The Science Behind Chewing and Calories
Any physical activity, no matter how minor, requires energy and thus burns calories. The act of chewing, or mastication, is no different. It involves the muscles of the jaw, and this muscular effort increases your metabolic rate slightly. However, the exact number of calories burned is a subject of some debate, with figures varying widely depending on chewing intensity and how the studies were conducted.
Metabolic Effects of Mastication
During chewing, your body's energy expenditure, known as the thermic effect of food, increases. This process is not just about muscle movement; chewing also influences other metabolic functions. Studies have measured this increase using indirect calorimetry, which tracks oxygen consumption and carbon dioxide production. A 2015 study, for instance, found that gum chewing was associated with a higher resting and post-meal energy expenditure. The effect, while measurable, is not dramatic. It is similar to other non-exercise activity thermogenesis (NEAT) activities, such as fidgeting, which can burn around 300 extra calories per day if done consistently.
Factors Influencing Calorie Burn
Several factors determine the precise number of calories you burn while chewing gum. These include:
- Chewing intensity: Vigorous, rapid chewing burns more calories than a slow, gentle chew. The initial Mayo Clinic estimation of 11 calories/hour was based on a very high chewing cadence that is not typical for most people.
- Gum hardness: Chewing a stiffer, harder piece of gum requires more muscular effort, increasing the calorie burn. One study showed chewing harder gum increased energy expenditure by 15% compared to baseline.
- Duration: The longer you chew, the more total calories you burn, even if the per-hour rate is low. Chewing gum for an extended period, such as during waking hours, could lead to a small but noticeable weekly calorie expenditure.
- Type of gum: To avoid negating any calorie burn, it is essential to chew sugar-free gum. A single stick of sugary gum can contain 10 calories or more, potentially surpassing the amount you burn.
- Combining with other activities: A 2021 study showed that chewing gum while walking increases walking distance, speed, and energy expenditure, particularly in middle-aged and older adults. This suggests a synergistic effect that boosts total calories burned.
Chewing Gum vs. Other Minor Activities
For perspective, it is useful to compare the calorie burn from chewing gum to other everyday activities. The table below illustrates how modest the energy expenditure from chewing gum is compared to more active pastimes.
| Activity | Estimated Calories Burned (per hour) | Source |
|---|---|---|
| Chewing Gum (Normal Pace) | ~3–5 kcal | Research |
| Chewing Gum (High Intensity) | ~11 kcal | Research |
| Standing Still | ~12% more than sitting | Research |
| Laughing (15 minutes) | 10–40 kcal | Research |
| Light Fidgeting | Up to 300 kcal per day | Research |
| Walking (with Gum) | Averages 3 kcal more | Research |
| Chopping Vegetables | 102 kcal (in 45 mins) | Research |
How Chewing Gum Impacts Appetite
Beyond the minimal calorie burn, one of the more practical uses of chewing gum for weight management is its effect on appetite and cravings. The physical act of chewing and the resulting flavor can curb the urge to snack unnecessarily. This is particularly helpful for individuals prone to mindless snacking while engaged in other activities, such as watching television or working. While the evidence is mixed, some studies have shown it can reduce appetite and decrease snack intake. However, it is not a universally effective method, and the results can vary from person to person.
Conclusion: A Supplement, Not a Solution
So, how many calories do you burn if you chew gum? While the exact number is small, ranging from 3 to 11 calories per hour, the answer is definitively yes. However, it's crucial to understand that gum chewing is not a magic bullet for weight loss. The energy expended is minimal and will not cause significant fat loss on its own. For maximum benefit, always opt for sugar-free gum. The most impactful way to use gum in a weight management plan is not for the calorie burn itself, but as a tool to help control cravings and reduce overall daily caloric intake, especially when combined with a healthy diet and regular physical activity. Think of it as a small, helpful addition to a comprehensive wellness strategy, not a centerpiece. For more research into the effects of chewing, consider reading the study published in Applied Physiology, Nutrition, and Metabolism, which measured increased energy expenditure in chewers.
Final Takeaways on Chewing Gum and Calorie Burn
- Minimal Burn: Chewing gum burns a very small number of calories, estimated to be between 3 and 11 per hour, depending on intensity.
- Appetite Suppressant: The primary benefit for weight management is its ability to curb cravings and prevent mindless snacking.
- Sugar-Free is Key: Only sugar-free gum should be used for calorie-burning purposes to avoid consuming more calories than you burn.
- Combine for Effect: Chewing gum while walking or performing other physical activities can slightly increase your overall energy expenditure.
- Consistency Matters: While the hourly burn is low, consistent, long-term gum chewing can result in a small but measurable increase in weekly calorie expenditure.
FAQs
Question: Can chewing gum help me lose weight effectively? Answer: Chewing gum alone will not lead to significant weight loss. It burns a very small number of calories and is best used as a supplemental tool for controlling appetite and reducing snacking, alongside a balanced diet and regular exercise.
Question: How does chewing gum burn calories? Answer: The physical act of chewing, or mastication, uses the muscles in your jaw. This muscular activity slightly increases your metabolic rate, causing your body to expend a small amount of energy.
Question: Is the 11 calories per hour figure accurate? Answer: The 11 kcal/hour figure comes from a 1999 Mayo Clinic study, but critics note it was based on an atypically rapid chewing pace. A more realistic estimate for average, low-intensity chewing is closer to 3 to 5 calories per hour.
Question: Should I chew sugar-free gum or regular gum? Answer: You should always choose sugar-free gum if your goal is calorie management. Regular, sugar-sweetened gum contains its own calories, which can quickly outweigh the calories you burn from chewing.
Question: Does the flavor of the gum matter? Answer: The flavor of the gum does not directly impact the number of calories burned. However, some studies suggest that strong minty flavors may help curb appetite more effectively for some individuals.
Question: Is it possible to burn more calories by chewing harder? Answer: Yes, studies have shown that chewing a harder gum or chewing with more intensity requires more muscular effort and can increase your energy expenditure by up to 15% over a baseline.
Question: Does combining chewing gum with other activities increase calorie burn? Answer: Yes, research has demonstrated that chewing gum while walking can increase energy expenditure and heart rate, leading to a greater total calorie burn than walking alone.
