There has been a lot of buzz lately on if extra chewing gum is keto friendly. It’s one of the biggest problems people face on their ketogenic diet: how to deal with their cravings for sweets, carbohydrates and carbs? Wherever you turn people tell you to eat nuts, crunch on celery or carrots and forget about your unquenchable thirst for chewing gums. But is extra gum allowed on keto?
Yes you can have extra gum but it will be considered as dirty keto. However it’s not right to say that extra bubble gum is fully keto friendly because it’s not. But sugar free gums with low carb ratio can be a good fit for keto genic diet.
Is your gum keto friendly? Unless you read the labels on your food, it’s hard to tell if something is keto friendly. The ketogenic diet is a very tricky diet to follow. Therefore, everything you put in your mouth needs to be analyzed to make sure that it fits into your keto meal plan.
When it comes to chewing gum, are there any keto friendly gum alternatives or is extra gum keto-friendly? You’re in luck if you’re looking for information about extra sugar free gum. There are plenty of secret ingredients that manufacturers hide so that the consumer doesn’t get discouraged by the nutrition facts. But we reviewed everything and come up with best answer to solve they mystery of having a chew gum or or not on Keto.
It’s important to understand what keto-friendly means
The concept of “keto-friendly” is not a simple one. It’s important to understand what keto-friendly means in the context of different foods. Keto-friendly doesn’t mean “keto approved” or even “healthy.” It just means that the food in question contains fewer net carbs than other, more carbohydrate-heavy foods.
A single stick of Extra gum contains six calories and two grams of net carbs. This is a negligible amount of carbohydrates and shouldn’t raise any red flags for people on a mainstream keto diet, which typically allows 50 or fewer grams per day.
Extra gum is low in carbs, but it’s sweetened with aspartame, which is a no-no on the keto diet. Artificial sweeteners are not allowed because they may impair the body’s ability to regulate blood sugar, leading to untimely spikes and dips.
In order to be keto-friendly, a product has to have 5g of carbohydrates or less
The Keto diet is a high fat, low carb diet. In order to be keto-friendly, a product has to have 5g of carbohydrates or less. Extra Gum is not Keto friendly because it has 6g of carbohydrates per serving.
Sugar is one of the main ingredients in gum that’s not keto-friendly. Most chewing gums contain between 2 – 3 grams of sugar per piece, which can make it difficult to find a good option if you’re on keto. But there are some brands out there that are low in carbs and sugar-free.
If you love chewing gum but don’t want the extra calories from sugary varieties, then Extra Sugar free Gum is just what you need! It’s sweetened with xylitol for a long lasting taste that won’t raise your blood sugar levels like other sweeteners do!
Extra sugar free gum is keto friendly
Each stick of original flavor Extra sugar free gum contains the following ingredients: sorbitol, gum base, mannitol, maltitol syrup, hydrogenated starch hydrolysate, natural and artificial flavors; less than 2% of: glycerol, aspartame-acesulfame, acesulfame k, soy lecithin, color added, sucralose.
Sugar free gum is typically sweetened with sugar alcohols, which are low calorie, low carb alternatives to sugar. Xylitol, sorbitol and mannitol are three of the most common sugar alcohols.
Though sugar alcohols don’t raise blood sugar like sugar does, they can still be problematic on a keto diet because they may contain too many carbs to be considered keto friendly.
For example, one piece of Extra chewing gum contains 2 grams of net carbs, which is too much for some people and puts it right on the border of what could possibly fit into a very low carb diet. But still with 2 grams garbs we can say extra sugar free gum is keto friendly but not for all keto people.
How Much Aspartame Does Extra Gum Have in It?
Extra Gum contains aspartame, which is an artificial sweetener. The amount in each package varies, but it’s usually about 7 grams per serving. However, the manufacturer claims that there is no aspartame in their sugar-free mint flavors: Polar Ice, Cool Watermelon, and Peppermint Breeze.
While aspartame is not a carb, its presence in your gum may be enough to knock you out of ketosis, so it’s best to find another brand.
Aspartame is a sweetener that’s 200 times sweeter than sugar, but has very few calories. It’s commonly found in diet drinks and low-carb foods.
Why Is Sugar Alcohol Keto Friendly?
Since sugar alcohols, such as xylitol and sorbitol, are low in carbohydrates and have a minimal effect on blood sugar and insulin levels, they are considered keto-friendly.
It’s important to note that while they do provide less calories than sugar, sugar alcohols still contain calories, albeit fewer than sugar. So if you are counting your calories, you should take this into consideration.
The idea of sugar alcohols being a keto-friendly sweetener is not a black and white topic. Sugar alcohols can be included in a ketogenic diet, but they must be counted as carbs.
What are Sugar Alcohols?
Sugar alcohols are a type of natural, low-calorie sweeteners used in foods and beverages. They’re found naturally in plants and fruits, but they can also be produced synthetically.
You’ll find sugar alcohols on the ingredients list under names like sorbitol, xylitol, maltitol, mannitol, and erythritol. They have names similar to sugar because they do have some sweetness to them.
But not all sugar alcohols are created equal – some raise blood sugar more than others, which is why it’s important to read labels carefully if you’re trying to avoid carbs or added sugar.
Here’s what you need to know about sugar alcohols and how they affect your body:
What Makes Sugar Alcohol Unique?
It’s Not Sugar or an Alcohol. Sugar alcohols are neither sugars nor alcoholic beverages. They get their name from their chemical structures which are composed of both a sugar (carbohydrate) component and an alcohol component. The “alcohol” part gives them their sweetness.
Is extra gum keto-friendly?
Extra gum is not suitable for those following the keto diet.
For the most part, sugarless gum is considered “keto friendly.” However, some brands of sugarless gum contain artificial sweeteners that aren’t suitable for those on the keto diet.
According to the nutritional label on the pack of extra gum, a piece of extra gum has 5 calories, 1g of carbohydrates, 1g of sugar alcohols, and no fat.
However, if you are following a keto diet that consists of less than 50g of net carbs per day, then you should consider the quantity of sugar alcohols in your diet.
The first step to calculate net carbs is to subtract dietary fiber from total carbohydrates.
So if you eat a piece of extra gum which has 1g of carbs and 0g of dietary fiber, then your net carbs intake will be 1g.
But that is not the final answer yet.
You must also subtract the grams of sugar alcohols in each gram as well. Since there are 4 calories per gram in sugar alcohols, so each gram of sugar alcohols need to be divided by 2 and then subtracted from total net carbs. (1/2)*4 = 2).
Therefore, if you eat one piece of Extra Gum which has 1g of sugar alcohols (1/2) * 4 = 2), then the final answer for your net carb intake is 0.
Choosing Low-Carb Gum
Sugar-free gum can be a great way to satisfy your sweet tooth without eating sugar. If you’re on a low-carb diet, though, choosing the right kind of gum may be more complicated.
The first thing to consider with sugar-free gum is the sweetener used in place of sugar. Some sugar-free gums contain sugar alcohols like sorbitol, maltitol and mannitol — which are often labeled as “net carbs” on labels. But these ingredients can still raise blood glucose levels and contribute to weight gain, according to Harvard Health Publications.
But don’t worry there are some benefits also available. According to the American Diabetes Association, chewing sugar-free gum can have dental benefits in that it can increase saliva production, which neutralizes acids and helps prevent tooth decay. But some common chewing gums contain high levels of carbohydrates that could be a problem for people on low-carb diets — such as the ketogenic diet.
In addition to sugar, gum base and flavorings, your favorite gum may contain corn syrup or other sweeteners like maltitol or sorbitol. Since carb content varies by brand, it’s important to check the nutrition facts label before buying gum in bulk.
The first thing to look at is the ingredients. If you are following a keto diet and want to know whether a piece of gum is keto-friendly or not, you need to look at the ingredients. Most gum has artificial sweeteners in it, and most keto experts agree that artificial sweeteners are not “keto-friendly.”
How much sugar and carbs does Extra gum have?
Extra gum has less than 1 gram of sugar and 2 to 3 grams of net carbs per piece. Net carbs are the total carbohydrates minus the sugar alcohols. Extra gum comes in a wide range of flavors, including Peppermint, Spearmint, Polar Ice, Watermelon, Strawberry, Bubble Gum, and many more.
Some of the gums has 0 gram of sugar too. In some Extra gums has a very small amount of carbs per serving. One piece (3.5 grams) of Extra gum has 1.7 calories, 0 grams of fat, 0 grams of carbs and 0 grams of fiber. Each piece contains 0.5 grams of sugar alcohol called xylitol, which contributes 2 calories and 0.5 grams of carbs to the total count.
It also contains a small amount of aspartame, a controversial artificial sweetener.
Is Extra gum vegan?
Extra gum is not vegan. It contains glycerol and stearic acid, fats derived from animal fat, which are also used in the production of soap and candles.
But For the most part, Extra gum is considered vegan. But there are a few flavors that contain ingredients derived from animals, and therefore aren’t suitable for vegans.
The following varieties of Extra gum are not vegan:
Extra Dessert Delights Mint Chocolate Chip (contains beeswax)
Extra Dessert Delights Strawberry Shortcake (contains beeswax)
Classic Bubble (contains beeswax)
All other varieties of Extra gum are considered vegan — including all the flavors of their mini bottles, which are labeled “sugar-free” but don’t actually contain any sugar
There are certain flavors of Extra gum that are perfect for following a ketogenic diet
Extra Sugar Free Gum
Bubblemint
Classic Bubblegum
Peppermint
Spearmint
Dessert Delights Smores
Dessert Delights Tiramisu
Dessert Delights Key Lime Pie
These four flavors have no carbs, but they also have only one gram of sugar alcohol (Xylitol) which has minimal impact on blood glucose levels.
Finally sugar free Extra gum with low carb is a healthy choice in moderation if you’re following the keto diet
In summary, the answer to whether or not extra gum is keto friendly largely depends on how you choose to consume it. Gum contains no sugar and a reasonable amount of carbohydrate, so chewing gum is a great way to stay on course while craving something sweet. Just be sure to look out for hidden sources of sugar in your gum, such as sugar substitutes or artificial flavoring.