What Chewing Gum Doesn't Spike Blood Sugar?

January 4, 2026 •

4 min read

According to the Centers for Disease Control and Prevention, over 38 million Americans have diabetes, making blood sugar management a critical health concern for many. For those who enjoy chewing gum, finding options that do not affect blood glucose levels is essential. So, what chewing gum doesn't spike blood sugar?

Quick Summary

This guide reveals which sugar-free chewing gums are safe for blood sugar management by explaining how different sweeteners, like sugar alcohols and natural alternatives, affect glucose levels. It outlines the best gum types for diabetics and those monitoring their carbohydrate intake, highlighting key ingredients to seek out and those to be cautious of for better health control.

Key Points

Choose sugar-free gum: Look for gums sweetened with xylitol, erythritol, sorbitol, stevia, or other non-sugar sweeteners.
Prioritize xylitol and stevia: Gums using these sweeteners, like PUR Gum or Stevita Hum Gum, are considered safe for blood sugar management.
Read ingredient labels carefully: Check for added sugars like sucrose or corn syrup.
Monitor intake of sugar alcohols: Excessive consumption can cause gastrointestinal issues.
Consider the 'chewing' effect: The act of chewing can cause a minor insulin response, but it's usually insignificant compared to sugary products.
Avoid sugary gum before a glucose test: Avoid any gum before a glucose test for accurate results.
Look for dental benefits: Many sugar-free gums, especially with xylitol, promote oral health.
Stay mindful of additives: Be aware of ingredients like high caffeine or certain flavorings.

Understanding Sugar-Free Sweeteners and Their Glycemic Impact

To find chewing gum that won't spike blood sugar, it's essential to understand the different types of sweeteners used in sugar-free gums. Unlike standard gum which uses sucrose (table sugar) causing rapid blood glucose increases, sugar-free options utilize substitutes processed differently by the body.

The Role of Sugar Alcohols

Sugar alcohols, or polyols, are common in sugar-free gums. They taste sweet but are only partially absorbed, resulting in fewer calories and a lower impact on blood sugar compared to sugar.

Xylitol: This sugar alcohol has a low glycemic index (GI) of 7 and does not cause a blood sugar spike, making it suitable for diabetics. It also offers dental benefits.
Sorbitol: Another common sugar alcohol with a GI of around 9, sorbitol does not significantly raise blood glucose. Large amounts may cause digestive issues.
Mannitol: Similar to xylitol and sorbitol, mannitol has a low GI and is safe for diabetic consumption, though excessive intake can have a laxative effect.
Erythritol: This sugar alcohol has a zero glycemic index and does not affect blood glucose or insulin levels. It is less likely to cause digestive upset than other sugar alcohols.

Non-Nutritive Sweeteners (NNS)

Non-nutritive sweeteners provide sweetness with minimal to no calories and are generally safe for blood sugar management.

Stevia: A natural-origin, calorie- and carbohydrate-free sweetener derived from the Stevia rebaudiana plant, it does not raise blood sugar levels.
Aspartame: An artificial sweetener that doesn't directly raise insulin levels. Some studies suggest potential effects on insulin sensitivity or gut bacteria.
Sucralose: Approved by the FDA, this artificial sweetener has very few calories and does not raise blood glucose. Some research indicates it might affect insulin response when consumed with sugar.

Chewing Gum Options Safe for Blood Sugar

Look for gums sweetened with low-GI alternatives. Reading labels is crucial.

Xylitol-Sweetened Gums: Brands like PUR Gum and Xylichew use 100% xylitol.
Stevia-Sweetened Gums: Some brands, like Stevita, combine organic stevia and xylitol.
Erythritol: Look for erythritol in ingredient lists for its zero-glycemic impact.

Comparison of Chewing Gum Sweeteners


Feature	Table Sugar (Sucrose)	Sugar Alcohols (Xylitol, Sorbitol)	Natural Sweeteners (Stevia, Monk Fruit)	Artificial Sweeteners (Aspartame, Sucralose)
Effect on Blood Sugar	Significant spike	Minimal or no effect	No effect	No effect
Glycemic Index (GI)	High (~65)	Low (Xylitol ~7, Sorbitol ~9)	Zero (0)	Zero (0)
Calories	~4 kcal/g	~2.4–2.6 kcal/g	Zero	Negligible
Dental Impact	Promotes tooth decay	Prevents tooth decay (especially Xylitol)	Non-cariogenic	Non-cariogenic
Aftertaste	Sweet	Cool, sometimes slight	Often noticeable bitter or licorice-like	Varies, can be bitter
Potential Side Effects	Weight gain, dental issues	Laxative effect with high consumption	Generally none, some report stomach upset	Potential long-term metabolic concerns

The Mild Insulin Response from Chewing

The act of chewing can trigger a mild, short-lived insulin response in some individuals, even with sugar-free gum, as the brain signals food consumption. This effect is usually negligible for most people with diabetes compared to sugary gum. Consult a healthcare provider for personalized advice.

The Importance of Moderation

While sugar-free gum is generally blood sugar friendly, moderation is advised. Excessive sugar alcohol intake can cause gastrointestinal discomfort. Some studies suggest caution with high intake of certain sugar alcohols like erythritol for those at risk of cardiovascular issues.

Conclusion

For those monitoring blood sugar, sugar-free gum with low-GI sweeteners like xylitol, stevia, or erythritol is a safe choice. These alternatives do not cause the blood sugar spikes associated with traditional sugary gums. Always read labels to ensure the gum is diabetic-friendly. The minor insulin release from chewing is generally insignificant for most people. Choosing brands with safe sweeteners helps maintain health goals. For diabetes management resources, consult the American Diabetes Association.

What chewing gum doesn't spike blood sugar?

Gums sweetened with sugar alcohols like xylitol, erythritol, or natural sweeteners like stevia do not spike blood sugar. These have a low or zero glycemic index.

What are sugar alcohols and are they safe for diabetics?

Sugar alcohols are carbohydrates that are incompletely absorbed, resulting in fewer calories and minimal effect on blood sugar. Xylitol, sorbitol, and mannitol are examples, safe for diabetics in moderation, but excessive intake can cause digestive issues.

Can I chew any sugar-free gum if I have diabetes?

Not all sugar-free gums are equal. While most have a negligible effect on blood sugar, some artificial sweeteners have raised health concerns in studies. Gums with xylitol or stevia are often considered among the safest options.

Does the act of chewing gum increase insulin?

The physical act of chewing can cause a very mild, short-term insulin release in some, but this is usually insignificant for those managing diabetes.

What ingredients in gum should be avoided to prevent a blood sugar spike?

Avoid gums with sucrose, corn syrup, or other refined sugars, as these raise blood glucose. Check ingredient lists carefully.

Can sugar-free gum affect a glucose test?

Sugary gum can affect glucose tests. While sugar-free gum is less likely to interfere, some doctors advise avoiding it as well. Always follow medical instructions.

Which brands offer blood sugar-friendly chewing gum?

Brands like PUR Gum, Xylichew, and Stevita are known for blood sugar-friendly options, typically using xylitol or stevia.

Is there a link between gum and blood pressure?

Some gum additives like cinnamon or liquorice have been linked to hypertension. Those with high blood pressure should choose gums without these.

Can chewing gum affect my oral health?

Chewing sugar-free gum, especially with xylitol, can improve oral health by increasing saliva and reducing tooth decay risk.

Is chewing gum a good option for weight management?

Chewing gum can help manage cravings and reduce desire for high-sugar snacks, aiding in resisting unhealthy treats.

Frequently Asked Questions

Gums sweetened with sugar alcohols like xylitol, erythritol, sorbitol, or natural sweeteners like stevia do not spike blood sugar because they have a low or zero glycemic index.

Sugar alcohols are carbohydrates with fewer calories that are partially absorbed by the body, resulting in a minimal effect on blood sugar. They are generally safe for diabetics in moderation, but consuming too much can cause digestive issues.

While most sugar-free gums have a negligible effect on blood sugar, some with erythritol or aspartame have raised long-term health concerns. Gums sweetened with xylitol or stevia are often considered the safest options.

The physical act of chewing can cause a very mild, short-term insulin release, but this is usually insignificant for those managing diabetes and is not a concern compared to eating sugary products.

Avoid gums that contain sucrose (table sugar), corn syrup, or other types of refined sugar, as these will directly raise your blood glucose levels. Always check the ingredient list carefully.

Chewing sugary gum can affect a glucose test. While sugar-free gum is less likely to have an impact, some healthcare providers recommend avoiding it as well, just to be certain. Always follow your doctor's specific instructions.

Brands like PUR Gum, Xylichew, and Stevita are known for their blood sugar-friendly options. They use xylitol or stevia as primary sweeteners and avoid artificial additives.

Some additives in gum, such as cinnamon or liquorice, have been linked to hypertension. People with high blood pressure should be aware of these risks and choose a gum that does not contain these additives.

Chewing sugar-free gum can be beneficial for oral health by promoting saliva production, which helps neutralize plaque and reduces the risk of tooth decay, especially with xylitol-based gums.

Chewing gum can help curb cravings and reduce the desire for high-sugar snacks. By providing a satisfying sensation, it may aid in resisting unhealthy treats.