Calories Count

When it comes to managing weight [Download PDF], every calorie counts. Experts say that even small decreases in calories can have a big impact in the long-term, so chewing a five calorie stick of Extra® sugar-free gum instead of reaching for high-calorie snacks can be an effective way to reduce calorie intake.

With 12 enjoyable flavors of Extra gum, there's something for everyone's taste! Go ahead, do the math - trading one stick of chewing gum at five calories for two chocolate chip cookies at 140 calories is a 135-calorie savings! And, calorie savings can add up - this savings could contribute to the 3,500 calorie deficit needed to lose a pound of body weight.

Contestants on NBC's "The Biggest Loser" are chewing Extra gum to control calorie intake, avoid mindless munching and get an edge over their competition. In fact, the show encourages teams to "be smart about snacking," and suggests that "Extra gum is a good trick to keep in your pocket since it's only five calories and a good alternative to a high-calorie snack."

Research from the University of Rhode Island shows the role of chewing sugar-free gum, such as Extra, in helping to reduce calorie intake at lunch and increase energy expenditure. After subjects chewed gum in the morning, their calorie intake at lunch was decreased by 68 calories, which they did not compensate by increasing calorie intake later in the day.¹ Additionally, when subjects chewed gum with a natural pace before and after eating, their energy expenditure increased and was higher by approximately five percent, as compared to when they did not chew gum.² This study contributes to a growing body of evidence demonstrating the effect of chewing gum on reducing calorie intake.

Additional research supporting the role of chewing gum in the weight management arena

Research from the Pennington Biomedical Research Center and Louisiana State University showed the potential role of Extra gum in helping to control appetite, decrease calorie intake and reduce snack cravings.³ The study showed chewing Extra gum significantly reduced afternoon snack intake by 40 calories. Gum chewers also reported that their energy levels were maintained between lunch and an afternoon snack, and they were significantly less drowsy than non-gum chewers.

Initial research published in Appetite [Download PDF] showed that chewing gum before snacking can help reduce hunger, diminish cravings for sweets, and decrease snack intake by 36 calories.⁴ Similar results were reported in a follow-up study with individuals who restrict their food intake in order to lose weight or maintain a healthy weight. The effect of chewing gum was to reduce snack intake by 25 calories; hunger and the desire to eat were significantly suppressed by chewing gum.⁵

¹ Kathleen J. Melanson, Kaitlyn E. Reti, and Daniel L. Kresge. Impact of chewing gum on appetite, meal intake, and mood under controlled conditions. Obesity 2009. Washingtn, D.C. October 2009

² Daniel L.Kresge, Kaitlyn E. Reti and Kathleen J. Melanson. Relationships between gum chewing, energy expenditure and RQ before and after controlled breakfasts. Obesity 2009. Washington, D.C. October 2009

³ Geiselman PJ, Martin CK, Coulon S,.Ryan DH, and Apperson M, Short-Term Effects of Chewing Gum on Specific Macronutrient and Total Calorie Intake. ASN Scientific Sessions and Annual Meeting at Experimental Biology 2009. New Orleans, LA. April 2009.

⁴ Hetherington MM, Boyland E. "Short term effects of chewing gum on snack intake and appetite." Appetite. 2007; 48(3):397-401.101.3

⁵ Hetherington MM, Regan MF. Effect of chewing gum on short-term appetite control and reduced snack intake in moderately restrained eaters. Obesity. 2007; 15: 510-P

HIGHLIGHT

Extra Gum Helps Control Cravings
for Sweet Snacks on NBC's "The Biggest Loser"

In the U.S., contestants on popular reality TV series, "The Biggest Loser" are encouraged to chew long-lasting Extra sugar-free gum, which can help reduce their cravings for sweet snacks and give them an edge over their competition.^1,2

¹ Hetherington MM, Boyland E. "Short term effects of chewing gum on snack intake and appetite." Appetite. 2007; 48(3):397-401.101.3

² Hetherington MM, Regan MF. Effect of chewing gum on short-term appetite control and reduced snack intake in moderately restrained eaters. Obesity. 2007; 15: 510-P