Bump Up Your Carb Intake
Slightly increasing your carbohydrate intake can also eliminate keto breath. If you want to remain in a state of ketosis, only increase your daily amount of carbohydrates by a small amount.
Lets say youre eating 15 grams of carbohydrates per day. Try increasing your intake to 20 g per day to see if your bad breath improves. Then, use a ketone breath analyzer to measure your ketone level. Monitoring your ketone level is key to knowing whether youre still in ketosis after increasing your carbs.
How Can I Get Rid Of Keto Breath
Some people like to chew gum to get rid of keto breath, but luckily, there are a number of things that you can do to improve bad breath associated with keto.
You can wait it out for your body to adjust to ketosis, but in the meantime, stay hydrated, eat moderate amounts of protein, consume electrolytes and probiotics, and practice intermittent fasting. Be sure to avoid sugar, and consume chlorophyll foods.
Xylichew Is Vegan And Gmo
Serving Size: 1 piece | 5 Calories | 0g Fat | 1g Total Carbs | 1g Xylitol | 0g Net Carbs
Xylichew Gum is a vegan, soy-free option when you need something sweet and want to freshen your breath. Its all-natural and contains no artificial sweeteners or sugars. With delicious flavors like ice mint, fruit, peppermint, cinnamon, spearmint, and more, theres a little something for everyone!
About the writer:
Jenna has a Bachelor’s Degree from Lycoming College and her Master’s from Penn State, holding 4 years of writing experience between a variety of publications and HipKeto.
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What Flavours Are Available In Keto Gums
Sugar-free gum is usually available in limited flavors. Almost all the brands have these natural flavors but if youre looking for something more exotic, check out Wrigleys Extra which comes with a variety of unique flavors like Strawberry Mint, Ice Mint, Pomegranate Raspberry, Pomegranate Mint, Natural Menthol, Natural Spearmint Flavor, Mango Breeze, Fresh Fruit, Raspberry Rush, etc.
What To Look For In Chewing Gum On Keto
For finding the right kindsof chewing gum on keto, theres a few things youll want to always look for. One is the presence of certain types of sugar alcohols, and the other is the absence of bad alternative sweeteners. Let me quickly explain what I mean.
Sugar alcohols are generally keto-friendly because they have properties that are not digestible by the enzymes in our saliva and stomach, meaning that while they may be high in carbs, the carbs they bring in dont actually affect our blood glucose levels or state of ketosis.
Thats why its a general rule of thumb to subtract sugar alcohols when youre calculating your net carbs.
However not all sugar alcohols are created equal, and not all sugar alternatives are keto-friendly.
Some sugar free brands of chewing gum can still have things like maltitol, dextrose, and maltodextrin, which are all bad for the keto diet while still being low in carbs, mostly because of the spikes they cause in blood glucose levels.
When evaluating if a gum is sugar friendly, the two most popular types of sugar alcohols to look out for are xylitol and aspartame. Generally xylitol fares a lot better than aspartame because it is more naturally occurring in fruits such as figs, raisins, and jackfruit, but both are okay for the keto diet.
Its a little harder to find in most gum and mint products as sugar alcohols are more popular, but if you come across it stevia is absolutely fine for keto.
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Sugar Alcohol Isn’t Carb
Unlike artificial sweeteners such as aspartame, sugar alcohols aren’t calorie-free. A type of carbohydrate, sugar alcohols taste sweet like sugar, but the body only absorbs about half, reducing the number of calories and carbs your body gets. This also lowers the effect it has on blood sugar. In terms of numbers, your body absorbs only 1 of the 2 grams of carbs from your stick of sugar-free gum.
Be careful how much you chew, however. Too much sugar alcohol has a laxative effect that may cause abdominal pain and diarrhea.
What Kinds Of Foods Can You Consume On The Keto Diet Plan And How Much Protein Should You Have Daily
The keto diet plan is a high-fat, moderate-protein, as well as really low-carbohydrate diet regimen. It is a terrific way to slim down and also can aid handle your diabetic issues.
One of the primary benefits of the ketogenic diet is that it gets rid of all carbs from your food, so you will not need to count calories on this diet regimen.
The ketogenic diet has actually been hailed as a much more reliable way of reducing weight than other much more traditional diets due to the fact that it forces the body to make use of fat as opposed to glucose from carbohydrates as its main power source.
On top of that, it can be made use of to deal with conditions such as epilepsy and also diabetic issues more effectively than various other diet plans because it does not cause an adjustment in blood sugar level degrees.
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Extra Sugar Free Gum Is Keto Friendly
Each stick of original flavor Extra sugar free gum contains the following ingredients: sorbitol, gum base, mannitol, maltitol syrup, hydrogenated starch hydrolysate, natural and artificial flavors less than 2% of: glycerol, aspartame-acesulfame, acesulfame k, soy lecithin, color added, sucralose.
Sugar free gum is typically sweetened with sugar alcohols, which are low calorie, low carb alternatives to sugar. Xylitol, sorbitol and mannitol are three of the most common sugar alcohols.
Though sugar alcohols dont raise blood sugar like sugar does, they can still be problematic on a keto diet because they may contain too many carbs to be considered keto friendly.
For example, one piece of Extra chewing gum contains 2 grams of net carbs, which is too much for some people and puts it right on the border of what could possibly fit into a very low carb diet. But still with 2 grams garbs we can say extra sugar free gum is keto friendly but not for all keto people.
Xyloburst Cinnamon Flavor Is A Fan Favorite Among Many Keto Dieters
Serving Size: 1 piece | 2.4 Calories | 0g Fat | 1g Total Carbs | 1g Xylitol | 0g Net Carbs
Xyloburst gum is aspartame-free, non-GMO, and gluten-free. The cinnamon flavor of Xyloburst is particularly popular for keto dieters. Its very effective at alleviating dry mouth and helps to curb carb cravings.
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What Causes Keto Breath
Keto breath is what people often call the fruity smell that accompanies going into ketosis. You may also notice the same smell coming from your urine. What you can smell is acetone, a type of ketone body. In many ways, this odor is good news because it shows your diet is working, and your body is busy burning all that unwanted fat.
On the downside, that fruity-smelling breath can be a little unpleasant. Thats especially true if you work in a public-facing job, or your nearest and dearest isnt also following a keto diet other people tend to notice keto breath more than you will. Keto breath may also make your food taste a little off. It wont taste bad, but you may notice the difference.
So, why do you get keto breath? Good question!
When you reduce your carb intake to less than 50 grams per day, and preferably between 20-30 grams, your body starts using fat for fuel instead of glucose. Unfortunately, your brain cannot use fat for energy and converts fat into ketones, an energy source it can use.
Turning fat into ketones is a labor-intensive process. It takes a lot of fat to make relatively few ketones. This enhances calorie burning and leads to faster weight loss. In addition, in ketosis, your body gets very good at burning fat. Its like your fat-burning thermostat gets turned up to the max.
Best Keto Chewing Gum
When I started eating a low-carb diet, I noticed my breath smelled metallic after a few days. With a quick Google search, I found that this was completely normal, but it was still annoying.
So if youre struggling with keto breath or want something to chew on doing the day, here are healthy options.
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What Does The Science Say
According to the American Cancer Society, aspartame is broken down into phenylalanine, aspartic acid, and methanol, which is toxic in high amounts, especially in people with rare genetic disorders .
A 2017 study that involved nearly 407,000 people found that aspartame was linked to an increased risk of heart disease and an enhanced body mass index .
One study even found that aspartame is a multi-potential carcinogenic compound whose carcinogenic effects are evident even at a daily dose of 20 mg/kg bw, much less than the current ADI for humans in Europe and in the United States .
This means that aspartame may increase your risk of cancer even if you eat lower amounts than whats considered a normal intake. Other studies have linked aspartame to the following cancers: liver, lung, brain, prostate, breast and central system cancers .
Other research shows that the possible dangers of aspartame dont stop with cancer. For example, one study found that aspartame alters your gut microbiome and can lead to glucose intolerance even in healthy people who dont have diabetes .
Another study found that aspartame was linked to metabolic syndrome, weight gain, heart disease, and diabetes because of the metabolic disorders it appears to cause .
There is even evidence to indicate that aspartame can affect your brain health. A 2014 animal study linked chronic aspartame intake to a distortion of neuronal function and an increase in brain cell death among some regions of the brain .
The Problem With Sugar
If youre one of those people who only chew sugar-free gum once in a blue moon , then you probably have nothing to worry about.
Most health experts will tell you that the regular kind of gum or the gum that contains sugar is what you really need to look out for because it causes cavities and it affects your blood sugar levels. But even if youre only an occasional chewer, why not invest in a chewing gum that doesnt contain harmful ingredients?
For example, heres a breakdown of the ingredients in a typical sugar-free gum: natural and artificial flavors, glycerol, mannitol, sorbitol, xylitol, gum base, acesulfame K, aspartame, BHT, sucralose and lecithin.
Sounds pretty innocent, right? Afterall, theres no high fructose corn syrup or apparent refined sugar. But if you look closely at these ingredients, some of them should be avoided for overall health purpose such as aspartame, BHT, and sucralose .
Additionally, many sugar alcohols that are used in sugar-free gum can have a laxative effect or cause gastrointestinal upset. Chewing a lot of it can interfere with nutrient absorption, which might make you feel tired all the time.
Aspartame is probably the most undesirable ingredient, and probably the most dangerous one, and thats why we made a list of gums that dont contain this ingredient .
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Why Xylitol Sweetener For Keto Chewing Gum
Xylitol is a naturally-occurring sugar alcohol found in fruits, vegetables, and even tree bark. Even though sugar alcohols are technically carbohydrates, xylitol does not raise blood sugar or insulin levels and thereby doesnt contribute to net carbs.
Because of its antibacterial properties, and because it doesnt convert to mouth acids as sugar does, its often used in chewing gum, oral care, and mints.
In addition to the keto-friendly properties of xylitol, this sweetener offers other benefits, too. While its known to starve the harmful bacteria in your mouth, it also feeds the friendly bacteria in your gut. It may increase collagen production and reduce your risk of osteoporosis, too.
Hip Tip: Concerned about total carbs? Try chewing 1 piece of gum or tearing a stick in half!
Sweeteners To Avoid In Chewing Gum
Many sugar-free chewing gums contain artificial sweeteners and chemicals that can impact ketosis and cause other digestive issues.
When looking for suitable keto safe sugar-free chewing gum you want to avoid certain types of sugar replacements that elicit an insulin spike. Its the crash after one of these spikes that leads to cravings and makes it harder to stay on any diet.
There are many sugar-free alternatives that can cause an insulin spike and you want to avoid them. They include :
- Maltitol A sugar alcohol that can cause bloating, gas, diarrhoea and spike insulin levels
- Maltodextrin Higher on the GI list than even table sugar and can cause insulin spikes kicking you out of ketosis
All these have a high glycaemic index with some even higher than normal table sugar! You can view a table here with a list of all common sugar alternatives and their respective GI value.
One thing to be aware of is how much you consume. Most pieces of chewing gum are small, so even if they did contain bad ingredients they wont cause too many issues.
However, if youre like me and have quite a few pieces throughout the day then you need to be wary of these bad sugar replacements. Youve probably seen the warning on the packets about excessive consumption may cause laxative effects. Its these ingredients that elicit that reaction!
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What Are The Principles Behind The Ketogenic Diet Sugar Free Gum On Keto Diet
The Ketogenic Diet is a diet regimen that is high in fat as well as low in carbs. The essential to keto dieting is that the body after that goes into a state called ketosis.
The suggestion behind the Ketogenic Diet plan is that by restricting carbohydrates, you can force your body to utilize fat for gas as opposed to sugar. This would certainly lead you to slim down and have even more power.
Why Chew Gum In The First Place
Chewing sugar-free gum, even when not on a keto diet can be great for:
- Dealing with bad breath especially that keto breath
- Overcoming cravings not just for food but other cravings like cigarettes
- Managing hunger less snacking
- Prevent tooth decay & strengthen teeth by increasing the flow of saliva and reducing plaque acid as well as remove food particles
All sounds pretty good and on a keto diet using gum to deal with keto breath can be a godsend! However, not all sugar-free chewing gum is suitable for the keto diet.
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Can You Put A Stop To Keto Breath
This breath is a side effect of a low-carb diet and ketosis. In addition, theres no proper way to prevent this smell. So what should I do? The only solution to this problem is to eat less protein and add more carbs to your daily diet.
This is one of the safest methods to keep your mouth and breath fresh and healthy.
If you are on a keto diet and observe keto breath or bad breath by coincidence, start taking more carbs in order to get rid of ketosis to eradicate bad breath. For example, if you are eating 100 grams of carbohydrates in a day then increase the amount to 200 grams. In this way, you can effectively prevent keto breath without any struggle.
However, the ketogenic diet is a famous, useful, and easy method to lose weight. Most importantly, it is necessary for your health and keeps you active and fresh. If you strictly follow the ketogenic process, this high fat and low carbs diet will move up blood ketone levels.
Under this process, your body experiences many biological changes such as a decrease in insulin levels and fat collapse. In this process, your liver begins making maximum numbers of ketones to provide power for your mind. In my opinion, it is really hard to know that you are in the ketosis process or not. But if you search on the internet, then you can easily crack whether you are in ketosis or not.
The Science Behind The Ketogenic Diet Regimen
In this area, the goal is to clarify the science behind ketosis and also just how it can be valuable in weight administration.
Ketosis is a metabolic state where your body goes through a change from relying on sugar to fat for gas. Ketosis helps the body change its metabolism, assisting to break down bigger particles of fat into smaller devices to be shed as energy. This procedure is referred to as lipolysis.. Sugar Free Gum on Keto Diet
In ketosis, your body utilizes fat as its main energy source, so sugar isnt required. Some studies have shown this metabolic state to have many positive effects on fat burning, including reducing the conversion of excess calories into fats. Sugar Free Gum on Keto Diet
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Is Maple Syrup Keto
Conventional maple syrup does not align with a ketogenic lifestyle, as it contains a whopping 14 grams of sugar in just one tablespoon! Most other syrup substitutes contain fake flavors, high fructose corn syrups, or preservatives that either bump up the carb count or taste terrible. Luckily, its easy to make a low carb syrup that tastes just like the real thing without the sugar spike.
Can You Chew Gum On Keto
Many people choose to chew gum on keto to keep their breath smelling fresh and to reduce sugar cravings, but will it knock you out of ketosis?
With sugar-free, gluten-free, and aspartame-free options, it can be difficult to figure out which gum is keto-friendly.
Lets talk about keto-friendly gum options and healthy, all-natural ways to freshen your breath when youre on the keto diet.
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