Can Chewing Gum Instead Of Snacking Really Help You Lose Weight?

by | Mar 27, 2017 | Weight Loss

By Elizabeth Bacharach, photography by pixabay

Experts weigh in the pros and cons of popping gum instead of chips.

When the midday munchies strike, the battle between a bag of pretzels and a stick of gum begins. And if you want to lose weight, you probably opt for the gum, relegating the pretzels to the snacking corner of shame.

But will keeping your mouth busy with something that has little-to-no kilojoules really help you shed pounds?

It depends. First off, chewing gum can be very helpful when used as a behavioural tool, says registered dietician, Susan Bowerman, director of worldwide nutrition, education, and training at Herbalife.

READ MORE: Will Chewing Gum Stop You From Binge-Eating

For example, if you’re a stress eater, reaching for gum instead of pretzels when you’re on deadline can calm your nerves without the extra kilojoules. Bowerman says that the simple act of chewing is calming for some people.

Similarly, if you crave something sweet after finishing a meal, popping gum rather than spooning dessert can cut your kilojoule count. Plus, she says, the post-meal gum will start to act as a “signal” over time that you don’t need to eat anymore.

But while the idea of swapping a snack or dessert for a piece of sugar-free gum sounds easy enough, artificially sweetened gum might actually lead to consuming more kilojoules later in the day, says registered dietician, Lisa DeFazio. The artificial sweeteners in the gum, such as aspartame, taste sweet to your taste buds, so your body starts preparing for an intake of carbohydrates and kilojoules. But because the gum has no kilojoules, nothing ends up going into your stomach and you’re left craving sugar, she says.  On the other hand, chewing gum with actual sugar and more kilojoules raises your blood sugar a bit and might lead to less cravings later, DeFazio says. But chewing on a block of Bubblicious Bubble Gum with roughly six grams of sugar per serving is not a great idea for your waistline (or your teeth), so chew at your own risk.

READ MORE: Follow These Steps To Change Your Gut Bacteria And Lose Weight

Another con: Chewing artificially-sweetened gum can upset your gastrointestinal track, leading to bloating, gas, and diarrhoea. While these symptoms don’t directly affect weight loss, they can definitely make it harder to reach your goal weight by making you feel uncomfortable and sick.

So before choosing gum the next time you’re faced with a midday snacking dilemma, ask yourself whether you’re actually hungry, just bored, or stressed.

If you’re hungry, then you shouldn’t turn to gum. Instead, DeFazio recommends reaching for a balanced snack, such as an apple and peanut butter or carrots and hummus. Both of these combinations include ample protein and fibre to keep you full and are crunchy to satisfy that need to chew.

See some of the craziest diets people have tried to lose weight: 

If you’re bored or stressed, well, it looks like the choice is yours. Bowerman says chewing gum can help calm your nerves and keep you from stress-eating extra kilojoules. But if you find that sugar-free gum leaves you wanting more sugar or upsets your stomach, try drinking seltzer with a splash of juice to satisfy your sweet tooth instead, says Defazio. When you’re tempted to stress eat, take a break by going for a walk or closing your eyes for a moment and listening to music.

Can’t stop snacking? Here’s how to ditch your mindless snacking habit, plus 9 homemade protein bars that will stop your snacking for good. 

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