Dear Mark: Phenylketonurics and Chewing Gum
Dear Mark,
I’ve gone Primal and am loving it! But now you’ve got me questioning everything – even my beloved gum. I’m an avid chewer of the stuff and had never thought twice about. I took a closer look recently and saw all kinds of things I didn’t recognize including a warning about phenylketonurics. What are they and what about all the artificial sweeteners? Would Grok chew gum? If so, what are the healthiest options?
Thanks to Esther for this week’s question. First, let’s look at the phenylketonurics issue. The warning you mention is particularly intended for that small portion of the population with phenylketonuria (PKU), a recessive genetic disorder. People with PKU are deficient in an enzyme needed to break down and metabolize the amino acid phenylalanine. As a result, phenylalanine can build up and reach toxic levels in these individuals. People with the PKU disorder must avoid or severely limit food and food products containing phenylalanine. Although most phenylalanine comes from regular food, it’s also a component of the artificial sweetener aspartame (a.k.a. Nutrasweet). More on this in a minute….
As to gum itself and potential benefits… If you’re looking to lose weight or quit smoking, chewing gum can possibly give you an edge with its physical preoccupation. As for oral health, the saliva produced and the chewing action itself can help reduce bacteria and acids on the teeth. (The American Dental Association suggests sugarless gum for these benefits, but even sugared gum can achieve the same thing if chewed after the sugar itself is gone.) Research has shown that chewing gum can increase the volume and acidity of gastric juice in the stomach and is often recommended post-meal for those with acid reflux symptoms. Finally, chewing gum increases blood flow to the brain, which may help explain why some people feel more alert after partaking.
But what are the downsides? And what would Grok have to say on this subject? As to Grok’s perspective on this, experts believe that prehistoric peoples chewed on leaves or tree sap, and some evidence even points to the existence of a kind of “Ur”-gum itself. But Grok’s gum is a far cry from today’s Bubble Yum or Dentyne Ice. The problem with gum isn’t the idea behind it but the ingredients, particularly sweeteners. Traditional sugared gum? You’re giving yourself a regular serving of sugar and the subsequent (albeit small) insulin spike every time you pop a stick. Artificially sweetened varieties? Even if you don’t have PKU, there’s some concern about aspartame as an excitotoxin that may overstimulate the brain’s nerve cells. (Some people report experiencing migraines in response to the sweetener.) And women who are pregnant are advised against using aspartame altogether. As we’ve mentioned before, it’s wise to ask yourself whether the artificially sweetened product (in this case, gum) offers benefits you couldn’t easily get from an unsweetened alternative, particularly if it’s something you will use on a regular basis. A single stick with 6-8 mg. of aspartame now and then might not have any real impact on you, but a pack a day habit of artificially sweetened gum can add up.
What about the alternatives? Most “natural” brands (including Peelu) that we found are flavored with sugar alcohol like xylitol. Although it might be preferable in terms of the insulin reaction, I won’t let it off the hook entirely, particularly for children or women who are pregnant or nursing. As for those people who swear off any borderline sweetener and instead bite the bullet for natural stuff, a stick’s sugar content adds up to about 2 grams. As a once-in-a-while fix for garlic breath, it’s not the worst thing you could choose, but I’d never recommend it for regular use. And for you experimenters out there, you can always make your own. Glee Gum offers a chicle-based kit you can order online. Although they include confectioner’s sugar and corn syrup packets in the kit, their site suggests that many customers concoct their own formula substitutes. I imagine there are other, cheaper sources for chicle itself.
Finally, if simple breath freshening is what you’re up for, I’d suggest stashing an extra toothbrush and toothpaste in your bag or an herb-based mouth wash/spray. (Miessence has some good ones that the Environmental Working Group rates well.) Drinking plain water can help rinse away acids and avoid the dry mouth that exacerbates breath issues. Finally, go Grok style and chew on some natural herbs like parsley, rosemary or cardamom, or brew up some mint or anise tea instead of reaching for the gum pack.
Shoot me a line and let me know what you think. Have your own recipes or alternatives? Thanks again for all your questions and comments, and keep ‘em coming!
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Posted By: Mark Sisson
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I can’t stand gum.
I always find chewing endlessly without eating makes me hungry, then annoyed.
Christoph, I always have had the exact same reaction as you!
Thanks Esther and thanks Mark! Brilliant question that I have been asking myself for a few weeks now. Thank you for the good evaluation of pro and con chewing gum. I sometimes find that when I am on the road and I do some IF chewing gum can help you in that half hour when the craving for food is at its peak.
Personally I think one of the best alternatives is simply some good old jerky. It gives you something to chew on and is simply delicious!
The parsley on the plate at Italian restaurants isn’t just there for looks (or at least it wasn’t at one time) – parsley does a pretty good job of wiping out garlic mouth, at least in the short term. Just watch out for the green bits between your teeth!
I quit with gum some time ago for inner ear problems. Can’t see myself chewing on tea leaves though.
Often times when I know I’m in one of those “emotional eating” moods I consciously grab a piece of gum, rather than say… a cookie, or piece of cake, or ice cream, or even just a piece of toast. It goes back to the balance Mark was talking about – 1 piece of gum that I chew for a couple hours (again, I do it more for the sensation of chewing something than the taste) is, I hope, better than what I would have normally reached for…
most people who chew gum should hear themselves. one of my pet peeves is that loud lip smacking chewing sound. I can be very rude to someone who is chewing loudly in my presence. I’d rather smell cigarette smoke than listen to someone chew gum – yecht!
Research has also shown that chewing in general can stimulate the production of digestive enzymes. With gum, the enzymes are not needed, and for regular gum chewers, this could be a bad thing by causing the enzyme production of the pancreas to decline over time.
I use Miessence mouthwash. It’s expensive and I don’t like it as much as other “natural” mouthwashes, I like the peace of mind that it gives me.
The gum that I buy online is Xponent. While it does have Xylitol, it is from birch trees, not corn. Here are the list of ingredients:
Xylitol, gum base, gum arabic, natural flavors, lecitin, glycerol, glazing agent”beeswax)
Whille not perfect, it works for me when I have the urge to chew gum.
Alternative to gum:
Thursday Plantation “Tea Tree Australian Chewing Sticks”
Work great for freshening the breath and leave your mouth feeling nice and clean.
I am in no way associated with the company that makes them, I just go through an awful lot of them!
Never been a fan of gum, even as a kid. Good post.
Stop using garlic powder or garlic salt and stick to the real stuff and you WON’T have the breath problem.
With what I now put in my body, a few sticks of gum is no big deal.
My only problem with sugarless gum, or excessive amounts of Xylitol and other sweeteners, is that it causes excess “gas.” Particularly the kind that is not pleasant to be around either. Is this a typical reaction, or a symptom of an allergy of some sort to sugarfree products?
I used to live on Wrigley’s Extra chewing gum, combined with Pepsi Max soft drink. Healthy, huh? It was my way of keeping my mouth and stomach occupied whenever I couldn’t or didn’t want to feel hungry (and therefore eat).
Now I have cut out both, except for a very rare treat.
When I have breath issues, I tend to drink tea, since the only toothpaste I can find contains sorbitol! I have looked at every pack in the supermarket, and even in organic and health food stores… What’s the deal, Australia?? Can anyone outside of Oz recommend a herbal or otherwise sweetener-free toothpaste I should import?
Love that Peelu gum! And Spry, another xylitol based gum. I stick to a piece after each meal with no problems.
Your body does need to adjust to xylitol, though.
I think this would be filed under “Absolute last thing you should worry about.” True, Grok would not chew gum. It’s not primal. But this is such a SMALL piece of ‘food’ that you aren’t even totally eating. Full sugar, sugar free… doesn’t matter unless you’re downing a pack a day. It’s an insignificant amount of calories. TWO sugar carbs? People are really worried about that? I’ll keep my gum, and the girl I may otherwise have scared off with dragon breath. To my it’s a hygiene thing, like deodorant and daily showers. Not primal, but necessary in modern society. Especially if you are single and would like to continue having an active dating life.
When in india I experienced ‘Pan masala’ which is supplied like we supply chocolate mints.
Its a mixture of seeds, primarily fennel seeds and you chew it to freshen up your mouth.
I have never made my own but I’m sure its very easy.
Jess,
I recently realized the xylitol in my Tom’s of Maine toothpaste was causing problems of the gaseous kind. They just started adding xylitol a few years ago, but it took me awhile to correlate the use xylotil with the onset of gastrointestinal symptoms. Recently I read that some have problems with xylitol, and I did find a toothpaste without artificial sweeteners – flavored with peppermint oil. It is nature’s gate “Creme de peppermint natural toothpaste with baking soda and peppermint oil”
http://www.natures-gate.com/shop/showCategory.asp?category=143
apparently they have different flavors, but i have not tried them. since switching the gas problem has gone away. it is amazing how a tiny amount of an additive can have such a big effect on the body, particularly since toothpaste is not swallowed……
Fantastic, thank you!! I had heard of Toms, so I’m glad you’ve ruled it out for me before I went ahead and imported it! Will definitely look at Nature’s Gate
Totally agree with Fixed Gear. The 3 calories I get out of 1 piece of Orbit is not enough for me to be worried about it. At most, I have 2 pieces a day, so 6 calories then (1g sugar alcohol each).
Not gonna sweat the little (read: tiny) things…..
It’s nice to have a healthier option for gum. Thanks, I might try that one day.
I used to chew a lot of sugar free gum and it was a problem. Several packs a day and then I quit cold turkey. It kept me from eating too much but it made my belly swell with gas no matter which kind I tried. They are putting more chems into this stuff all the time. The worst for me was Wrigley’s sugar free Juicy Fruit. I wanted more and more and more of it. I felt crazy on it!
I had hope for Xylitol but it screwed with my intestines so I gave up.
I had an almost OCD problem with gum. I’d chew a stick and immediately pop in a second because the first felt too small. I’d keep going until I had a huge wad in my mouth that made my jaw ache. So I’d get rid of it and start again. I was getting through over 40 pieces a day at work – though I never chewed (or felt the need) when I was home.
Intially my problems were restricted to some jaw ache and abdominal bloating (sorbitol is not just a laxative – it also gives you painful and unsociable gas!) but after a while I started getting really ill. I’m not sure if it was just the gum, or also the intense training I was doing (it was when I was flirting rather seriously with Crossfit) but I started to break down. My menstrual cycle became irregular, I felt spaced out and weird a lot. Sometimes I got palpitations. The doctors found nothing wrong despite numerous tests. I then began to come down with a succession of viruses – cold, flu, bronchitis, some 24 hour vomiting thing…
I researched the side effects of aspartame on the ‘net and it made for some very scary reading. I went cold turkey on the gum and also ditched my daily Diet Cokes. I’ve not been ill since.
how were you able to quit cold turkey i admire that so much. i’m where you were, just mindlessly popping 2 pieces in everytime and chewing until flavor is gone, then 2 more…….
today, i’ve but back a little and am chewing tea tree sticks. ugh!
The one thing I’m having a hell of a time kicking.
The funny thing is, I didn’t chew much gum at all until after I was almost fully primal.
The Inuit chew whale and seal blubber. Sounds quite Primal to me. Don’t chew the gum, chew the fat.
i’ve found chewing gum after meals helps me with my acid reflux. thanks for the post i’ll be back in the future