Do you feel like you’re “gumming up the works” of the keto diet? You’re not alone. Even with all of the hype surrounding the ketogenic lifestyle, there are plenty of conflicting opinions surrounding the diet’s benefits and “side effects.” In this article, we’ll take a closer look at some of the common misunderstandings surrounding the ketogenic diet, and discuss ways to ensure you’re getting the best out of your keto journey.
1. What is “Gumming Up” the Keto Diet?
Gumming up the Keto Diet is simply when your diet isn’t quite as effective as it once was, due to the presence of added sugar or certain ingredients that interfere with your ketone production. This can be a frustrating road block to those who have come to rely on the keto diet to support their weight loss goals. Here are a few possible reasons why your Keto Diet might be getting gummed up:
- Sugar: Consuming too much added sugar can spike blood glucose levels, causing your body to produce insulin which will inhibit the production of ketones.
- Carbohydrates: Eating an excess of carbohydrates, even if keto-friendly, can prevent your body from transitioning into ketosis.
- Protein: You need adequate amounts of protein to support muscle growth and sustenance, but too much protein can take your body out of ketosis.
Gumming up the keto diet isn’t the end of the world, it can be remedied with a few simple tweaks to your diet such as controlling your sugar and carbohydrate intake and monitoring your protein amounts. Taking the time to familiarize yourself with these elements, so that you understand what may be causing your gummed up keto diet, will help you understand how you can get back on track in no time.
2. Unravelling the Health Benefits of Chewing Gum
Chewing gum has many advantages for our health and well-being. Its powerful ingredients make it a simple yet potent tool to manage and improve our oral health while making our breath smell great. Here are some of its health benefits:
- Improves Oral Health: Chewing gum stimulates the salivary glands, which helps reduce the amount of bacteria in the mouth. This can reduce cavities and other dental problems, as the saliva helps remove food particles that contribute to tooth decay.
- Helps Fight Bad Breath: Chewing gum is one of the best ways to fight bad breath. The sugar-free varieties contain ingredients such as xylitol, a natural sweetener, which has antibacterial properties that help reduce the amount of odor-causing bacteria in the mouth.
- Boosts Mood: Chewing gum can help improve your mood and reduce stress. This can be especially helpful when you’re feeling anxious or overwhelmed. It can help focus your mind and provide a calming effect.
- Increases Energy: Chewing gum can give you a quick and easy burst of energy that can help you tackle your day. The sugar-free varieties contain caffeine, which can increase energy levels and help you stay alert.
- Reduces Stress: Chewing gum can help relieve stress and anxiety levels. Studies have shown that chewing gum can reduce cortisol, the hormone responsible for stress, in the body.
Chewing gum can provide numerous health benefits, from improving oral health to reducing stress. This simple and inexpensive habit can be a great way to manage your overall health and well-being.
3. What Types of Gum Can Be Consumed on the Keto Diet?
The keto diet has gained traction over the last few years, and for good reason: it has been found to be very effective at helping people reach their weight loss goals. But one of the biggest drawbacks to the keto diet is giving up some of your favorite snacks. However, there are still some gum options that are appropriate for the keto diet.
When it comes to gum, you’ll want to look for options that are sugar-free:
- Xylitol gum: Xylitol is a sugar alcohol that is commonly used in sugar-free gum. It has a sweetness that is comparable to sugar, but without the additional carbohydrates.
- Stevia gum: Stevia is a natural sweetener that is gaining popularity as an alternative to artificial sweeteners. Some types of sugar-free gum use stevia as a sweetener.
- Sorbitol gum: Sorbitol is another sugar alcohol that can be found in some sugar-free gums. It is a less-intense sweetener than xylitol, but still provides a sweet taste.
When selecting gum on the keto diet, it is important to remember that some gum is still off-limits. For example, gum with sugar or artificial sweeteners should be avoided as those ingredients can kick you out of ketosis.
4. Cutting Through the Sugar-Free Labelling Confusion
Accurately Understanding the Meaning of Sugar-Free Labels
Sugar-free labels can be confusing for the average person. Knowing what it actually means has become necessary to keep up to date with dietary information. Generally, labels that read “sugar-free” or “no added sugar” need to be interpreted closely. The first thing to understand is that “no added sugar” does not mean that the product is sugar-free, only that no more sugar has been added to the product.
It is wise to pay attention to the ingredients listed on the product’s packaging. This will make clear which sugars are contained in the item. Sugar by various names such as fructose, dextrose, sucrose, and corn sweetener can be added to food products. It is also important to pay attention to any natural sugars that are contained in items like fruits or dairy products. Knowing the sugar content is the best way to assess if the product is one that fits both taste preferences and dietary needs.
If you’ve taken anything away from this article about gumming up the Keto diet, it’s that there are no wrong answers when it comes to nutrition. Whether you decide to try out gums with sugar alcohols or your own homemade keto-friendly gum, the important thing is to approach your diet with enthusiasm and moderation and to trust your own body to know what works best for you.