Does Chewing Gum Make You Hungry? The Surprising Science Unveiled
By Dr. Nayana Shetty +2 more
Medically reviewed by Dr. Nayana Shetty
Last updated: Apr 17, 2024Click to rate this article!
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By Dr. Nayana Shetty +2 more
Medically reviewed by Dr. Nayana Shetty
Last updated: Apr 17, 2024Table of Contents
Chewing gum and its link with hunger excites many researchers. Here, we’ll explore this unique connection. This extensive article tries to delve into chewing gum’s effects on hunger and weight control. We’ll explore different varieties of gums and their effects on your appetite. We’ll discuss about studies that look into chewing gum as a tool for weight loss. We’ll also discuss about added positives like stress reduction and better focus. Last but not least, we’ll shed light on the possible downsides of chewing gum.
Chewing gum’s impact on hunger has many dynamics. The act of chewing and the type of gum you chew both play roles.
To understand how chewing gum affects appetite, we have to factor in several things. These include the act of chewing, the role of taste and saliva, and how your mind responds to chewing.
Chewing is known to trigger many ‘fullness’ hormones such as glucagon-like peptide-1 (GLP-1), cholecystokinin (CCK), and peptide YY (PYY). These hormones are released by your gut as you start eating. They make you feel fuller and trigger the satiety response. It is to be noted that this isn’t the case with all. Different people experience different effects from chewing gum.
Tasting gum and having it in your mouth may influence hunger. This stimulation may either spike or reduce your urge to eat. Chewing also brings more saliva into the picture, affecting hunger levels by triggering certain satiety hormones.
From a mental standpoint, chewing gum may act as a distraction from hunger pangs or cravings. For people who are comforted by the act of eating, chewing gum may possibly lower their need for snacks or large meals.
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There’s a range of chewing gums out there. What they’re made of could influence their effects on hunger. So, below we have listed let’s look at the different types of gum and their possible effect on your appetite.
Sugar-laden gums might spike certain hormones, such as insulin. This could alter your appetite and hunger triggers. But chewing these sugar-sweetened gums often may also pile on extra pounds due to their high-calorie content.
Artificial sweeteners or sugar alcohols replace added sugars in sugar-free gums. Hence, they may cause fewer spikes in blood sugar and insulin. These could thus have a lesser effect on appetite and hunger than regular sweet-tasting gums. But, certain people may be sensitive to the ingredients present in sugar-free gums leading to problems with digestion or other issues.
Some gums have extra active ingredients added to them. They’re meant to provide potential health benefits. Caffeine for increasing energy levels, nicotine to help quit smoking, and even herbal extracts like green tea or Garcinia Cambogia for possible weight loss. How these affect your appetite will depend on what ingredient was added.
Chewing gum’s role in managing hunger isn’t quite clear yet. Some studies suggest that chewing gum may curb hunger for a short period. But others report no real impact on weight control.
Several studies have tried to understand how chewing gum affects hunger in the long run and the short. The results are varied and discussed below.
Few studies have noted that chewing gum decreases hunger and reduces the wish to have high-calorie snacks. This happens in the short term after a period of fasting or even shortly after a meal. However, other research saw no real impact of chewing gum on total food intake during meals.
Even when assessing the effect of chewing gum on actual meal intake and caloric intake, results are mixed. Some studies showed that gum chewers ate fewer calories after having gum. However, others found no differences in calorie consumption between those who chew gum and those who don’t.
With varied findings so far, it is hard to draw a certain conclusion about the effects of chewing gum on hunger and overall weight control. The varying findings in studies could be due to differences in taste preferences, sensitivity to ingredients, and how often an individual chews gum.
Some people hope chewing gum may help them shed excess pounds. They may be looking to reduce snacking or just want to burn more calories while resting. But, the effectiveness of gum for weight loss is still up for debate.
While gums sweetened with sugar have a few calories, most sugar-free gums are usually low in calories. Thus, chewing gum in moderate amounts isn’t likely to affect your total daily calorie intake. Yet chewing on gum regularly could still pile up calories if done in large quantities or with eating high-calorie foods.
Chewing gum does burn a few more calories due to the act of chewing itself. However, these extra calories burnt are minimal and aren’t likely to lead to major weight loss without changes to diet or lifestyle.
The individual’s factors may decide how effective gum may be as a weight loss aid. These include the type of gum chewed, how often and long it’s chewed, and personal taste preferences. All these can sway the influence of gum on hunger pangs and calorie intake.
Chewing gum is said to come with extra benefits apart from its potential effects on hunger and weight control. These include relief from stress and better brain function.
Gum chewing may help some stressed individuals. The simple, repetitive action may help them relax and calm their thoughts.
It is said to do this by increasing blood flow to the brain and releasing mood regulating neurotransmitters, like dopamine and serotonin. Below we have discussed the results of studies done to find the effect of chewing gum for stress relief.
Some studies have discussed the possible stress-busting benefits of chewing gum. One study found gum chewers having lower stress levels and fewer workplace accidents than those who didn’t chew gum. Plus, a review of 10 studies concluded that gum chewing might help drop anxiety and overall stress levels.
It is to be noted that despite the promising results of gum chewing and stress reduction, we need more research to understand the long-term effects of this habit, as well as its possible downsides. Also, remember that individual factors, like personal choice and chewing habits, may influence the effectiveness of gum for stress relief.
Chewing has been linked to improve brain function. Thus, it could potentially be an aid for tasks requiring focus and concentration.
Gum chewing may help increase blood flow to the brain, supporting brain function, and boosting mental performance. Some studies suggest that chewing might also trigger the release of neurotransmitters that play a part in memory, learning, and attention.
Several studies also found that chewing gum might boost brain performance in tasks requiring long-lasting attention, recalling memory, and quick decision-making. These cognitive benefits might be particularly helpful in academic or work settings, where people need to concentrate for long periods.
While some studies showed promising results, others saw no significant improvements in brain performance linked with gum chewing. The type of gum chewed, how often and long it’s chewed, and personal preference for chewing action could all affect the effectiveness of gum for better brain function.
Despite its possible benefits, chewing gum may come with some downsides. These include issues with digestion, side effects from artificial sweeteners, and jaw problems.
Chewing gum, especially sugar-free gum with sugar alcohols, may cause digestive discomfort in some individuals. Side effects like too much gas released due to digestion of sugar alcohol present in sugar-free gum, bloating, and diarrhea are common. Also, the sugar-free ones contain artificial sweeteners like aspartame or sucralose. These have been linked to poor gut health, heart disease, and obesity.
Chewing too much gum may cause jaw pain or discomfort. This is particularly true for people with jaw joint problems or temporomandibular joint disorders (TMJD). Long-term or intense chewing can put a strain on the jaw muscles and joints. This can intensify existing jaw pain or trigger TMJD symptoms.
For some, chewing gum might become a habit that’s hard to kick. Especially, those who rely on gum to manage stress or curb hunger levels.
Frequent use of gum for stress relief or hunger control may make you dependent on it. It might be challenging to stop chewing gum, even when faced with negative effects or health issues related to it. People who struggle with gum addiction may find strategies like alternative stress reduction techniques, swapping gum with healthy snacks, or seeking help from a healthcare provider or therapist beneficial.
Certain additives and sweeteners in chewing gum might trigger cravings for other foods or drinks. This holds true for those who consume a lot of sugar-free gum or gums with enticing flavors like mint, chocolate, or fruit.
In conclusion, chewing gum’s relationship with hunger is complicated. Individual factors play vital roles. For instance, the kind of gum you chew and the context in which it’s being chewed. While some studies hint at potential benefits like reduced hunger and better fullness, the overall impact of gums on weight loss seems minimal.
The added benefits of gum, like stress relief and improved brain function, need to be weighed against potential downsides. These include digestive issues, artificial sweetener-related side effects, jaw problems, and addictions. In the end, the decision to include gum in your diet or weight control plan should be personal. Both the possible pros and cons should be clear in one’s mind before deciding. It is always better to consult with your doctor before making a decision.
Sugar-free gum may be a better choice to control hunger, as it usually has less effect on blood sugar and insulin compared to sugar-laced gum.
The optimal quantity of gum to chew for possible benefits does vary. Generally, moderate consumption (like one to two sticks per day) might provide some benefits without causing too much calorie intake or side effects.
Though chewing gum may have minor effects on appetite and calorie consumption, it’s unlikely to be a standalone weight loss strategy. A plan that includes diet and lifestyle changes is required for substantial weight loss.
Too much gum chewing may contribute to digestive issues, jaw pain or discomfort, and addiction in some cases. If you’re worried about the long-term impact of chewing gum, consult your healthcare provider for personalized advice.
Nicotine replacement therapy, which includes nicotine gum, can be useful for those wanting to quit smoking. However, it’s important to consult with your healthcare provider’s advice when using nicotine gum, due to the potential for addiction and other side effects.
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