Many people believe that chewing gum is an effective weight-loss tool.

This article looks into the science behind these claims to determine whether chewing gum can truly help shape your face or shed unwanted weight.

Can chewing gum make you gain weight?

Chewing gum could make you FAT because the minty taste makes sugary food more tempting. It may well give you minty-fresh breath, but chewing gum could also cause weight gain, new research suggests. Scientists have discovered that people who chew gum eat more high-calorie sweet foods.

Can chewing gum help weight loss?

And while gum chewing may reduce the frequency of meals, according to yet another study, people may consume more calories from less-nutritious foods when they do eat. In one more study, chewing gum regularly for eight weeks did not help facilitate weight loss in overweight and obese adults

You probably have your favorite flavor when it comes to your gum of choice—you may go classic peppermint, spearmint, cinnamon, or bubble gum. The flavors are endless, but the pleasure of chewing gum doesn't just stop at which flavor you pick up.

In fact, many people rely on chewing gum for weight loss. Some say it helps them control cravings. For others, it keeps them from eating otherwise calorie-laden junk. But the debate about whether chewing gum is a legit (and healthy) weight loss strategy is more encompassing than a "yes" or "no" answer.

"There is mixed data on whether chewing gum can produce weight loss," says Danielle Staub, MS, RD, CDN, Clinical Dietitian at New York-Presbyterian/Weill Cornell Medical Center.

Breaking down the different sides of the debate, let's look at the evidence that supports—or refutes—whether chewing gum can help you lose weight.

Which gum is the best?

While you may want to stay away from those with artificial sweeteners, those with sugar alcohols may still be the best choice depending on your stomach. But if they bloat you, go with a gum that has the least amount of added sugar.

"Sugar-free gum is a good option if you can tolerate sugar alcohols. There are natural gums on the market that have minimal added sugar as well," says Staub.

Bottom line: "There is nothing inherent, ingredient-wise, in the gum that would foster weight loss," says Auslander Moreno.

However, if you can swap out a "bad" behavior (like mindless or emotional eating) for one that saves you from crushing extra calories or added sugar, chewing gum could have an impact on your weight loss.

The bottom line

However, its effects appear to be negligible and are unlikely to cause any long-term weight loss results without being coupled with significant dietary or lifestyle changes.