Can You Chew Gum On Keto?

There are many reasons why people are jumping on the Keto bandwagon. Whatever your reasons may be, you know how important it is to stick to the diet in order for it to be beneficial. If you are a gum chewer, you may be wondering if you can still chew gum while you are on a Keto diet. 

Keto-friendly chewing gums are available for purchase, so you don’t have to punish yourself and quit your gum-smacking habit if you are on a Keto diet.  Learning which ingredients are safe and being diligent in reading labels will keep you on track. 

If you are a gum chewer who is trying to live your best life and stick to a Keto diet, continue reading this helpful guide on which gums are the best to chew and which ingredients are best to avoid. 

The Keto Diet – How it Works

The general idea of the Keto diet is to consume foods that are high in fat, with medium levels of protein and low carbohydrates to reduce the levels of glucose and insulin in your body. This combination will cause your metabolism to switch from burning carbs and will begin to burn fat and ketones. 

While some cells in your body still require glucose as an energy source, the human body can run quite efficiently with minimal amounts of glucose in it. 

Keto diets have been shown to reduce weight and improve many medical and neurological conditions such as: 

  • Alzheimer’s disease
  • Brain injuries 
  • Certain cancers
  • Diabetes
  • Epilepsy
  • Heart disease
  • Obesity
  • Parkinson’s disease

The list above does not include all of the conditions that benefit from a keto diet, but it gives you a good idea of how it may help you or someone you love. 

Chewing Gum While on a Keto Diet

As you probably know, when you are on a Keto diet, there is very little room for “cheating.” If you are cheating on your diet, the only one you are hurting is yourself. Having said that, if you are a gum chewer, you may be wondering if it is okay to chew gum while on Keto and, if so, which brands are safe.  

As briefly stated above, yes, you can chew gum while on a Keto diet; however, it is crucial to check the ingredients to be sure you will not negate all the hard work you have done to stick to your diet. 

Chewing gum can provide some health benefits as well as curb bad habits such as smoking or over-eating. However, chewing gum with the wrong ingredients can have a major effect on your diet and how your body processes things. 

Chewing Gum Ingredients to Avoid on a Keto Diet 

If you are on a Keto diet and wish to chew gum without derailing your progress, it is important to avoid the following ingredients. 

  • Any chemical or flavoring that is not natural
  • Anything with the word “corn”
  • Aspartame and other artificial sweeteners such as:
  • Acesulfame potassium
  • Erythritol
  • Saccharin
  • Sucralose
  • Dextrin
  • Dextrose
  • Maltitol
  • Maltodextrin
  • Polydextrose
  • Sugar

It has been found that around 85% of major chewing gum brands still use aspartame and sucralose in their ingredients. 

One of the most harmful ingredients on this list is aspartame. Aside from the negative effects it has on a Keto diet, it has also been linked to causing the following issues:

  • Diabetes
  • Heart disease 
  • Many types of cancer
  • Metabolic syndromes
  • Weight gain

Be mindful when looking at labels. Manufacturers can be misleading when advertising their products and listing ingredients. Many times something may be labeled as “Keto-friendly,” but actually is not.  

Keto Safe Gums

The following chewing gum brands are a safe and healthy way to curb your oral fixation while on the Keto diet: 

B-Fresh™  Chewing Gum

This gum is a great source of calcium and is made with ingredients that will keep the PH levels in your mouth where it needs to be, so your breath will stay fresh longer. 

Additional features include: 

  • All-natural ingredients
  • Contains vitamin B and calcium to aid in balancing the PH levels in your mouth
  • Made in the U.S.A.
  • No gluten or soy
  • Safe for diabetics

Peppersmith™ Chewing Gum

This gum is great for when you need to freshen your breath and clean your mouth, but you don’t have your toothbrush handy. Because this gum is made with natural menthol, it gives an extra boost of benefits that peppermint oil provides. 

Additional features include: 

  • Can aid in digestion
  • Comes with a 30-day money-back guarantee
  • Has antiviral and antimicrobial properties
  • Is a good source of xylitol
  • Made with two forms of peppermint lecithin and sunflower lecithin, which is healthier than soy

PÜR™ Chewing Gum

This Swiss-made product is a Keto-friendly way to get your chewing in without the guilt or worry that you may not be following your diet. It is also vegan and gluten-free and made with xylitol, so you don’t have to worry about harmful chemicals going into your system. 

Additional features include: 

  • Available in six delicious flavors
  • Curbs cravings for sweets
  • Free of soy and nuts
  • Helps prevent cavities 
  • Keeps your breath fresh
  • Non – GMO

Spry™ Chewing Gum 

Keep a bottle of Spry gum with you everywhere you go for a fresh and healthy alternative to candy and other sweet snacks that can derail your diet. Dentists have recommended this gum to help with cavity prevention. 

Additional features include: 

  • All ingredients are approved for the Keto diet
  • Comes in many all-natural flavors
  • Contains spearmint oil that has been linked to aiding many health conditions such as:
  • Digestion
  • Headaches
  • Nerve and muscle spasms
  • Respiratory issues

Xyloburst™ Cinnamon Chewing Gum

This cinnamon-flavored gum offers many health benefits, in addition to providing you with a clean, fresh-smelling mouth. Great for those on a Keto diet. 

Additional features include: 

  • Available in nine other flavors
  • Good source of calcium
  • Provides over one gram of xylitol in each piece
  • Recommended by dentists
  • Cinnamon oil has been linked to aiding with:
  • Brain function
  • Improved blood flow
  • Pain relief
  • Weight loss

Gums to Avoid When on a Keto Diet

Here are a few examples of chewing gums that you should avoid when on a Keto diet: 

Extra™ Chewing Gum

Extra may offer a way to freshen your breath, but it is not a Keto-friendly option due to the following ingredients: 

  • Aspartame
  • BHT (butylated hydroxytoluene) a preservative linked to causing certain cancers
  • Mannitol 
  • Sorbitol

Juicy Fruit™ Chewing Gum

While this chewing gum is sugar-free and tastes “oh-so-good,” it is not a safe option if you are on a Keto diet due to the following ingredients: 

  • Aspartame
  • BHT 
  • Maltitol
  • Mannitol 
  • Sorbitol

Orbit™ Chewing Gum

While it does have xylitol as an ingredient, other ingredients that are not Keto-friendly are: 

  • Aspartame
  • BHT 

Don’t Believe the Hype – Read the Labels

With so many choices available and so many claims being made by companies that their product is the best, healthiest, etcetera, you can become overwhelmed with making a decision as to which gum you want.  

It is important to read labels very carefully when on a Keto diet just because something says that it is “sugar-free” or “Keto-friendly” does not always mean that it is. 

Keep a list of ingredients that may sabotage you in your purse or wallet so when you go shopping, you can remind yourself of which items you need to avoid. 

Multiple Benefits Offered by Chewing Gum on Keto

When on a Keto diet, you can have fresh breath and reap the benefits of the natural ingredients used in these Keto-friendly gums. Learning which ingredients are bad for a Keto diet will make your life easier as you continue on your journey to better health.

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