and BHT may be carcinogenic, leading to an increased risk of cancer. They can also disrupt gut health and have been associated with negative impacts on the liver and thyroid function.

Red #40 (Allura Red AC) and yellow #6 (Sunset Yellow FCF) are artificial food colour additives. Red #40 has been linked to behavioural issues, particularly in children, and may also cause allergic reactions and skin irritation. Yellow #6 has been associated with hyperactivity in children and may also trigger allergic reactions and skin inflammation.

While the individual impact of these additives may vary, their combined presence in Extra Peppermint Sugarfree Gum contributes to its classification as "Dirty Keto". This term is used to describe low-carb processed foods that contain unhealthy ingredients. While Dirty Keto foods may facilitate weight loss and ketosis, they can also lead to potential health problems in the long run. Therefore, it is advisable to minimise the consumption of products with these additives and prioritise nutritious, minimally processed food choices for a healthier keto diet.

It is low in net carbs

Extra Peppermint Sugar-Free Gum is low in net carbs. One stick (2.7 g) of the gum contains two grams of carbohydrates from sugar alcohol. This means that half of the sugar alcohol, or one gram, counts towards net carbs.

While Extra Gum is low in net carbs, it is considered "Dirty Keto" because it contains artificial sweeteners and other unhealthy ingredients. These include aspartame, BHA/BHT, and acesulfame K. Artificial sweeteners are carb-free but may lead to gut health issues with regular consumption. BHA/BHT and other additives are potentially harmful to health and should be avoided.

Instead, it is recommended to eat nutritious low-carb foods to achieve healthy weight loss on keto. Broccoli, olives, and mackerel are good examples.

If you are looking for keto-approved gum, it is best to choose brands that are sugar-free and do not contain aspartame or other artificial sweeteners.

There are keto-friendly sugar-free gum alternatives

While Extra Peppermint Sugar-Free Gum is not keto-approved, there are plenty of keto-friendly sugar-free gum alternatives on the market.

When choosing a keto-friendly gum, it's important to avoid artificial sweeteners and chemicals that can impact ketosis and cause digestive issues. Some common sugar replacements to avoid include maltitol and maltodextrin, which can cause insulin spikes and kick you out of ketosis. Instead, look for gums that use keto-friendly sweeteners such as stevia, monk fruit, erythritol, or xylitol, which is a popular choice for its cavity-fighting properties.

• PUR Gum: This brand offers a variety of flavours and is free from aspartame and other unhealthy ingredients. It is sweetened with xylitol and contains natural ingredients such as gum arabic, glycerol, and carnauba wax.
• XyliChew: This gum is made with 70% xylitol and is designed to help with cavities and gum inflammation. It comes in flavours like cinnamon, ice mint, and natural spearmint.
• Epic Xylitol Gum: This brand is one of the sweetest keto gum options and is also sugar and aspartame-free. It comes in flavours like peppermint, cinnamon, and fresh fruit.
• Spry Xylitol Gum: This gum is made with 100% non-GMO xylitol and comes in three flavours. It may be a bit pricey, but you can try buying in bulk to save costs.
• SteviaDent: This brand uses both xylitol and organic stevia as sweeteners and comes in flavours like cinnamon, peppermint, wintergreen, fruit, and spearmint.
• B-Fresh Breath Freshening Gum: This gum contains xylitol, natural spearmint flavour, vitamin B12, and calcium as preservatives. It comes in flavours like cinnamon, spearmint, and lemon.
• Zellie's Dental Gum: This gum is crafted specifically for oral health and is made with sugar alcohols like xylitol to protect against cavities and gum inflammation. It also helps with dry mouth.
• The Humble Co. Chewing Gum: This company uses all-natural ingredients to make their chewing gum, so it's keto-friendly and won't trigger inflammation.

Remember to always read the ingredient labels and aim for gums with less than 2 grams of net carbs per serving to ensure they are truly keto-friendly.

Frequently asked questions