Gum On Keto: What's Allowed?

Chewing gum is often used to keep breath smelling fresh and to reduce sugar cravings. While most gum contains sugar, which is not keto-friendly, there are sugar-free gum options that are keto-compliant. Sugar-free gum is widely accepted as keto-friendly as it is low in carbohydrates and does not typically contain sugars that would interfere with ketosis. However, it is important to note that not all sugar-free gums are created equal, and some contain ingredients like maltitol, a non-keto sweetener, that can affect blood sugar levels.

Sugar-free gum is keto-friendly

One example of a keto-friendly gum is PUR gum, which is both sugar-free and aspartame-free. It comes in a variety of flavours, including peppermint and cinnamon, and is 100% sweetened with xylitol, a natural sweetener that occurs in some plants. Another option is XyliChew, which also uses xylitol for flavour and doesn't contain any artificial sweeteners. With a 70% xylitol content, XyliChew can also help with cavities and gum inflammation. Epic Xylitol Gum is another popular choice, as it is one of the sweetest keto gum brands and is also sugar and aspartame-free. This gum was created with the goal of helping to rebuild teeth naturally using xylitol.

In addition to these options, there are other sugar-free, keto-friendly gums on the market, such as Spry Gum, Xyloburst, and Peppersmith Gum. It's important to read the labels and choose gums that are low in net carbs and use sweeteners that won't spike your blood sugar levels. Chewing gum on a keto diet can offer benefits such as freshening breath and curbing cravings, but it's important to consume it in moderation and be mindful of the potential impact on your overall carb intake.

Xylitol is a keto-friendly sweetener

Xylitol occurs naturally in many fruits and vegetables and is also produced by the human body. It is generally sourced from corn cobs or birch trees, but most prefer it from corn due to its production sustainability. It is more cost-effective and environmentally friendly.

Xylitol has a glycemic index of 7, compared to regular sugar, which ranges from 60-70. It has a minimal effect on blood sugar and insulin levels. Approximately 10-20% of xylitol is excreted in urine instead of being digested.

Xylitol is beneficial for dental health as it does not contribute to dental cavities. It inhibits the growth of Streptococcus mutans and Streptococcus sobrinus bacteria, which cause dental plaque and lead to tooth decay.

Xylitol is safe for human consumption, but it is highly toxic to dogs. It is also important to note that excessive xylitol consumption may lead to digestive side effects such as bloating and diarrhea.

Chewing gum can help with keto breath

Keto breath is an unfortunate side effect of the keto diet. It can cause your breath to have a metallic or chemical smell, or even smell like nail polish remover. While it's only temporary, it can be troublesome.

Chewing gum can help to mask the odour of keto breath. However, it's important to choose a gum that is sugar-free and low in net carbs to avoid being kicked out of ketosis. Sugar-free gum typically contains one to two grams of carbohydrates per stick, so it's important not to overdo it.

Keto-Friendly Gum Options

There are a variety of keto-friendly gum options available, including:

• PUR Gum: This gum is keto and vegan-friendly, containing no harmful additives or preservatives. It is aspartame-free and uses natural flavours.
• XyliChew: This gum is flavoured with xylitol, a natural sweetener, and doesn't contain any artificial sweeteners. It can also help with cavities and gum inflammation.
• Epic Xylitol Gum: This is one of the sweetest keto gum brands and is designed to help rebuild teeth naturally using xylitol.
• Xyloburst: This gum is also sweetened with xylitol and is completely free of GMOs. It's a good option for those looking to lose weight, with only 2.4 calories and 0g net carbs per serving.
• Peppersmith Gum: This gum is perfect for combating keto breath, with an extra-strong eucalyptus flavour. It is vegan-friendly and approved by the European Food Safety Authority.
• Spry Gum: This gum is designed to combat tooth decay by reducing the number of harmful bacteria in the mouth.

Other Ways to Combat Keto Breath

In addition to chewing gum, there are several other ways to combat keto breath, including:

• Increasing your water intake: This will help to flush ketones from your body and improve your breath.
• Lowering your protein intake: As your body breaks down protein, it produces ammonia, which can contribute to bad breath.
• Practising good oral hygiene: Brushing your teeth twice a day and flossing daily can help to reduce the odour associated with keto breath.
• Increasing your carbohydrate intake: Slightly increasing your carb intake can help eliminate keto breath. However, if you want to remain in ketosis, only increase your daily carb intake by a small amount.

Sugar alcohols are counted as net carbs

Sugar alcohols are a subgroup of carbohydrates characterised by the presence of an -CH-OH (alcohol) group in the area where a C=O (carbonyl) group is typically found. They are often used as sugar substitutes in food products because they are difficult to digest and slow to metabolise. This is due to the presence of the alcohol group in the area typically occupied by a carbonyl group in sugars.

However, the impact of sugar alcohols on blood sugar levels and the body is not fully understood, and they may cause problems for some people. Some sugar alcohols can raise blood sugar levels, and consuming too much sugar alcohol can cause abdominal pain, bloating, and diarrhoea.

To correctly estimate net carbs, you should count half the amount of sugar alcohol. For example, if a stick of gum has 4 grams of sugar alcohol, it has 2 net carbs.

Sugar alcohols that are poorly absorbed in the small intestine but highly fermentable in the colon will cause the most discomfort. These include sorbitol, mannitol, and isomalt. Erythritol is better tolerated because it is more easily absorbed in the small intestine and less likely to be fermented in the colon.

Artificial sweeteners may affect ketosis

While chewing gum will not kick you out of ketosis, it is important to choose a sugar-free gum that is also low in net carbs. This is because artificial sweeteners may affect ketosis.

Artificial sweeteners are designed to produce the same kind of taste as sugar. They can be used in food and, unlike processed sugar, they produce zero to ultra-low calories. Artificial sweeteners include saccharin (Sweet'n'Low), cyclamate, acesulfame, aspartame, and sucralose (Splenda). These artificial sweeteners are often labelled as "zero calories", but this is not entirely true. Servings under 1 gram of carbs and 4 calories per serving can be labelled as "zero calories" by manufacturers. Thus, consuming too much artificial sweetener can quickly add up and potentially kick you out of ketosis.

Furthermore, artificial sweeteners may have negative effects on the gut biome and cause metabolic problems such as glucose intolerance. A 2014 study found that artificial sweeteners may cause metabolic problems by disrupting the gut bacteria. This can be especially detrimental to individuals with insulin resistance or blood sugar issues.

It is worth noting that not all artificial sweeteners are created equal. Some artificial sweeteners, such as stevia, have been linked to lower blood sugar levels and improved immune system regulation. Additionally, sugar alcohols like erythritol and xylitol are generally considered safe for ketosis and do not affect blood sugar or insulin levels.

In conclusion, while artificial sweeteners can be a helpful tool for managing sugar cravings on a keto diet, it is important to consume them in moderation and be mindful of their potential effects on ketosis and overall health.

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