This post answers the question: “Does sugar free gum break a fast?”
A very popular question among fasters is: does sugar free gum break a fast? Conflicting information around the web makes the answer to this question difficult to decipher.
In this post, we will cover how sugar free gum is processed in the body, what causes us to “break a fast” and if you should be using sugar free gum in your fasting routine.
The Science Behind Sugar Free Gum and Fasting
Before we dive into the answer, you must understand the science of how “breaking a fast” works.
Intermittent fasting is classified as significantly reducing or abstaining from calorie intake during certain hours or days. This act triggers a metabolic state known as ketosis.
During a state ketosis while fasting, the body shifts from using glucose (sugar/carbs) as its primary fuel source, to burning fat. This can lead to not only weight loss, but also a myriad of other health benefits for the body, mind and soul.
Read more about the benefits of intermittent fasting HERE.
If your blood sugar spikes during your time of fasting (and state of ketosis), ultimately, your fast is is then “broken”.
A Closer Look at Sugar Free Gum
When answering the question if sugar-free gum breaks a fast or not, it is crucial to know the exact ingredients in the brand of gum in question.
Typically, “sugar-free” gum is still sweetened with sugar alcohols like xylitol, sorbitol, or mannitol instead of regular sugar. These sugar alcohols DO have fewer calories compared to traditional sugar, however, it does not mean they are will not spike your blood sugar and break your fast.
Just because something says “sugar-free”, doesn’t mean it is “carb-free”. According to Healthline, sugar alcohols are carbohydrates and most of them do have the ability to raise blood sugar.
The minimal amount of calories in sugar free gum is unlikely to completely negate all of your fasting efforts. However, the impact on insulin levels of sugar alcohols in some brands of gum have a potential to trigger an insulin response— therefore, breaking your fast.
Q: Does sugar free gum break a fast?
A: It depends on the gum
For those practicing intermittent fasting with a focus on controlling blood sugar levels and minimizing their insulin response, the answer is- It depends on the ingredients of the gum.
Unfortunately, the answer to “does sugar free gum break a fast?” is not as simple as a yes or no.
With the primary goal of intermittent fasting being to reduce or completely eliminate blood sugar and insulin spikes, it depends greatly on what is being used to sweeten the gum.
Incorporating Sugar Free Gum into Your Fasting Plan
For those looking to incorporate sugar-free gum into your fasting routine, there are a few mindful tips that can ensure that it does not hinder your fasting goals.
1.) Look at the ingredients
Closely analyze what sweeteners and/or sugar alcohols, additives and preservatives are present in the gum (there are A LOT).
SAFE INGREDIENTS
- Xylitol: one study found that xylitol was actually effective in suppressing hyperglycemia (high blood sugar) and improving glucose tolerance and insulin secretion. It also has been found to decrease the amount of harmful bacteria in the mouth by 75%!
- Stevia
UNSAFE INGREDIENTS
- Aspartame: linked to Alzheimer’s, birth defects, cancer, weight gain, and brain tumors.
Acesulfame K: a known carcinogen linked to kidneys and liver issues, mood and eyesight problems, headaches and nausea.
- BHT (Butylated Hydroxytoluene): preservative linked to hyperactivity in kids, organ damage and possible carcinogen.
- “Natural Flavors”: which can contain up to 200 unregulated ingredients in itself.
- Red Dye No.3 & Green Dye No.3: linked to behavioral problems in children
Other sweeteners and sugar alcohols (sorbitol, maltilol, mannitol, etc) either have more risk for unwanted side effects such as GI upset, or they negatively impact blood sugar.
Read HERE for more about the toxic ingredients that are hiding in your food labels.
- Xylitol & Stevia ONLY
- Cleans teeth
- Long lasting
Here is the natural, sugar free and additive free gum that we recommend.. and no, it will not break your fast.
2.) Consider the timing
Chewing sugar free gum towards the end of your fasting window may be beneficial in stimulating digestive enzymes to prepare for your meal.
It could also help curb your appetite at the end of your fasting window if you if you are trying to fast longer.
3.) Limit consumption
Moderation with gum, no matter what the ingredients are, is key. Only chewing 1-2 pieces per day can help avoid any potential insulin spikes that might occur with excessive chewing.
4.) Monitor your body’s response
Everyone’s metabolism and insulin sensitivity are unique, so monitoring any changes in hunger levels, cravings, or fasting results can guide whether to continue the sugar free gum in your fasting plan.
A good rule of thumb to follow is to assess your hunger levels 1-2 hours after you have chewed sugar free gum. If you have had any insulin or blood sugar response, you will feel physically hungry.
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