I have a question I’m answering for you today—”Will chewing gum knock me out of ketosis?” Find out if it will in our discussion below!
In this article:
- Bad Breath While on the Keto Diet
- Does Consuming Chewing Gum Kick You Out of Ketosis?
- How Much Chewing Gum Should You Chew?
- Will Keto Breath Last Long?
- What Are the Other Natural Ways to Control Keto Breath?
Is Chewing Gum Good for Ketosis?
Bad Breath While on the Keto Diet
Before we answer the intriguing question of whether chewing gum can stop ketosis or not, let’s first discuss why many keto dieters chew gums in the first place, aside from being a fan of chewing gums. When on a keto diet, you might experience the meal plan’s not-so-good effects. Having bad breath, for example, is an embarrassing effect of the diet. You might experience this when you reach the full stage of ketosis. This is because of the increase in ketone levels, specifically acetone, which goes out of the body through your breath and urine.
Although this might be a little embarrassing socially, having bad breath is a good sign for ketosis. To get rid of the bad breath, chewing sugarless gum on keto or those from trusted brands that produce low-calorie gums might be best. Just make sure to check the label of the gum you are purchasing so you know the number of carbs in the product.
Does Consuming Chewing Gum Kick You Out of Ketosis?
The simple answer is no, but it’s important to choose chewing gum that doesn’t contain tons of carbs and sugars. You might need to consult your dietician as to which brands are suitable for your keto diet. A 1- or 2-g of carbs in a stick of sugar-free keto chewing gum will not hurt your diet in a day, but going for a couple of sticks daily might become a problem.
Each brand has a different set of ingredients, and most of the manufacturers include sugar alcohols and artificial sweeteners to enhance the taste of a piece of gum. Sugar alcohols are where the carbs come from, so choosing the right brands and products is crucial. You can opt for those made for diabetics and people who want to track their blood sugar levels. Doing this can help you enjoy chewing the gum, control bad breath, and let you stay in the ketosis stage.
How Much Chewing Gum Should You Chew?
Counting carbs from your chewing gum depend on how you follow your keto diet—the number of carbs, protein, and fat you take every day. If you’re only chewing one stick a day, it may not really affect your total daily carb intake. But if you consume one pack daily, you might need to monitor your carbs.
For example, if you are limiting yourself to 20 g of carbs a day and you consume 15 sticks of chewing gum with 2 g of carbs each, you get 30 g of total carbs and sugar alcohols, which gives you 15 g of carbs absorbed. That alone can almost reach your carb limit. It might be best to limit your gum consumption as well so you know you have full control over your carb intake.
Will Keto Breath Last Long?
Although your chances of having bad breath when on a keto diet are high, some keto dieters may not experience this at all. This does not mean they were not successful in reaching ketosis, though. Having bad breath can be troublesome, but this effect is only temporary, which is a good sign. When you’re starting the diet, you may notice there is a change in the smell of your breath within the first few days or weeks, but the smell becomes less intense when your body adjusts to the low-carb diet.
What Are the Other Natural Ways to Control Keto Breath?
Aside from chewing gum to get rid of keto breath, there are also other ways you can try:
1. Wait It Out
Although keto breath may go away on its own, there are cases where you cannot get rid of it despite trying the different ways to control it. Just be patient. Allow your body to adjust to the ketosis process and wait for it to subside. Your breath eventually improves after several weeks.
2. Eat Very Small Amounts of Protein
You may be eating a small amount of protein when on keto, but try eating less than what you are used to. When your body breaks this nutrient down, it releases ammonia, a byproduct of your metabolism that you release through exhalation and urination. This byproduct may create a strong odor on your breath. You can lower your protein intake a little bit and then increase your fat consumption a little bit, too, to get rid of bad breath.
3. Drink More Water
Drinking plenty of water when on a keto diet is important. To eliminate ketones from your body, you might want to drink plenty of water. Increase urination by staying hydrated throughout the day. Aside from that, water may also aid in your weight loss goals, so you’re hitting two birds with one stone.
4. Brush Your Teeth Frequently
Aside from the fact that the minty flavor of toothpaste can help you control bad breath, brushing and flossing the teeth can aid in getting rid of the tiny food pieces stuck in your teeth. These food pieces or cavities may also contribute to bad breath when it decomposes in your mouth as it stays longer there. Upon brushing, make sure you include your tongue and get a toothbrush with a tongue cleaner, so your whole mouth is completely clean for better dental health.
Consuming chewing gum on keto may require you to check labels, monitor your carb count, and consult professional help to keep track of your carb consumption. Chewing gums can, however, help you control keto breath, but you might need to chew them less frequently.
Are you suffering from keto breath? What chewing gum products can you recommend to control bad breath while staying on ketosis? Tell us in the comments section below!
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Disclaimer: Our educational content is not meant or intended for medical advice or treatment.