Extra Gum: Keto-Friendly Or Not?

Chewing gum is a great way to freshen your breath and reduce your risk of cavities after meals. However, most store-bought gums contain dangerous ingredients, including aspartame, which has been linked to negative health effects like headaches, digestive issues, and even attention deficit disorders. So, is Extra Gum okay for keto? While it is sugar-free, it contains aspartame, which may knock you out of ketosis. If you are on a ketogenic diet, there are other gum brands that are completely natural and free from aspartame, such as PUR Gum, XyloBurst, and Epic Gum. These gums are not only keto-friendly but also offer various oral health benefits.

Keto gum helps with ketosis side effects like dry mouth and bad breath

The ketogenic diet, or keto diet, is a high-fat, moderate-protein, low-carb diet designed to help the body achieve ketosis, a metabolic state that occurs when the body doesn't receive enough carbs for energy and starts burning fat for fuel. While the keto diet can help with weight loss, it also has some unwanted side effects, including "keto breath".

Keto breath is a temporary side effect of reducing carbohydrates and is often associated with a fruity or acetone-like smell, similar to nail polish remover. It is caused by the presence of ketones, specifically acetone, in the breath, which is produced when the body breaks down fatty acids for energy. In addition to the fruity or acetone-like odour, keto breath can also cause a metallic taste in the mouth and dry mouth.

To combat keto breath and dry mouth, some people turn to keto gum, which is a sugar-free and aspartame-free chewing gum. Chewing gum has been shown to help with weight loss, hunger management, and cigarette cravings. It can also help to freshen breath and reduce cavities and tooth decay, especially when the gum is sweetened with xylitol, a natural sweetener derived from sugar alcohols. Xylitol has also been shown to reduce the occurrence of ear infections in children and fight yeast infections caused by Candida albicans.

When choosing a keto-friendly gum, it is important to look for one that is free from artificial sweeteners and chemicals that can be harmful to the keto lifestyle. Some recommended brands include PUR Gum, Spry, Peppersmith Peppermint Chewing Gum, XyloBurst, Epic xylitol gum, Xylichew, SteviaDent, and B-Fresh Breath Freshening Gum. These gums are sweetened with xylitol and contain natural ingredients that are good for oral health.

In conclusion, keto gum can be a helpful tool for managing ketosis side effects like dry mouth and bad breath, while also providing other benefits such as weight loss and improved oral health.

Sugar-free gum contains 1-2 grams of carbs per stick

Sugar-free gum typically contains 1-2 grams of carbohydrates per stick. While this small amount is unlikely to affect a low-carb diet, chewing multiple pieces of gum per day could impact your diet and cause an upset stomach.

Sugar-free gum contains a gum base, sugar alcohols like sorbitol and mannitol, and artificial flavours. Some brands also contain artificial sweeteners like aspartame, sucralose, and acesulfame. Other additives include soy lecithin, hydrogenated starch, and carboxymethylcellulose.

Sugar alcohols are the source of carbohydrates in sugar-free gum. They are not calorie-free, but the body only absorbs about half of them, reducing the overall caloric and carbohydrate intake. This also lessens the impact on blood sugar levels.

However, consuming too much sugar alcohol can cause abdominal pain and diarrhoea. It is important to be mindful of the amount of sugar-free gum consumed, especially for those on a low-carb or keto diet.

Some keto-friendly gum options include PUR Gum, XyloBurst, Epic Gum, Spry, and Xyla Ricochet Mints. These brands are free from added sugars and gluten, and some are also non-GMO and vegan. They often use xylitol as a sweetener, which has been linked to improved dental health.

Sugar-free gum contains sugar alcohols, which are carbohydrates

Sugar-free gum typically contains sugar alcohols, a type of sweet-tasting carbohydrate that is not fully absorbed by the body. Structurally, sugar alcohols, also known as polyols, resemble sugar molecules with an extra hydroxyl group (one oxygen and one hydrogen). This extra "OH" group prevents their complete absorption by the body, resulting in reduced calorie intake. Sugar alcohols provide between 0 and 3 calories per gram, as the body only absorbs about half of the carbohydrates they contain.

Sugar alcohols are commonly found in sugar-free gum, dairy desserts, frostings, grain-based desserts, and sweets. They are added to enhance sweetness and create a cooling effect. Examples of sugar alcohols include xylitol, sorbitol, mannitol, maltitol, and isomalt, which are derived from berries, fruits, and other natural sources.

While sugar alcohols are generally safe for consumption, excessive intake can lead to digestive issues such as bloating, gas, and diarrhea. This is because they are not completely absorbed by the body and can have a laxative effect. It is important to consume sugar-free gum and other products containing sugar alcohols in moderation.

When following a low-carb or keto diet, sugar-free gum typically does not cause significant concerns, as it contains 1 to 2 grams of carbohydrates per stick. However, chewing multiple pieces or consuming other low-carb products throughout the day can contribute to a higher carbohydrate intake, potentially affecting ketosis. Therefore, it is advisable to monitor your consumption and choose keto-friendly gum options that are free from artificial sweeteners and chemicals.

Sugar-free gum can contain aspartame, which is linked to negative health effects

Sugar-free gum can contain aspartame, an artificial sweetener, which is 180 to 200 times sweeter than sugar. While aspartame is extensively used and popular, it has been linked to several adverse health effects.

Aspartame is broken down into phenylalanine, aspartic acid, and methanol in the body. Methanol is toxic in high amounts, especially for people with rare genetic disorders. A 2017 study involving 407,000 people found a link between aspartame and an increased risk of heart disease and higher body mass index. Other studies have associated aspartame with cancers of the liver, lung, brain, prostate, breast, and central nervous system.

Aspartame may also affect the gut microbiome, leading to glucose intolerance even in healthy people. It can also cause metabolic disorders, increasing the risk of metabolic syndrome, weight gain, heart disease, and diabetes.

There is evidence that aspartame can affect brain health. A 2014 animal study linked chronic aspartame intake to distorted neuronal function and increased brain cell death. It may also affect mood and has been linked to an increased risk of depression.

Other potential side effects of aspartame include an increased risk of fibromyalgia, weight gain, premature menstruation, autism, and kidney disease.

Xylitol is a natural sugar substitute that improves dental health

Xylitol has been recognised by the American Academy of Pediatric Dentists (AAPD) to significantly reduce tooth decay and contribute to the reversal of cavity formation. It achieves this by starving the bacteria in the mouth that causes cavities and tooth decay. These bacteria are unable to feed on xylitol and are essentially starved, unable to grow and produce acid. Studies show that xylitol can decrease acid-producing bacteria by up to 90%. It also prevents the bacteria from adhering to teeth, thereby reducing plaque.

Xylitol is also beneficial because it does not break down in the same way that sugar does, so the pH level in saliva is raised and acid does not form. Xylitol can stimulate saliva production, which is beneficial in repairing damaged enamel and remineralising teeth. Saliva containing xylitol has a higher concentration of ammonia and amino acids, which raise pH levels resulting in the hardening of tooth enamel.

Xylitol is a convenient and tasty way to improve dental health, available in chewing gum and candies. It does not raise blood sugar and is safe for diabetics (with physician approval). It can also be used in recipes as a sugar substitute.

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