Can I chew 5 gum on keto?

The short answer is yes, you can chew gum on keto. But only as long as it's sugar-free gum. Regular gum is full of sugar, which is a big no-no on keto.

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Can you chew gum on keto? The short answer is yes, you can chew gum on keto. But only as long as it’s sugar-free gum. Regular gum is full of sugar, which is a big no-no on keto. In this post, I’ll answer some of the most frequently asked questions about chewing gum on keto, along with a list of the best keto-friendly gum brands along with their net carbs count. This post should cover any misconceptions and questions you had about gum on the keto diet.

Let’s get right into it!

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Do carbs in gum count on keto?

Yes! Regular chewing gum contains around 3g of carbs per piece. That might not sound like a lot, but it can quickly add up if you’re chewing multiple pieces a day. However, sugar-free gum generally contains less than 1-2g of carbs per piece, so it’s a much better option if you’re trying to stay within your daily carb limit.

Is chewing gum bad for you?

This is a bit of a controversial topic. Some people argue that chewing gum can lead to jaw pain and headaches, while others say it’s perfectly safe. The truth is, having just a couple of pieces of gum per day probably won’t cause any harm, and can even have some health benefits (like fresher breath, getting rid of keto breath reducing dry mouth by releasing saliva and increased focus). But if you find yourself chewing gum all day long, it might be a good idea to cut back. Excessive gum chewing can lead to unwanted side effects such as wear on your tooth enamel, increase risk of tooth decay, digestive troubles and other health problems.

Does gum break a fast?

If you’re someone who likes to fast intermittently, you might be wondering if chewing gum will break your fast. The answer is no, as long as it’s sugar-free gum. Sugar-free gum generally contains very few calories and they have minimal effect on insulin levels. So feel free to chew away!

What is Xylitol?

Xylitol is a sugar alcohol that’s often used as a sweetener in sugar-free gum. It’s found naturally in some fruits and vegetables but is also produced commercially from corn cobs or birch wood which is why it’s often referred to as birch xylitol.

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Since it has a very similar taste to sugar, with 40% fewer calories along with fewer carbs, it’s a popular choice for sugar-free products and excellent on a low-carb diet.

Best Keto Gum Brands

Here are my choices for the best keto gums that you can buy. All of these gums are sweetened with xylitol and contain different flavours which are all a good option for keto dieters. So keep on reading to find your new favourite sugarless gum.

PUR Gum

One of my favourite sugar-free gum brands is PUR Gum. Their gum is sweetened with xylitol and comes in 8 different flavours – Bubblegum, Chocolate Mint, Cinnamon, Coolmint, Peppermint, Pomegranate Mint, Spearmint, and Wintergreen. So no matter what your flavour preference is, there’s sure to be a PUR gum that you’ll love.

Nutrition Facts:

Per serving (2 pieces)

Calories: 5

Fat: 0 g

Total Carbs: 2 g

Xylitol: 2 g

Protein: 0 g

Trident Gum

If you’re wondering ‘is Trident gum keto friendly?’ then the answer would be YES! Trident Gum is perhaps one of the most popular gum brands out there. And luckily, they have a sugar-free option that’s perfect for keto. Their gum is also sweetened with natural sweeteners xylitol and comes in 7 flavours. It’s office and travel-friendly, so it’s perfect for on-the-go gum chewers.

Nutrition Facts:

Per serving (1 stick)

Calories: 5

Fat: 0 g

Total Carbs: 1 g

Xylitol: 1 g

Protein: 0 g

Spry Xylitol Gum

If you find yourself suffering from bad breath, Spry Xylitol Gum is an excellent choice (especially on keto). Although they have around 5 different flavours, I’ve found that the peppermint flavour is the best. It gives a cool, refreshing feeling that lasts for hours. And it’s also great for your teeth – xylitol has been shown to reduce plaque and help prevent cavities!

Nutrition Facts:

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Per serving (1 piece)

Calories: 2.2

Fat: 0 g

Total Carbs: 0.9 g

Xylitol: 0.9 g

Protein: 0 g

Xylichew Gum

This citrus-flavoured gum is a medley of sweet, tangy, and refreshing – all the fruity flavours you love, but without the sugar. Each pack contains around 240 pieces, so it’s perfect for long-term use. Along with being sugar-free, it is also gluten-free, GMO-free, Aspartame free, and Kosher, making it the perfect gum substitute for keto.

Nutrition Facts:

Per serving (1 piece)

Calories: 0

Fat: 0 g

Total Carbs: 1 g

Xylitol: 1 g

Protein: 0 g

Epic Xylitol Gum

Epic Xylitol Gum is a great choice if you’re looking for something that’s both sugar-free and all-natural. It contains 45% more xylitol than other brands, giving it an incredible long-lasting flavour. They also come in 8 different flavours which means there’s sure to be one that you’ll love. I personally like the cinnamon, fresh fruit, wintergreen, and natural spearmint flavours the best.

Nutrition Facts:

Per serving (1 piece)

Calories: 2.4

Fat: 0 g

Total Carbs: 1.06 g

Xylitol: 1.06 g

Protein: 0 g

Does Chewing Gum Affect Blood Sugar Levels?

In healthy individuals, chewing gum (especially sugar-free gum) will not lead to an insulin spike. This was proved in a study done on fasted, healthy, non-obese men.

Conclusion

I hope this article has helped you to decide if chewing gum is right for you on keto. Although it’s not essential, it can be a great way to fight cravings and keep your breath smelling fresh. With so many sugar-free options available, it’s easy to find the best keto-friendly gums that you’ll love. So go ahead and give it a try and never worry about your breath having an unpleasant smell ever again! Which best gums for the ketogenic diet will you be trying? Let me know in the comments below!

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