Chewing Gum While Dieting: Make The Right Choice

Chewing gum has been around since ancient times, but the question of whether it is good or bad for you remains a topic of debate. While gum can be a helpful tool for those trying to lose weight, as it is sweet and low in calories, and may reduce your appetite, it can also cause bloating, gas, and jaw pain if chewed excessively. Furthermore, some types of gum contain controversial ingredients such as Butylated Hydroxytoluene (BHT), an additive banned in some countries, and Titanium Dioxide, a potentially carcinogenic substance. Sugar-containing gum can also increase the risk of tooth decay, although chewing it occasionally does not pose major health risks if good oral hygiene is maintained. Sugar-free gum, on the other hand, can be beneficial for oral health as it increases saliva production, reducing plaque buildup and the risk of cavities. It is important to note that chewing gum should not replace a proper oral hygiene routine of brushing and flossing twice a day.

Characteristics of gum to choose with a diet:

Sugar-free gum can prevent tooth decay

Sugar-free gum can be a helpful tool for those trying to lose weight, as it is sweet and low in calories, satisfying a sweet tooth without negatively affecting your diet. However, this is not the only benefit of sugar-free gum. Sugar-free gum can also help to prevent tooth decay.

Sugar-free gum stimulates the salivary flow rate by 10-12 times that of the unstimulated rate. This increased saliva flow helps to dilute and neutralize plaque acids produced by bacteria on the teeth. Over time, these acids can damage tooth enamel, potentially causing cavities. Sugar-free gum can therefore help to protect your teeth and gums between meals.

Sugar-free gum is sweetened by non-cavity-causing sweeteners such as aspartame, sorbitol, xylitol, or mannitol. The bacteria in your mouth cannot use xylitol to grow, unlike other sugars. Xylitol has been shown to slow the growth of bacteria that cause cavities. Sugar-free gum brands that use xylitol include PUR gum, Trident, B-Fresh, and Spry gum.

Sugar-free gum has also been shown to reduce plaque acid, strengthen teeth, and reduce tooth decay. Sugar-free gum can therefore be a helpful addition to a regular home oral care routine of twice-daily brushing with fluoridated toothpaste and daily cleaning between the teeth.

However, it is important to note that chewing gum too much can cause problems such as jaw pain, headaches, and tooth decay. Sugar-free gum can also cause digestive symptoms in people with IBS, so it is important to check the ingredient list and consult a dentist or dietitian if you are unsure.

Gum with sugar can erode tooth enamel

Tooth enamel is the protective outer layer of your teeth. It is the hardest substance in your body and is designed to protect your teeth from the effects of chewing, biting, crunching, and grinding. However, enamel can be eroded by acid, and when it is, it becomes weaker and more susceptible to decay. This can lead to a range of dental problems, including cavities, tooth sensitivity, and even tooth loss.

Sugar-containing chewing gums typically contain monosaccharides (e.g., glucose, fructose, galactose) or disaccharides (e.g., sucrose, maltose, lactose). These sugars provide food for the bacteria in your mouth, which can cause them to reproduce and create more acid. This acid can then eat away at your tooth enamel, causing it to weaken and become more vulnerable to decay.

To maintain healthy teeth and gums, it is important to limit your consumption of sugary foods and drinks, including chewing gum with sugar. Instead, opt for sugar-free gum, which is sweetened with polyols such as xylitol, sorbitol, mannitol, or maltitol. These alternative sweeteners provide a sweet taste without providing a suitable substrate for oral bacteria to use as an energy source. Sugar-free gum has been shown to increase saliva flow, which helps clean teeth and reduce plaque and acid buildup, thereby reducing the risk of tooth decay.

While chewing gum with sugar occasionally may not pose major health risks, especially if you have good oral hygiene habits, it is important to be mindful of the potential for tooth enamel erosion and cavities. Maintaining a healthy and well-balanced diet, including nutrient-rich foods such as dairy products, leafy greens, nuts, and fish, can also help support strong and healthy teeth and gums.

Gum sweetened with xylitol is good for teeth

When choosing a gum to suit your diet, it is important to consider the effects of its ingredients on your health. Sugar-free gum is a great option for those watching their weight, as it is low in calories and can help reduce your appetite. However, gum with sugar can promote cavity formation and should be avoided.

Xylitol is a natural sugar alcohol found in small amounts in fruits and vegetables, and it is also manufactured. It is a common sweetener in sugar-free gum, and it is good for oral health. Xylitol has a chemical structure that prevents bacteria from using it as fuel, unlike regular sugar. This structure also slows the growth of bacteria that cause cavities, or dental caries, and reduces the number of cariogenic (MS) and periodontopathic (Helicobacter pylori) bacteria.

Xylitol also neutralizes acid production by starving harmful bacteria, helping to prevent enamel erosion. It further helps to remineralize the teeth, supporting the reversal of damage from bacteria, and can alleviate tooth sensitivity. Xylitol is an anti-inflammatory agent that may kill certain bacteria, including those that form plaque on the gums and teeth. It also reduces plaque buildup by disrupting the energy production processes of mutans streptococci (MS), leading to cell death.

Xylitol gum is a great option for those watching their weight and their oral health. It is important to note that while it is well-tolerated by the human body, excessive consumption can induce diarrhea.

Gum can help reduce appetite and cravings

Chewing gum is more than just a habit to keep your mouth busy. It can be a helpful tool for those trying to lose weight or control their appetite.

Chewing gum can help reduce appetite and cravings, which can prevent you from overeating or snacking on high-calorie, fattening treats. Research has shown that chewing gum can help reduce daily calorie intake by 40 calories, and reduce snack cravings. This can add up to losing 10 pounds in a year. Chewing gum can also help satisfy your sweet tooth without the negative consequences of consuming a high-calorie dessert.

Sugar-free gum is best for reducing appetite and cravings, as it is usually less than 5 calories per piece, compared to 10 calories for regular gum. Sugar-free gum is also better for your teeth, as the bacteria in your mouth cannot use xylitol, a common sugar substitute in sugar-free gum, to grow and create acid that eats away at your teeth.

However, it is important not to go overboard with chewing gum, as it can lead to swallowing air, which causes bloating. Additionally, sugar-free gum contains sorbitol, a sugar alcohol that can act as a laxative if consumed in excess.

Overall, chewing gum can be a helpful tool for reducing appetite and cravings, but it should be used in moderation and as part of a larger strategy for weight loss or appetite control.

Gum can cause bloating and jaw pain

While gum can be a helpful tool for those trying to lose weight, as it satisfies a sweet tooth with minimal calories, it can also cause bloating and jaw pain.

Bloating

Bloating can be caused by swallowing air, which is more likely to happen when you chew gum. This is known as aerophagia. Sugar-free gum can be particularly problematic, as it is often sweetened with sugar alcohols like xylitol, sorbitol, and erythritol, which can contribute to gas in the body.

Jaw Pain

Jaw pain can be caused by several factors, including teeth grinding, gum disease, toothache, and temporomandibular joint dysfunction (TMJ). The pain may be mild or severe and can affect your quality of life. It is important to consult a dental specialist or physician to determine the cause and receive proper treatment.

To avoid bloating and jaw pain, it is advisable to limit gum chewing and opt for sugar-free gum with xylitol, which is better for your teeth than sugar-based gum.

Frequently asked questions