Chewing gum is a popular trend worldwide, and it's not a new one. Humans have in fact been chewing some form of gum for thousands of years. Chewing sugar-free gum has been proven to have many beneficial effects for not only oral health- but for plenty of different reasons.
Table. 1 Consumption of chewing gum in top 10 countries per Capita (14)
Studies suggest that chewing gum is associated with greater energy expenditure.
A study from 2014, 10 on a group of seventeen males and thirteen females age 21.5±6.6y, BMI 23.9±2.8 kg/m2 showed that chewing sugar free gum influenced the short-term energy expenditure and reduced respiratory exchange ratio. subjects chewed sugar-free gum a total of 1 hour (3 sessions of 20 min) on the test day (GC), and did not chew gum on a control day (NG)- the energy expenditure was higher on the test days without altering blood glucose or substrate oxidation, 10.
Chewing gum linked to reduced calorie intake
A study from 2009, 11 found that chewing sugar-free gum can help to reduce calorie intake and increase energy expenditure. Male and female study subjects chewed gum for a total of one hour in the morning (three 20-minute gum-chewing sessions). The subjects consumed 67 less calories at lunch the days when they chewed gum and did not compensate by eating more later in the day. They also reported feeling significantly less hungry after chewing gum. When study subjects chewed gum before and after eating, they also used about 5 % more energy than when they did not chew gum and reported feeling more energetic, 11.
The rate of chewing can impact the energy amount used
Speed rate of the chewing may also have an impact on energy expenditure according to a third recent study, 12. According to the results chewing at a slower speed could increase the energy expenditure per cycle and might affect the total daily energy expenditure, 12.
When you chew gum it signals your body that you are about to eat and so your brain tells your pancreas to release insulin. The insulin soaks up glucose (sugars) in the blood and prepare them to be used as energy by the muscles! Chewing gum will elevate your heart rate, increase oxygen pumped to the brain, create metabolic reactions that benefits the body when training in the gym and the raise concentration levels so you can get the most out of your workout.
If you’re looking to lose weight- relying on a pack of gum will NOT be a winning strategy. Looking at the potential calories burned or less eaten- lets take this into perspective; 60 calories is about a couple bites of cake, or a few minutes on a treadmill. Aim for an improved diet and exercise program instead and don't count on your gum ;)
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