Chewing gum has long been a popular habit, with people chewing gum for various reasons like freshening breath, satisfying oral cravings, managing stress or aiding in concentration. While regular, sugary gum can damage teeth, sugar-free varieties provide an appealing option for those who want to enjoy chewing without negative health effects. But is chewing sugar-free gum actually good for you? There are pros and cons to consider.
Pros of Chewing Sugar-Free Gum
It can freshen breath
One of the main reasons people chew gum, sugar-free or otherwise, is to freshen their breath. Most varieties of sugar-free gum contain odor-masking ingredients like mint, cinnamon, fruit flavors or xylitol, a sugar alcohol with antibacterial properties. The act of chewing also produces more saliva, which helps neutralize bad-smelling compounds. For these reasons, chewing a piece of sugar-free gum is an easy way to combat bad breath.
It can prevent cavities
Sugar is notoriously bad for tooth health, as it interacts with oral bacteria to produce plaque and erode enamel. By not containing sugar, sugar-free gum eliminates this threat. In fact, chewing sugar-free gum can actively prevent cavities by reducing plaque acids and strengthening teeth. Many sugar-free gums also contain minerals like calcium, phosphate and fluoride that promote remineralization. Xylitol in particular inhibits the growth of cavity-causing bacteria. With proper dental hygiene, chewing sugar-free gum helps protect tooth health.
It may boost mental performance
Some studies suggest chewing gum may provide mild stimulation for improved cognitive functioning. The act of chewing appears to increase blood flow to the brain. There is also evidence it may improve attention, memory and reaction times. One theory is that chewing-induced arousal or the mere act of repetitive chewing provides just enough environmental distraction to occupy the mind, allowing it to focus better on demanding mental tasks. More research is needed, but chewing sugar-free gum could provide a simple brain boost.
It may aid in weight loss/control
By curbing appetite and reducing cravings for sweet foods, some research indicates sugar-free gum may support weight management. Chewing gum seems to stimulate satiety hormones like cholecystokinin while suppressing ghrelin, the hormone that triggers hunger. While not a weight loss solution on its own, studies show chewing gum may increase feelings of fullness and cause people to consume fewer calories. This may help with weight loss or maintenance.
It may help manage diabetes
For those living with diabetes, chewing sugar-free gum could provide another tool for managing blood sugar. Because xylitol does not raise blood sugar or insulin levels like regular sugar, it is safe for those with diabetes. Some research even indicates xylitol can slow sugar absorption rates and reduce inflammatory markers in diabetics. Along with a healthy diet and active lifestyle, sugar-free gum with xylitol could help diabetics control blood sugar after meals.
It may soothe stress
The physical act of chewing has been shown to reduce levels of the stress hormone cortisol. By providing a distraction, sugar-free gum may decrease tension and anxiety in stressful situations. There is also evidence it improves mood and decreases depression. Chewing gum may even lessen sensations of pain, likely by occupying the brain. While a minor impact, chewing sugar-free gum offers a simple stress-relief tactic.
It may aid post-surgery recovery
After certain surgeries, chewing gum is sometimes recommended during initial recovery stages. The motion can help re-train and strengthen facial and throat muscles. Sugar-free gum increases saliva flow which keeps the mouth moist and rinses away debris in surgical areas. This helps prevent pain and infection while speeding healing. With doctor approval, chewing sugar-free gum post-surgery can support the recovery process.
Cons of Chewing Sugar-Free Gum
It can cause gastrointestinal issues
While sugar alcohols like xylitol and sorbitol are lower in calories and do not spike blood sugar, too much can lead to bloating, gas, and diarrhea. Some sugar-free gums contain these alternative sweeteners in high amounts, creating a laxative effect if chewed excessively. Those sensitive to sugar alcohols may experience abdominal discomfort from chewing too much sugar-free gum.
It can contribute to tooth decay
While sugar-free gum reduces cavities compared to regular gum, overuse can still damage teeth. Constant chewing forces sugar-free gum against teeth, allowing food particles and plaque to build up. And though sugar-free, gum base contains acids that erode enamel over time. Heavy chewing also leads to jaw problems like temporomandibular joint dysfunction. Moderation is key for avoiding dental issues.
It can irritate mouth sores
The abrasive action of chewing any gum can aggravate mouth ulcers, lesions or sores. Even though sugar-free gum avoids sugar’s stinging effects, the pressure applied to sensitive areas in the mouth while chewing can make mouth problems worse. Those with recurring mouth sores should minimize or avoid chewing gum.
It may cause dependency
While not chemically addictive, chewing gum can become a habit hard to break. People may excessively chew gum to satisfy an oral fixation or craving. Sugar-free gum offers a lower-calorie substitute but overuse reflects an unhealthy attachment. Relying on gum for appetite or stress management should be cautioned. Moderating gum chewing prevents excess.
It often contains questionable ingredients
Read the label on most sugar-free gums and you’ll find a lengthy list of hard-to-pronounce chemicals and artificial sweeteners you may want to avoid. Sugar alcohols, preservatives, artificial flavors and colors – even nicotine in some – are concerning. While gum base is FDA-approved as safe, the multitude of additives is questionable. All-natural gum options are best.
It can be expensive
From a financial perspective, chewing gum adds up. Buying packs of sugar-free gum at a couple dollars each can become pricy, especially if you’re chewing multiple pieces per day. The costs are higher than many other snacks. For regular gum chewers, these ongoing expenses for what is essentially an unnutritious habit should be considered.
Conclusion
When chewed in moderation, sugar-free gum offers dental, mental and physical health benefits with minimal risks or downsides. Its ability to freshen breath, prevent cavities, curb appetite and reduce stress makes sugar-free gum an attractive habit, as long as intake is controlled. But excessive or constant chewing can negatively impact teeth, digestive health and finances. Overall, sugar-free gum can be a healthy choice if used wisely. As with most things, moderation is key. Consider limiting sugar-free gum chewing to just a few pieces per day, ideally after eating or drinking. This allows you to reap its benefits without the potential harms of overuse. For maximum oral health, be sure to brush and floss thoroughly as well. As an occasional snack, sugar-free gum can be a healthy addition to your diet. But used improperly, its risks outweigh any rewards. With discipline and restraint, sugar-free gum can be a harmless way to boost dental hygiene and possibly even mental performance. Just be mindful of forming an unhealthy dependency or overdoing its use. For most people, enjoying sugar-free gum in moderation is A-OK.
| Pros | Cons |
|---|---|
| Freshens breath | Can cause GI issues |
| Prevents cavities | Can contribute to tooth decay |
| May boost mental performance | Can irritate mouth sores |
| May aid weight loss/control | May cause dependency |
| May help manage diabetes | Often contains questionable ingredients |
| May soothe stress | Can be expensive |
| May aid post-surgery recovery |