The Minimal Calorie Burn of Chewing
While the act of chewing does require energy, the amount of calories burned is minimal. The energy expenditure is part of what scientists call non-exercise activity thermogenesis (NEAT), which includes all the energy our bodies use for daily, non-exercise activities, such as fidgeting, standing, and even chewing. Research indicates that chewing gum, regardless of type, burns approximately 11 to 12 calories per hour.
This minimal burn occurs because chewing stimulates the masseter and temporalis muscles in the jaw, slightly increasing the heart rate and overall metabolic rate. For perspective, burning the calories from one average snack would require several hours of continuous chewing. It is not an efficient method for creating a significant caloric deficit needed for substantial weight loss.
Does Chewing Intensity Impact Calorie Burn?
The intensity of your chewing significantly affects the amount of energy expended. Some studies suggest that aggressive, forceful chewing can burn more calories than a gentle, relaxed pace. Since mastic gum is naturally harder and requires more muscular effort to chew than standard chewing gum, it theoretically leads to a slightly higher calorie burn per minute. However, this increase remains small in the grand scheme of overall daily energy expenditure.
Mastic Gum vs. Regular Gum: A Comparison
While both regular and mastic gum require energy to chew, their properties and potential benefits differ. Mastic gum, derived from the Pistacia lentiscus tree, is known for its tougher, more resinous texture, which provides more jaw resistance and potentially a higher NEAT contribution through chewing. Regular chewing gum, often softer and sweetened, offers less resistance.
| Feature | Mastic Gum | Regular Chewing Gum |
|---|---|---|
| Calorie Burn | Potentially slightly higher due to greater toughness. | Minimal; around 11-12 kcal/hr, similar to mastic. |
| Texture & Hardness | Naturally hard and resinous, requiring more muscular effort. | Softer, less chewy, and often contains added sugars or sweeteners. |
| Oral Health | Fights bacteria like Streptococcus mutans and can raise salivary pH. | Often contains xylitol or other sweeteners that fight bacteria, but some types may harm teeth with sugar. |
| Digestive Health | May relieve digestive issues, including symptoms of Crohn's disease and H. pylori. | Not known for specific digestive benefits beyond stimulating saliva. |
| Appetite Control | Can help curb cravings, potentially due to the prolonged chewing process. | Can also help curb cravings and suppress appetite. |
Beyond Calorie Burning: Appetite Control and Satiety
While the direct caloric burn is not the primary benefit, chewing, whether mastic or regular gum, may aid in weight management through other mechanisms, primarily appetite control and metabolic signals. The act of chewing can stimulate satiety hormones and signals that tell the brain you're full. Research has shown that chewing gum before or after meals can lead to a slight reduction in overall calorie intake at that meal.
- Stimulating Digestive Signals: Chewing, even without food, primes the digestive system, releasing enzymes and hormones. This can help manage hunger and feelings of satiety.
- Mental Distraction: The physical act of chewing can serve as a distraction, reducing boredom-driven snacking and impulse eating.
- Increased Diet-Induced Thermogenesis (DIT): Chewing can slightly increase the thermic effect of food (DIT), the energy used to digest and process food. Studies show that oral stimuli like chewing can increase DIT, contributing to a minor increase in post-meal energy expenditure.
The Verdict: Mastic Gum for Weight Loss
In conclusion, the claim that chewing mastic gum burns calories is technically true, but the amount is so insignificant that it is not a viable strategy for substantial weight loss. The calories burned are a minor contribution to your daily NEAT, and relying on it as a primary method for weight loss is unrealistic and ineffective. Its true value in weight management lies in its potential to act as an appetite suppressant and a tool for mindful eating, complementing a healthy diet and regular exercise. For those interested in the unique health benefits of mastic gum, such as its effects on oral and digestive health, it may be a worthwhile addition to their wellness routine. However, as a standalone fat-burning solution, it is more myth than reality.
For more detailed research on the physiological effects of chewing, consider reading the study titled "The Energy Expended in Chewing Gum".
Conclusion: Chew Wisely, Not for Major Calorie Burn
The bottom line is that you should not depend on chewing mastic gum to burn a significant amount of calories. While the muscle activity burns a negligible amount of energy and provides a very slight metabolic boost, its role as a weight management aid is limited. The real benefits may come from its ability to help control appetite, curb cravings, and support digestive health. Consider mastic gum a complementary tool, not a weight loss solution, and focus on proven strategies like a balanced diet and consistent physical activity for meaningful results.
