Can chewing gum help you lose weight? To understand what effects a food product can have, it is important, first of all, to understand its nutritional composition.
NUTRITIONAL COMPOSITION OF CHEWING GUM
When we want to lose weight, many diets and behaviors emerge as a quick or effective solution that allows us to reach our goal. Especially in the virtual world, we can easily find the suggestion that chewing gum can lose weight. But what does the scientific evidence tell us?
If we consult the food label of any chewing gum package, we can find in its list of sweetening, flavoring, emulsifying or coloring ingredients and even gum base (obtained from petroleum derivatives, but whose composition is unknown, as the manufacturers acquired the right not to mention it in detail on the label).
About sugar, it may or may not be present, which ultimately determines its caloric value. Chewing gum with sugar may have between 7kcal and 21kcal. On the other hand, sugarless gum can provide between 2kcal and 5kcal. This value is essentially due to additives with an energy value such as sorbitol, mannitol, maltitol, lactitol, xylitol, or isomalt sweeteners.
Thus, even if they are not ingested (and even without sugar), chewing gum has a caloric value that is dependent not only on its composition but also on the size of the unit.
About its composition, it also turns out to be a food product with very little nutritional value.
POSSIBLE EFFECTS OF CHEWING GUM ON THE BODY
In addition to the possible caloric value, the consumption of chewing gum may also have some gastrointestinal effects.
When consulting the food label of sugar-free chewing gum, we find the reference that “Excessive consumption may have laxative effects”, mandatory whenever a food product contains polyols.
In addition to the laxative effects, when consumed in large quantities, these sweeteners can cause flatulence, colic, nausea, or vomiting. Recent studies also indicate that excessive consumption can have a long-term negative effect on intestinal microbiota.
The impact of chewing gum on our health has been studied since 1972. Already at that time, it was concluded that the action of chewing gum is not limited to the oral cavity, but ends up interfering with the digestive process.
When chewing a lozenge, there is a stimulation of saliva production and an increase in swallowing, which seems to lead to an increase in gastric volume and secretion (which is maintained even after throwing away the lozenge). Even so, these alterations do not change the pH of the stomach, possibly due to the ingestion of saliva during mastication.
CAN CHEWING GUM HELP YOU LOSE WEIGHT?
One of the hypotheses that supports the use of chewing gum for weight loss suggests that there is an increase in caloric expenditure associated with chewing.
One study found that chewing gum after eating increased food-induced thermogenesis (ie, an increase in energy expended in the digestion process).
However, this improvement was not found to be more effective than the benefits gained from eating more slowly.
Another study calculated the energy expenditure of 7 non-obese individuals with stable weight while “chewing” sugar-free chewing gum and compared this value with their resting energy expenditure. It was observed that, when using the tablet, caloric expenditure increased by an average of 11 kcal per hour (which returned to baseline as soon as the tablet was discarded).
Based on these results, a weight loss of 5 kg per year associated with chewing gum was estimated. However, this weight loss would only be possible if that individual chewed a tablet all day and did not modify any other component associated with energy expenditure during 1 year (such as physical exercise or even body composition).
Thus, it seems unlikely that the increase in caloric expenditure associated with the chewing gum process results in effective weight loss.
Chewing gum to suppress appetite
Moreover, there’s a suggestion that chewing gum might aid in weight loss by suppressing the appetite, especially for sweet foods, consequently leading to a reduction in caloric intake. This hypothesis is grounded in the idea that the act of chewing itself could diminish appetite and food consumption by influencing hormonal responses associated with satiety.
Nevertheless, the scientific evidence linking the consumption of chewing gum and appetite presents conflicting findings. Some studies propose that chewing gum may indeed suppress appetite, potentially decreasing snack consumption. On the other hand, other studies have concluded that there are no discernible differences in appetite, eating patterns, or overall food intake.
These inconsistent results may be attributed to varying conditions and research methodologies. It’s noteworthy that the majority of studies establishing a connection between chewing gum and diminished appetite were conducted under controlled research conditions. When these studies ventured beyond the laboratory, reflecting the everyday lives of individuals, no disparities were observed in appetite based on whether or not chewing gum was consumed.
Additionally, it’s important to address the methodology alongside the study framework. In instances where a reduction in energy intake was noted, participants chewed gum at least three times a day. However, if the consumption was limited to once a day, there was no discernable impact on caloric intake.
These discrepant results may be related to the different conditions and research methodologies. It is important to note that most of the studies that have established an association between chewing gum and reduced appetite have been carried out under controlled research conditions. When the studies were carried out outside the laboratory, framed in the daily life of the individuals, no differences were observed between the consumption or not of chewing gum in appetite.
Another aspect to be mentioned, in addition to the framework of the study, is its methodology. When a reduction in energy intake was observed, chewing gum was chewed at least 3 times a day. However, if consumption is only 1 time per day, there is no effect on caloric intake.
Chewing gum to reduce stress
Finally, another hypothesis argues that the consumption of chewing gum has been associated with a reduction in stress levels, which may consequently reduce episodes of food intake associated with periods of greater agitation or psychological exhaustion. However, scientific evidence shows contradictory results, both associating chewing gum consumption with reduced anxiety and stress and referring that there is no association.