Is it possible to chew gum on a diet. 6 pros and cons according to the doctor’s version

certified clinical geneticist, nutritionist, expert of UniProf Academy of Physicians

Is it okay to chew gum if you are on a diet? Does it cause a spike in insulin?

Why you should not chew gum on a diet

When following a diet, chewing gum should be treated with extra caution. It provokes the release of gastric juice. It is produced in response to the signal of the chewing process, only here is food that protects the gastric mucosa from acid, at this point there is no food.

The consequences of this can vary from not terrible to quite serious.

False sense of hunger

Gastric juice provokes hunger, which increases the risk of “snapping” on an extra meal or unhealthy food.

Overweight

Peppermint gum can lead to overweight gain, as this flavor increases cravings for sugar-containing foods.

In addition, after mint chewing gum you want to eat more hearty, calorie-dense foods. This is due to its cooling effect – it makes you want to eat something heartier, as if it were cold outside. Read more about how weather affects appetite in the article at the link.

Gastritis

If you try to substitute gum for regular food to trick your body, you run the risk of developing gastritis or worsening its symptoms (if already diagnosed).

In people with high stomach acidity, excessive use of gum or chewing on an empty stomach can provoke not only an exacerbation of gastritis, but also the occurrence of ulcers.

It is not safe to abuse gum on strict diets, such as drinking diets. When chewing is a constant mechanical irritation of the oral cavity and stomach, while the food there is practically not delayed. Therefore, the risk of damage to the mucous membranes increases many times. If the diet is therapeutic, then with chewing gum is better to delay until full recovery.

How many calories in gum

Gum practically does not contain carbohydrates (quick energy) – almost always it uses sugar substitutes, so the caloric content of one pad will be no more than 2 kcal. Also, sugar-free gum does not provoke the release of insulin. But provided that you are not allergic to sugar substitutes or other components (resins, esters, etc.).

In what cases you can chew gum on a diet

First, fruit gum helps to reduce cravings for sweets. Therefore, nutritionists recommend sometimes chewing gum after a meal. Mainly to relieve psychological tension and to get rid of the desire to eat dessert after the main meal.

Secondly, people with reduced stomach acidity not only can chew gum, but it is quite useful. To speed up the digestive process and stimulate the production of gastric juice, it is worth taking one plate after a meal.

Reduced acidity can only be diagnosed by a doctor with a special analysis.

Thirdly, moderate use of chewing gum helps to burn a little more calories during the day, but, of course, it will not be able to replace physical activity.