For individuals following a ketogenic diet, finding suitable alternatives to everyday products can be a challenge. Chewing gum, often taken for granted, becomes a topic of consideration due to its potential sugar content and artificial additives. Fortunately, several brands offer keto-friendly options that align with the dietary requirements of a low-carb lifestyle. This article delves into the world of keto-compatible chewing gums, highlighting popular brands, their benefits, and alternative options for freshening breath and satisfying cravings while maintaining ketosis.
Why Choose Keto-Friendly Gum?
Keto-friendly gum is a convenient way to address keto breath, a common side effect of the ketogenic diet. Several companies produce high-quality chewing gum that won’t disrupt ketosis or cause inflammation. Moreover, some keto gums offer additional benefits, such as promoting oral health.
The Importance of Sugar-Free Gum on a Keto Diet
Traditional chewing gums are often loaded with sugar, which can quickly derail a ketogenic diet by spiking blood sugar levels and kicking you out of ketosis. Keto-friendly gums, on the other hand, utilize alternative sweeteners like xylitol, stevia, and other sugar alcohols that have a minimal impact on blood sugar.
Top Keto-Friendly Chewing Gum Brands
Several brands have risen to prominence for their commitment to producing chewing gum that aligns with the ketogenic lifestyle. Here are some of the most popular and trusted options:
1. PUR Gum
PUR chewing gum is a favorite for those seeking a clean, all-natural, and keto-friendly option. It boasts numerous product benefits, including being non-GMO, organic, vegan, sugar-free, aspartame-free, gluten-free, and soy-free. This makes it an excellent choice for individuals with various dietary restrictions and preferences.
Read also: Is Gum Keto-Friendly?
2. Epic Dental Gum
Epic Dental is another popular keto-friendly chewing gum, appreciated for being sugar-free, aspartame-free, gluten-free, all-natural, and low-carb. Sweetened with xylitol, it comes in seven different flavors, offering variety for consumers. Epic Dental's goal is to help rebuild teeth naturally using xylitol. Many people like using Epic Xylitol Gum to satisfy their sugar cravings because it’s one of the sweetest keto gum brands.
3. Zellie's Gum
Zellie's Gum is known for its long-lasting flavor and oral health benefits. It is GMO-free, dairy-free, gluten-free, vegan, and kosher. Zellie’s is specially crafted to help with oral health. The company guarantees that you’ll see a difference in your oral health within 30 days of consistent use.
4. Spry Gum
Spry Gum helps keep your breath smelling fresh and is also beneficial for your teeth. It features an essential dental defense system that aids in fighting off cavities. Made with 100% xylitol, it is also GMO-free, gluten-free, and all-natural. However, some dieters have noted a distinctive metallic smell with this gum. Spry Gum is a dental defense gum based out of South Africa, and one serving contains enough xylitol to combat and manage tooth decay.
5. XyliChew
As the name suggests, XyliChew uses xylitol for flavor and contains no artificial sweeteners. It is available in cinnamon, ice mint, and natural spearmint flavors.
6. Xyloburst
Xyloburst aims to improve dental health by cleaning your teeth. Like all keto gum, it’s sugar-free, aspartame-free, and naturally sweetened.
Read also: Easy Low-Carb Cheese Crackers
7. Peppersmith
Peppersmith is flavored with 100% plant-based xylitol, making it keto and vegan-friendly. The company prides itself on using plants free from harmful pesticides and chemicals.
8. Stevita
Stevia Dent was founded by Oscar Rogers because his grandchildren were overeating sugary gum, and he wanted a healthier alternative. He prioritized flavor, and stevia offers several health benefits.
Stevita's SUGAR-FREE GUM fulfills cravings with fewer calories & without harming your teeth. The gum is KID-APPROVED DELICIOUS and something the whole family can enjoy. ALL NATURAL - Our gum is gluten free, vegetarian, paleo & keto. SUSTAINABLY SOURCED - Stevita source 100% of our stevia from the plant's natural habitat in southwestern Brazil. TRUSTED NAME - Stevita introduced the world's first tabletop stevia in 1988 & has continued to sell this sustainable product for over 30 years. Ingredients: Chewing Gum Base, Maltitol, Sorbitol, Xylitol, Glycerine, Natural Flavors, Less than 2% of: Organic Stevia Extract, Gum Arabic, Citric Acid, Carnauba Wax, Tocopherol.
9. B-Fresh Gum
B-Fresh Gum is an all-natural breath freshener that comes in a bottle of 100 pieces. It contains added vitamin B12 for an extra boost while being vegan and keto-friendly.
10. The Humble Co.
The Humble Co. was founded by Dr. Noel Abdayem. The Humble Co. doesn’t use plastic to store its products which helps with ocean pollution.
Read also: Keto Calorie Counting: A Detailed Guide
Understanding Sweeteners in Keto Gum
The key to a keto-friendly gum lies in its sweetener. Here’s a closer look at some common sweeteners used in these gums:
Xylitol
Xylitol is a sugar alcohol that is commonly used in keto-friendly gums. It has a sweet taste but doesn't raise blood sugar levels as significantly as regular sugar. Additionally, xylitol has been shown to have dental benefits, such as reducing the risk of cavities.
Stevia
Stevia is a natural sweetener derived from the stevia plant. It has zero calories and does not impact blood sugar levels, making it a popular choice for keto products.
Other Sugar Alcohols
Other sugar alcohols like erythritol, sorbitol, and maltitol are sometimes used in keto gums. While they are generally considered keto-friendly, some individuals may experience digestive issues with certain sugar alcohols, particularly maltitol.
Potential Issues and Considerations
While keto-friendly gums are generally safe, there are a few potential issues to be aware of:
Individual Sensitivities
Some individuals may be sensitive to certain sweeteners or ingredients used in keto gums. It's essential to read the ingredient list carefully and choose a gum that aligns with your specific needs and sensitivities. For instance, some people notice that when they chew gum containing artificial flavors, they get severe headaches.
Digestive Issues
As mentioned earlier, some sugar alcohols can cause digestive issues like bloating, gas, or diarrhea in sensitive individuals. If you experience these symptoms after chewing gum, consider trying a different brand with a different sweetener.
Metallic Taste
Some users have reported experiencing a metallic taste with certain keto gums, particularly those containing xylitol. While this is not harmful, it can be unpleasant for some individuals.
Alternatives to Chewing Gum on a Keto Diet
If you're looking for alternatives to chewing gum while on a keto diet, here are a few options to consider:
Licorice Root
For thousands of years, civilizations used licorice root to treat multiple ailments like upset stomach, inflammation and respiratory problems. If you want to spice up your keto diet, eat some licorice root instead of gum.
Nuts
These nuts boost fat intake while giving you a tasty snack to chew on throughout the day.
Water
If you’re using keto gum to keep your breath smelling fresh, try drinking water. It might sound simple, but a dry mouth is a big reason behind bad breath.
Ginger
Ginger contains enzymes that break down bacteria in your mouth responsible for bad breath. Unfortunately, eating ginger isn’t pleasant.
Dried Meat (Beef Jerky)
Dried meat is a good chewing gum alternative since you can carry it with you anywhere and start snacking. However, when shopping for beef jerky, watch out for anything containing modified food starch, sugar or preservatives because it triggers inflammation and raises blood sugar levels. If you can’t find organic beef jerky, try making it yourself at home. All you need is beef and salt. Once you’ve cut your beef into strips, toss it in a bowl, and add salt.