Although we can classify chewing gum as a sweet, it actually has some benefits for your teeth and your overall health. It has been established that chewing gum is a healthy habit. However, some people may experience adverse side effects.
If we know that this habit causes us problems, it is better that we limit its consumption. Otherwise, a gum or two between meals isn't a bad idea.
What are chewing gums?
Gum is a soft, rubbery substance that is designed to be chewed but not swallowed. Recipes can vary between brands, but all gums have the following basic ingredients:
- Rubber. This is the indigestible gummy base used to give chewing gum its chewy quality.
- Resin. This is usually added to strengthen the gum and hold it together.
- Fillings. Fillers, such as calcium carbonate or talc, are used to give the gums texture.
- Preservatives These are added to extend shelf life. The most popular option is an organic compound called butylated hydroxytoluene.
- softeners. These are used to retain moisture and prevent the gum from hardening. They may include waxes such as paraffin or vegetable oils.
- Sweeteners. Cane sugar, beet sugar, and corn syrup are popular sweeteners. Sugar-free gum uses sugar alcohols, such as xylitol, or artificial sweeteners such as aspartame.
- Flavors. Natural or synthetic flavorings are added to give the gum the desired flavor.
Most gum manufacturers keep their recipes secret. All ingredients used in the processing of chewing gum must be "food grade" and classified as fit for human consumption.
Advantages
From reducing bad breath to gently whitening your teeth, chewing gum is linked to improving your smile in many ways.
Reduces tooth decay
Believe it or not, chewing gum can help stop cavities. But the power to fight gum decay is largely based on the type you choose. It is recommended to always choose sugar-free varieties that contain xylitol. This sugar alcohol can make it difficult for some of the bacteria responsible for dental caries to work. It has been shown to inhibit the activity of Streptococcus mutans [a type of bacteria that decays teeth] by delaying their ability to attach to the tooth, thus stopping the process of promoting decay.
Also, chewing sugarless gum helps stimulate saliva production. Think of saliva as the mouth's best natural defense. Saliva not only removes food debris from teeth, but also neutralizes harmful plaque acids, which can cause cavities. One study found that chewing sugarless gum after meals is linked to the prevention of tooth decay.
Also, if we regularly chew sugarless gum with xylitol, we can change the type of bacteria in the oral microbiome, which means you will have less cavity-causing bacteria in your mouth. On the other hand, the stimulated saliva also produces a higher concentration of minerals to strengthen teeth and useful proteins that protect against enamel loss.
Reduces the craving to eat
Chewing gum won't magically help you lose a few pounds, but it can help control overeating. When we crave something sweet after a meal, we can help eliminate that craving by chewing gum instead of reaching for more food.
In fact, keeping your mouth busy with chewing gum can be a useful strategy to help you control midday or late-night snacking. One study found that the act of chewing affects the brain's reward circuitry to help prevent impulsive eating and thus potentially overwhelming appetite.
Still, if we overeat due to stress or an emotional connection to food, it's crucial to address these basic underlying issues, so that gum doesn't put a Band-Aid on the real problem. If gum helps us avoid overeating from time to time, then go for it. But if it becomes a constant, daily need, we must get to the heart of the matter and learn how to develop a healthier relationship with food.
Helps lose weight
The gum could be a useful tool for those trying to lose weight. This is because it is sweet and low in calories, giving it a sweet taste without negatively affecting the diet.
Some research also suggests that chewing gum might reduce appetite, which could prevent us from overeating. One small study found that chewing gum between meals decreased feelings of hunger and reduced intake of high-carbohydrate snacks in the afternoon. Results from another small study suggest that chewing gum while walking may help burn more calories.
However, the overall results are mixed. Some studies have reported that chewing gum does not affect appetite or energy intake throughout the day. Interestingly, there is also some evidence that chewing gum can increase metabolic rate.
less yellow teeth
Are we worried about yellow teeth? Although gum won't whiten teeth like an in-office whitening treatment, or even as much as an at-home kit, we may see fewer stains.
Due to increased saliva, soiled food is more easily cleaned from the mouth. Additionally, chewing sugarless gum reduces the adhesion of bacteria to the tooth surface, which also helps reduce staining.
Less stress
Another beneficial effect of gum is the act that chewing it can help relieve stress. In fact, one study found that chewing continuously for more than 10 minutes lowered levels of cortisol, the stress hormone, and effectively calmed the nerves.
A randomized controlled trial found that students who chewed gum for a period of 7 or 19 days had reduced depression, anxiety, and stress scores compared to those who did not. Gum chewers also achieved greater academic success.
Stimulates the brain
For some, chewing gum can increase alertness and concentration. In fact, it can reduce sleepiness. Researchers theorize that chewing increases brain activity, and specifically, the strong smell and/or taste of mint may awaken certain parts of your brain and stimulate your senses to keep you awake.
This gum boost can be especially helpful when your mind is hit with a midday slump at the office. In fact, chewing during the workday was linked to higher productivity and fewer cognitive problems for employees.
Reduces bad breath
Last but not least, chewing gum can get rid of horrible breath, also known as halitosis. Although bad breath can be the result of problems in your mouth, digestive system, sinus cavity, or respiratory system, it's often just a byproduct of bacteria in your oral microbiome.
These bacteria digest the very food you eat, and in addition to acids, they also produce waste in the form of volatile sulfur compounds, which lead to bad breath.
Be sure to ditch those sugar-containing breath mints, which can actually increase bad breath-causing bacteria over time. Instead, chew some sugarless gum with xylitol for 20 minutes after a meal. This will help remove food particles, neutralize acids, and inhibit the growth of stinky microbes.
Contraindications
I hate to burst your bubble, but despite the benefits we just told you about, the sticky stuff also has some shortcomings.
artificial sugar
Just because sugar-free gum contains few or zero calories doesn't mean it's healthy. In fact, chewing gum to avoid sweets can sabotage your health goals.
Since artificial sweeteners are so much sweeter than real sugar, they can affect your taste buds, raising your sweetness threshold, and can even make sweet cravings worse. Basically, chewing gum can be counterproductive and lead to less healthy eating.
That's why you should always read the ingredient list. Not all sugar free versions are the same. Some contain aspartame, which can be dangerous for people who have an inherited disorder called phenylketonuria, or sorbitol, which has been linked to digestive upset.
causes swelling
When we chew gum, you swallow more air, which can lead to abdominal pain, gas, and bloating. Also, artificial sweeteners like sorbitol and mannitol can cause bloating and/or diarrhea in people who are sensitive to them.
The polyols used to sweeten sugar-free gum have a laxative effect when consumed in large amounts. This means that chewing a lot of sugarless gum could cause digestive upset and diarrhea. Also, all sugar alcohols are FODMAPs, which can cause digestive problems for people with irritable bowel syndrome.
Joint problems
Excessive or aggressive chewing can also have side effects including headaches due to loss of cartilage in the temporomandibular joints, the jaw joints and muscles that allow you to open and close your mouth.
In fact, chewing gum is one of the most common ways to cause this condition, also called temporomandibular dysfunction. An easy way to avoid this is by making sure you don't make a daily habit of chewing gum, and by being gentle with your jaws when you put one in your mouth.
Headache
A research review suggests that regular chewing of gum can trigger headaches in people prone to migraine episodes and tension-type headaches.
More research is needed, but the researchers suggested that people who experience migraines might want to limit gum.