The Truth Behind the 5-Calorie Claim
For anyone monitoring their caloric intake, a 5-calorie count for a satisfyingly sweet and flavorful treat seems almost too good to be true. Fortunately, for Extra gum chewers, that number is generally accurate. The reason it is so low is because the gum is sweetened with sugar alcohols and artificial sweeteners, not traditional sugar.
The Role of Sugar Alcohols
Sugar alcohols, also known as polyols, are carbohydrates that have a chemical structure resembling both sugar and alcohol but do not contain ethanol. Common examples in sugar-free gum like Extra include sorbitol, xylitol, and mannitol. Unlike regular sugar, which provides about 4 calories per gram, sugar alcohols contain fewer calories, typically ranging from 1.5 to 3 calories per gram, because they are not fully absorbed by the body. This partial absorption is the key to both their low-calorie count and their potential laxative effect if consumed in large quantities.
The Science of Chewing: Where Do the Calories Go?
A common misconception is that if you spit out your gum, you don’t absorb any of its calories. In reality, the calories from the sweeteners and flavors are absorbed by your saliva as you chew, which means you consume them long before you get rid of the gum base.
Swallowing vs. Chewing: Does it Matter?
The chewing process breaks down the gum's active ingredients—the sweeteners, flavorings, and other water-soluble components—which are then ingested with your saliva. The gum base itself is indigestible, so it passes through your system without being broken down or absorbed, contributing zero calories. Therefore, spitting out the gum base after chewing has no effect on the caloric intake, as those calories were already absorbed.
A Calorie Comparison: Extra vs. Other Gums
To put the 5-calorie count into perspective, here's a comparison of different types of gum.
| Gum Type | Estimated Calories per Piece | Primary Sweetener | Key Consideration |
|---|---|---|---|
| Extra Gum (Sugar-Free) | 5 | Sugar Alcohols (Sorbitol, Xylitol, etc.) | Low-calorie, dental benefits from xylitol. |
| Regular Gum (e.g., Juicy Fruit) | 10-25 | Sugar (Sucrose, Corn Syrup) | Higher calories, promotes tooth decay. |
| Natural Gum (e.g., Glee Gum) | 5-15 | Cane Sugar, Brown Rice Syrup | Calories vary, contains real sugar. |
| Caffeine Gum | <5 | Sugar Alcohols, Artificial Sweeteners | Contains caffeine, calories are negligible. |
The Upsides and Downsides of Sugar-Free Gum
While the low-calorie count is a major draw, sugar-free gum has both health benefits and potential drawbacks.
Potential Health Benefits
- Dental Health: Chewing sugar-free gum stimulates saliva production, which helps neutralize plaque acids and wash away food particles. This process aids in the remineralization of tooth enamel and can help reduce the risk of cavities.
- Stress Relief: Some people find the act of chewing to be a stress-relieving activity.
- Appetite Control: Chewing gum can help curb cravings and manage hunger, which may contribute to weight management efforts.
- Breath Freshening: It is an effective and convenient way to freshen breath after meals or drinks.
Possible Side Effects
Despite the benefits, excessive chewing of sugar-free gum can lead to unwanted side effects:
- Digestive Discomfort: Over-consumption of sugar alcohols can cause bloating, gas, and a laxative effect due to poor absorption.
- Jaw Pain (TMD): Constant chewing can overwork the jaw muscles, leading to temporomandibular disorder (TMD), a condition that causes pain in the jaw joint.
Conclusion: The Final Verdict on Extra's Calories
So, is Extra gum really 5 calories? Yes, based on the nutrition label and the science of how sugar alcohols are metabolized. The calories are absorbed while you chew, and spitting out the gum does not change this. The low-calorie count is not a myth but a result of using sugar alcohols and artificial sweeteners instead of sugar. While the health benefits of sugar-free gum—particularly for dental health—are well-documented, moderation is still advised to avoid potential side effects like digestive upset or jaw pain. For anyone considering sugar-free gum as a small part of a healthy lifestyle, Extra's 5-calorie claim is a transparent and accurate reflection of its ingredients. Always consult with a health professional or dentist for personalized advice, and remember that gum is not a substitute for proper dental hygiene like regular brushing and flossing. For more information on oral health, consider visiting the American Dental Association's website.
Frequently Asked Questions about Chewing Gum
How does Extra gum get its flavor without sugar?
Extra gum uses artificial sweeteners like aspartame and acesulfame K, which provide intense sweetness without contributing calories in the same way sugar does.
Can you lose weight just by chewing gum?
While chewing gum can help manage cravings, it is not a standalone weight-loss solution. It must be combined with a balanced diet and regular exercise to achieve significant weight loss.
Does chewing gum burn calories?
Yes, the act of chewing burns a small amount of calories, but it's not a significant number. Some estimates suggest it can burn around 11 calories per hour.
Why does my stomach hurt after chewing a lot of sugar-free gum?
The most likely cause is the sugar alcohols, such as sorbitol and mannitol, which can have a laxative effect and cause gastrointestinal distress when consumed in excess.
Is Extra gum safe for people with diabetes?
Yes, because Extra gum is sugar-free and uses sugar alcohols, it does not cause a significant spike in blood sugar, making it generally safe for diabetics in moderation.
Does chewing gum increase saliva production?
Yes, chewing gum significantly increases saliva flow, which is beneficial for washing away food particles and neutralizing plaque acids.
Can Extra gum damage teeth?
On the contrary, sugar-free gum like Extra can benefit teeth by stimulating saliva flow. However, it is not a substitute for proper dental hygiene practices like brushing and flossing.
Is swallowing chewing gum really dangerous?
Swallowing gum is not dangerous because the gum base is indigestible and will pass through your system. However, it is not meant to be swallowed, and the calories from the sweeteners are already absorbed during chewing.
