If you are looking for a way to cut sugar cravings, you might be able to chew your way to satisfaction. New research suggests that gum can cut sugar cravings in mere seconds, quieting food noise.

The research was published in Nutrients. It was an analysis of other studies. By reviewing multiple studies, the reviewers found that chewing gum led to “significant reduction in the desire to eat a sweet snack.” It also reduced overall hunger levels. They concluded that chewing sugar-free gum may be the easiest and most effective way of stopping sugar cravings.  

When you chew gum, multiple things happen at once. Your mouth mimics eating. Your brain senses sweetness. And you are too distracted to think of a snack. It’s especially useful at cutting back on late-night snacking and eating out of boredom.

The researchers found that it’s important that the gum be sugar-free. Sugary gum can spike blood sugar. It can also make sugar cravings worse. And some options are better than others. Mint-flavored gums signal to the brain that you have brushed your teeth and meal times are over. Xylitol sweetener is a great option as it aids dental health.

Sweet Victory is a “functional chewing gum.” It is made with the leaves of the Gymnema sylvestre plant. Gymnema sylvestre is used in holistic medicine to curb a sweet tooth. The gum is made to change sweet perception and aid people’s resistance to sweet foods.

In a study, Sweet Victory helped people with blood sugar concerns cut back on sugary snacks by 50 percent. The gum makes sweet foods bland for two hours, making them less appealing. People in the study felt more in control of their dietary choices while chewing the gum.
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“This study highlights the potential of using Sweet Victory’s innovative gum as a behavioral tool that could help reduce sweet cravings and the consumption of sugary foods,” said Dr. Assaf Buch, a senior researcher and lecturer at Tel Aviv Sourasky Medical Center. “Such an approach may be particularly relevant for individuals at risk of metabolic disease, including those with [mild blood sugar concerns] for whom reducing sugar intake is a key preventive strategy.”

Any time we write about an activity, we get asked about calories. Chewing gum burns about 11 calories an hour. It is not a form of exercise. The only thing getting a workout is your jaw. And, while people may be interested in using gum to curb snacking, gum shouldn’t be used to skip meals. Maintaining a healthy diet is essential for blood sugar management.  

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