Sugar-free gum has become increasingly popular as more people look to reduce their sugar intake for health reasons. Brands like EXTRA market their sugar-free gums as a healthy alternative to regular, sugar-filled gum. But is chewing sugar-free gum actually good for you?
The pros of sugar-free gum
There are some potential benefits associated with chewing sugar-free gum:
- It can help strengthen teeth – Chewing sugar-free gum produces more saliva, which helps wash away food debris and neutralize acids produced by oral bacteria. This protects tooth enamel.
- It freshens breath – The increase in saliva production helps prevent dry mouth, which can cause bad breath.
- It can curb calorie intake – Chewing sugar-free gum can help satisfy a craving for a sweet snack. This may lead to reduced calorie consumption from other sugary foods.
- It may help manage weight – Some studies have found that chewing gum can increase satiety before meals, resulting in decreased food intake and supporting weight management.
- It may help control blood sugar – Sugar-free gum does not raise blood glucose levels. Chewing gum also stimulates insulin release, which may help maintain normal blood sugar levels.
So when it comes to oral health and controlling calorie intake, sugar-free gums like EXTRA can be a good choice compared to regular, sugar-sweetened gum.
The cons of sugar-free gum
However, there are some potential downsides to watch out for with frequent sugar-free gum chewing:
- Gastrointestinal issues – Sugar alcohols like sorbitol and xylitol used in place of sugar can cause bloating, gas, and diarrhea when consumed in large amounts.
- Tooth damage – While sugar-free gum stimulates saliva, some brands use harder gum bases. Aggressive chewing over time could lead to dental abrasions.
- Jaw problems – Chewing any gum excessively can contribute to issues like temporomandibular joint (TMJ) disorder and misalignment of teeth.
- Contains artificial sweeteners – Most sugar-free gums contain non-nutritive sweeteners like aspartame which may negatively impact gut bacteria.
- May increase cravings – The combination of sweet taste without calories could induce cravings for other sugary foods and drinks.
So moderation is key when it comes to chewing sugar-free gum. Consuming large amounts, especially sweetened with sugar alcohols, could lead to some adverse effects.
Ingredients in EXTRA sugar-free gum
When evaluating the health impacts of a specific sugar-free gum brand, it’s important to look at what’s actually in it. Here are the main ingredients in EXTRA sugar-free gum:
- Sorbitol – Sugar alcohol used as a sweetener and humectant.
- Gum base – Gives gum its chewy texture. Usually a blend of rubbers like polyvinyl acetate and synthetic resins.
- Aspartame – Artificial sweetener around 200 times sweeter than sugar.
- Natural flavors – Flavorings derived from plant or animal sources.
- Soy lecithin – An emulsifier added to improve texture.
- Glycerol – Added to help retain moisture and softness.
- Acesulfame potassium – Artificial sweetener around 200 times sweeter than sugar.
Overall, many of the ingredients in EXTRA gum are common in sugar-free chewing gums. The use of sorbitol and aspartame means GI distress or cravings could occur with excessive consumption. But when chewing EXTRA gum occasionally, these ingredients are unlikely to cause issues.
Benefits of chewing EXTRA sugar-free gum
Based on its ingredients and nutrition profile, here are some of the main benefits associated specifically with chewing EXTRA sugar-free gum:
- Promotes oral health – Chewing EXTRA gum stimulates saliva production to support tooth and gum health.
- Freshens breath – The sorbitol and extra saliva production from chewing helps freshen breath.
- Satisfies sweet cravings – Aspartame and acesulfame K provide a sweet flavor that curbs sugar cravings.
- Calorie-free – With only 5 calories per piece, EXTRA gum is essentially calorie-free and won’t impact blood sugar.
- Gluten-free and vegan – EXTRA gum contains no gluten ingredients and no animal-derived ingredients.
So when chewing responsibly, EXTRA can provide oral health benefits and help control cravings as part of a healthy lifestyle.
Potential risks of chewing EXTRA sugar-free gum
However, there are also some potential risks to consider with frequent EXTRA gum chewing:
- Gastrointestinal effects – Sorbitol is known to cause bloating, gas, and diarrhea when consumed in excess.
- Tooth wear – Aggressive chewing of harder gum bases could eventually cause dental abrasions over time.
- Jaw problems – Constant chewing can contribute to TMJ disorder and misaligned teeth.
- Artificial sweeteners – Aspartame and acesulfame K may alter gut bacteria with heavy consumption.
- Increased cravings – Artificially sweet taste may lead to sugar and carb cravings.
To minimize risks, EXTRA gum should be consumed in moderation as part of a balanced diet. Very frequent or excessive chewing should be avoided.
Extra sugar-free gum nutrition facts
Here are the nutrition facts for a typical piece of EXTRA sugar-free gum:
| Nutrient | Amount |
|---|---|
| Calories | 5 |
| Total Fat | 0 g |
| Sodium | 5 mg |
| Total Carbohydrate | 2 g |
| Dietary Fiber | 0 g |
| Sugars | 0 g |
| Sugar Alcohol | 1 g |
| Protein | 0 g |
As you can see, EXTRA sugar-free gum is very low in calories, carbs, and sugar. The 1 gram of sugar alcohol comes from the sorbitol. So while not completely zero calories, each piece is low enough to be considered calorie-free.
Who should avoid or limit EXTRA sugar-free gum?
While EXTRA sugar-free gum can be enjoyed in moderation by most healthy adults and children over 4 years old, some individuals may want to avoid or limit intake:
- People with IBS or other GI disorders – Sorbitol and artificial sweeteners may exacerbate symptoms.
- Those with TMJ or jaw pain – Chewing gum could further contribute to these issues.
- People with phenylketonuria (PKU) – Aspartame contains phenylalanine which they cannot metabolize.
- Pregnant women – Artificial sweeteners are recommended only in moderation as a precaution.
- Young children – Gum chewing before ages 4-5 could increase choking risk.
Anyone experiencing negative gastrointestinal effects or other symptoms after chewing EXTRA gum should discontinue use.
Is EXTRA better than regular gum?
Compared to regular sugary gum, EXTRA sugar-free gum does have some advantages:
- Sugar-free – Does not impact blood glucose levels or contain empty calories.
- Less damaging to teeth – With no sugar, EXTRA gum does not provide fuel for bacteria to produce acids that demineralize enamel.
- Contains beneficial sugar alcohol xylitol – Xylitol can help prevent cavities and strengthen enamel.
- Has more dental health benefits – Increased saliva production and plaque pH from chewing supports better oral health.
However, any gum chewed excessively can contribute to dental problems like TMJ. So EXTRA sugar-free gum is better for oral health than regular gum, but should still be consumed in moderation.
Conclusion
Overall, EXTRA sugar-free gum can offer some benefits as part of a healthy diet and oral hygiene routine. The sugar-free formula provides a calorie-free way to freshen breath and satisfy sweet cravings. It also helps promote better dental health by increasing saliva flow.
However, as with any gum, excessive chewing may cause issues like GI distress or jaw pain. Those sensitive to sugar alcohols or artificial sweeteners may also want to moderate intake or avoid EXTRA gum. Moderation is key, but for most people, chewing EXTRA sugar-free gum occasionally can provide oral health advantages over regular sugary gum.
