This 2001 study concludes that “xylitol is the only commercially used sugar substitute proven to have an antimicrobial effect on pneumococci,” such as Streptococcus pneumoniae. These bacteria can cause acute otitis media (a common type of middle ear infection). Xylitol is a sugar alcohol close to the sweetness of sugar, but with half the calories. Along with erythritol, xylitol might be the most popular sugar alcohol. Xylitol is used in many sugar-free chewing gums or mints and is known for its ability to prevent cavities. Although sugar alcohols have molecular structures similar to drinking alcohol, sugar alcohols cannot get you drunk. Sugar alcohols are safe for individuals battling alcohol addiction. Chukwuma, C. I., & Islam, M. S. (2017). Xylitol improves anti-oxidative defense system in serum, liver, heart, kidney and pancreas of normal and type 2 diabetes model of rats. Acta Poloniae Pharmaceutica, 74(3), 817-26. Full text: https://ptfarm.pl/pub/File/Acta_Poloniae/2017/3/817.pdf Xylitol has a GI between 7-13 out of 100. This means that xylitol has little effect on your blood glucose levels, and is mostly safe for people on the keto diet or with diabetes.

However, consuming too many sugar alcohols in a day can lead to gastrointestinal distress and even negative changes in gut bacteria. Take this health benefit with a grain of salt. 6. May Slow Aging Janakiram, C., Kumar, C. D., & Joseph, J. (2017). Xylitol in preventing dental caries: A systematic review and meta-analyses. Journal of natural science, biology, and medicine, 8(1), 16. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5320817/ Oxidative stress can speed the impact of aging. When free radicals are not neutralized by antioxidants, oxidants chemically impact your body — a process called oxidative stress. Oxidative stress can damage cells, proteins, and DNA, which contributes to aging.Which gum has the most xylitol? PUR Gum has the most xylitol in their chewing gum. PUR Gum Aspartame Free has 1.1 grams of xylitol in each piece along with a few other ingredients to dilute xylitol’s sweetness and health benefits. Potential Side Effects & Dosage of Xylitol Titanium Dioxide, which is more commonly seen as the active ingredient in sunscreen, is potentially carcinogenic (cancer-causing), according to Hyman. Mattila, P. T., Svanberg, M. J., & Knuuttila, M. L. (2001). Increased bone volume and bone mineral content in xylitol-fed aged rats. Gerontology, 47(6), 300-305. Abstract: https://pubmed.ncbi.nlm.nih.gov/11721142/ PUR Gum Aspartame Free is sweetened with 1.1 grams of xylitol per piece, and it contains few other ingredients, including two non-GMO natural flavors. PUR is all about reduction of unnatural ingredients, making this a great choice for ingredient-conscious consumers. However, customers sometimes complain that PUR gum crushes very easily and isn’t very “chewy” after a short time. Table sugar has approximately 3.75 calories per gram, whereas xylitol contains 2.4 calories per gram. Xylitol has about 60% of the calories of table sugar.

Chewing gums help produce saliva, which is good for your oral health, since dry mouth may increase your risk of tooth decay and infection. Xylitol gum, in particular, starves the harmful bacteria in your mouth, leading to fewer bacteria and less tooth decay. What is the best brand of xylitol gum? Yes, xylitol is safe in chewing gum. In moderation, it is safe for diabetics and individuals on the keto diet. But don’t eat more than two or three pieces of xylitol chewing gum in a day — overconsumption may lead to bloating or a rise in blood sugar levels. Benefits of XylitolLotte Xylitol Chewing Gum is reported to be the sweetest of any of the gums listed here, though its taste is not as long-lasting as the Spry gum. Lotte is manufactured in South Korea, in 90-piece bottles. It contains mostly xylitol as a sweetener. The most popular flavor of Lotte is applemint. Uebanso, T., Kano, S., Yoshimoto, A., Naito, C., Shimohata, T., Mawatari, K., & Takahashi, A. (2017). Effects of consuming xylitol on gut microbiota and lipid metabolism in mice. Nutrients, 9(7), 756. Full text: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5537870/ Xylitol may also be useful in treating mixed infections, such as when you get a Candida fungal infection along with a bacterial infection. 5. Promotes Gut Health Tapiainen, T., Kontiokari, T., Sammalkivi, L., Ikäheimo, I., Koskela, M., & Uhari, M. (2001). Effect of xylitol on growth of Streptococcus pneumoniae in the presence of fructose and sorbitol. Antimicrobial agents and chemotherapy, 45(1), 166-169. Full text: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC90255/

Glycemic index (GI) describes how much a certain substance affects your blood glucose levels. Pure glucose has a GI of 100 out of 100. Table sugar (AKA sucrose) has a GI of 60. Even though xylitol tastes almost as sweet as regular sugar, xylitol has a fraction of the GI. If your household has a dog, do not keep xylitol products lying around. If your dog likes to get into things while you’re not looking, maybe pass up xylitol altogether. Should you chew xylitol gum? Animal studies show that xylitol may neutralize harmful bacteria in your gut microbiome, much like it can in your oral microbiome. This allows probiotics (beneficial bacteria) to grow in your gut, promoting overall gut health.Xylitol prevents cavity formation, not only by starving harmful bacteria of the sugar they crave, but also decreasing the number of harmful bacteria in your oral microbiome. This is one reason you can chew sweet-tasting xylitol gum, and it is still good for your dental health. 2. Low Glycemic Index & Blood Sugar Impact Lynch, H., & Milgrom, P. (2003). Xylitol and dental caries: an overview for clinicians. CDA, 31(3), 205-210. Full text: https://www.spiffies.com/v/PDF/xylitol_abstracts.pdf

Xylitol is the sweetest sugar alcohol at about 95% the sweetness of table sugar. Is xylitol safe in chewing gum?

If it fits your overall health goals, yes, you should chew xylitol gum because it’s good for your dental health, as sweet as sugar, and has half the calories. Another way xylitol may indirectly support healthy bones is the way it influences the way your gut metabolizes a phytoestrogen (plant estrogen) called daidzein. Daidzein, found richly in soybeans and other legumes, converts to equol in the gut and is important for preventing bone loss especially for women before and during menopause.