Home » Can You Chew Gum While Intermittent Fasting?
Can You Chew Gum While Intermittent Fasting?
In fact, a few calories won’t do much, and it won’t increase a blood sugar or an insulin rush. However, we are not supposed to consume any calories while intermittent fasting. Furthermore, just chewing may cause some insulin release, and they’ve proved that simply looking at photographs of super-tasty food will cause some insulin response in your body expecting impending calories!
But if chewing gum helps you stick to your diet and lose weight, go ahead and do it, why not?!
The issue is, part of the allure of intermittent fasting is that most individuals can easily sustain hunger without feeling compelled to eat until they eat something, which triggers even more desire. I know that’s the case for me; I can go till 3 or 4 P.M without eating and still be active and energetic, but the time I put the food in my mouth, it wakes a hunger that I attempt to suppress with loads of veggies and low-calorie options. I believe eating anything with taste would be an appetite stimulant, thus I wouldn’t consider it a positive thing. But, as for 5-10 calories, I just refuse to think it has the negative implications that certain people want us to believe.
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Gum minimally affects insulin
Insulin is the hormone that transports sugar from your circulation to your cells so that it may be utilized as fuel.
Reduced insulin levels are brought on by fasting. This could be especially true if you go into ketosis, which is a metabolic condition when your body starts using fat for energy instead of carbs. Ketosis may result from longer fasts.
Many of the metabolic advantages of intermittent fasting are thought by some to be caused by ketosis. One research found that chewing sugar-free gum for 30 minutes while 12 persons were fasting had no impact on their insulin levels. (Source)
Gum may not truly break your fast, according to several research that indicate it doesn’t influence insulin or blood sugar levels. Another research with 59 pregnant diabetic women found that chewing gum after a meal had no effect on blood sugar levels. (Source)
But bear in mind that this could not apply if you’re chewing many sticks at once or choose gum flavors with a lot of added sugar.
So, can you chew gum while intermittent fasting?
Let’s take a look on the nutritional profile of chewing gum piece weighs around 3 grams and contains the following macronutrients:
Fat: 0 g | Protein: 0 g | Carbohydrate: 2.1 g (Of which sugar: 2 g)
Depending on the last micronutrients, so answer may be Yes, you can chew gum while intermittent fasting.
However, there are some factors to consider before proceeding:
First, it is essential to realize that while you fast, you are still consuming calories. Given that the majority of chewing gums which are including sugar and/or artificial sweeteners, may contribute some additional calories. Although these calories will not be sufficient to break your fast, if you are not attentive, they may mount up. If you want to optimize the advantages of intermittent fasting, you should thus limit your gum usage.
Secondly, research suggests that the act of chewing gum while on an intermittent fasting is not safe. Gum contains sugar, which if you’re fasting might rapidly cause weight gain and other problems. Given that many individuals don’t believe chewing gum has calories, this may come as a surprise. The best course of action during fasting is to stay away from any calorie-dense meals and beverages. This would apply to products like ice cream, candy, chips, and beverages with added sugar.
What other alternatives to chew gum while intermittent fasting?
Are you looking for different methods to add some flavor or freshness to your fasting window?
If you must eat or drink while fasting, I recommend you to choose a drink, keeping your body hydrated while intermittent fasting is one of the best things you can do.
Drinking reasonable quantities of extremely low- or zero-calorie drinks during a fasting window is unlikely to significantly disrupt your fast.
You have these following options:
– Lemon water: Lemon is a natural antioxidant and has little calories. It will slake your thirst and be excellent for your digestive system. Just be mindful not to squeeze the lemons too hard!
– Green tea: When consumed naturally, green tea provides a number of advantages. Studies have indicated that it helps lower cholesterol levels and control appetite.
– Black Coffee: It’s considered one of the most well-liked fasting beverage because it is fat-free and very low in calories, it won’t disrupt your fast…as long as it’s black coffee. All of your coffee add-ins, on the other hand, will cost you fat and calories—and ingesting fat and calories indicates you are no longer fasting.
– Cinnamon: By regulating your blood glucose levels, adding cinnamon to your black coffee or black tea may also assist to support fasting.
As you can see, there are several alternatives to chewing gum that you may choose from. All of these beverages on the above list are not only safe to consume, but they will also fill your tummy.
Can you chew gum while intermittent fasting?, in conclusion? In any case, eating gum while fasting may not be the greatest idea. Try to limit your consumption to one of the beverages mentioned above if you must eat anything during your fasting window. They won’t cause a spike in blood sugar. Instead, they will provide you with enough nutrition and hydration to keep you energetic until your next meal.
And If It is necessary to chew gum while fasting, at least this should be done in moderation during intermittent fasting. Consider sugar-free gum or gum sweetened with natural sweeteners such as xylitol or stevia if you are serious about intermittent fasting.
One gum contains approximately 2 grams of added sugar, so if not one gum will break your fast, surely more than one will, so how can your fast not be broken after eating more than one tablespoon of sugar!