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Are Tic Tacs Keto Friendly? [You’ll LOVE This!]


written by

Husein Gradasevic

Are tic tacs keto

Tic Tacs are the most popular refreshment candies in the world! These are tiny little mint candies giving you a BURST of freshness! But are tic tacs keto?

Tic Tacs are literally lifesavers to keep in your car or bag if you ever go out on a date!

And not just dates, if you are going for any kind of meeting, people really love that minty fresh breath!

Mint is a well-known appetite suppressant and a lot of people use Tic Tacs to get through their sugar cravings!

Are tic tacs keto

Whether you’re trying to mask that ugly keto-breath, or you want to satisfy your pesky little sweet tooth, Tic Tacs may seem like the perfect option.

In this article, we’ll see how Tic Tacs fit into the keto universe. I’ll also teach you how to spot a keto-friendly chewing gum!

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Is Tic Tac Keto Approved?

Tic Tac is keto-friendly only in moderation. You should stick to a single serving that has just 2 calories and half a gram of carbs.

But honestly, a lot of us simply pop in a handful of tic tacs at a time. You can’t afford to make such a mistake on the keto diet!

Let’s say you had 8 pieces of tic tac in one go. They equate to 4 grams of sugar which is a complete disaster and will surely kick you out of ketosis!

tic tacs are keto in moderation

Now you may be wondering – How can just 4 grams of carbs affect my ketosis?

Well, on a keto diet, it’s not just the number of carbs that matter, but you also have to consider the nature of these carbs!

There are two types of carbohydrates in every food on earth: Simple carbs & Complex carbs

Simple carbohydrates have a very high glycemic value and they can easily trigger an insulin spike, throwing you out of ketosis! Some of the examples are fruit juices, sugar, fructose, etc.

Anything that is starchy and sweet is probably a simple carbohydrate. Think of rice, potatoes, table sugar, etc.

Complex carbohydrates, on the other hand, have a lower glycemic value. They are less likely to cause sudden spikes in blood sugar.

In fact, they release energy slowly and gradually into your bloodstream. Some common examples are whole wheat bread, brown rice, oats, etc.

Coming back to the topic, the 4g of sugars in a handful of tic tacs can quickly throw you out of ketosis. They slow down ketone production by immediately spiking your insulin.

The key to enjoying Tic Tacs on a keto diet is using them only as a refreshment and NOT a candy.


TIc Tacs can really be a savior when battling the keto-flu breath! It’s that weird breath that oozes out of your mouth as soon as you begin the keto diet.

Your body is fairly new to keto at this stage and produces way more ketones than required. These extra particles flood your breath which gives it a foul smell.

So eating tic tac isn’t a problem if and only if you stick to the standard serving i.e one or two pieces at a time.

Having more than that exposes you to two kinds of risk:

  • It can really trigger future sugar cravings and make you more likely to cheat
  • Each tic tac has half a gram of sugar and all those carbs can easily add up if you aren’t careful!

Other than that, small servings of Tic Tac can really help you get through those late-night snack cravings!

Whenever I feel like eating something at midnight, I pop a tic tac and the urge pretty much subsides.

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Are Tic Tacs Really Sugar-Free?

A single piece of tic tac contains 0.5 grams of sugar. It is in no way sugar-free!

But why does their label say sugar-free?

It is simply a marketing gimmick that has really worked well for them!

You see, each piece of tic tac contains just a little under 0.5 g of sugars.

tic tacs have sugar

And according to US federal regulations, if your food product has less than 0.5g sugar per serving, you can label it as sugar-free!

But honestly, we all know that a regular joe eats more than a handful of tic tacs at a time.

That’s one of the extremely clever marketing tactics I’ve ever come across!

You shouldn’t fall for their sugar-free label and stick to a single serving of tic tac on the keto diet.

If you were to eat a whole pack of 60 servings, that’s a massive 30g of sugar straight into your belly!

Are Tic Tacs Really Calorie Free?

Each piece of tic tac has around 2 calories according to USDA.

But why does their label says ZERO calories?

It is based on the same principle as carbohydrates in the Tic Tacs. FDA allows a food item to be labeled as ZERO calories if the recommended serving size contains less than 5 calories.

That means consuming a whole pack of 60 tiny Tic Tacs will give you around 120 calories!

(Read: Is Propel Water Keto?)

How to Find a Keto-Friendly Gum

Chewing gum has many fans in the fitness community!

Whether you want to burn extra calories or you want something to satisfy that sweet tooth, gum can definitely be a part of your keto diet.

In fact, it’s a highly proven method to get rid of the ketone-breath (the ugliest symptom of keto-flu!)

But it’s damn difficult to find a low carb gum in the market. There is literally no brand that says “keto-friendly gum” on it’s label.

So how do you find one?

Keto-friendly gums are those that are sweetened with Xylitol. It is a natural and plant-based sweetener that is often found in oral care products.

Since it is a sugar alcohol and doesn’t raise insulin, all carbs from this sweetener are EXCLUDED while calculating net carbs on keto.

Xylitol tastes similar to sugar and contains 3 calories per tablespoon.

Keto-ers often use it as a sweetener for their tea, coffee, smoothies, etc. In fact, you can replace it with sugar in a 1:1 ratio!

Xylitol is also used in many chewing gums as it fights off bad bacteria in your mouth. Studies show that it is also beneficial for you gut health.

Note: Do not go overboard with Xylitol as it can cause stomach cramps sometimes. Start with a tiny quantity while experimenting with your first Xylitol-flavored gum.

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Keto Approved Chewing Gums

Tic Tac is the most common refreshment candy but it still contains half a gram of sugar and Maltodextrin (highly processed sweetener!)

It means you can only enjoy a tiny quantity of Tic Tacs on the keto diet.

But luckily, I have got a variety of options for my lovely audience!

All of these gums are flavored with Xylitol and don’t mess with your insulin levels. They are pretty much keto-safe and works wonders for your oral health!

In fact, ​The American Academy of Pediatric Dentists recommends Xylitol as a weapon against tooth decay!


PUR Gum is an all-natural solution to your gum cravings on keto! It is aspartame-free, gluten-free, non-GMO, and vegan friendly as well.

One pack contains 55 servings where each serving is a single gum. Its Spearmint flavor gives you a long-lasting freshness that kicks away bad breath!

Pur gum on keto

As I jumped onto the fitness path, I actively began noticing the ingredients of everything I ate!

I realized that most chewing gums in the market are loaded with sugar. But do you know what’s worse?

The so-called “sugar-free” gums are actually filled with the chemically manufactured sweetener – Aspartame. From long-term side effects to giving instant headaches, Aspartame really has a bad rep in the health community.

That’s when I started looking for more natural products that are actually healthy.

PUR Gum is one of my earliest Keto finds that works really well to satisfy those cravings, WITHOUT any Aspartame or sugar!

EPIC 100% Xylitol Gum

EPIC gum works really well for that pesky little sweet tooth!

Its blend of sweeteners really gives you a sugar rush which is keto-friendly as well. EPIC gum has almost 50% more Xylitol than other gum brands, making it a great dessert!

EPIC has a wide range of 7 flavors, all of which are sweetened with keto-friendly Xylitol.

A single serving of EPIC contains just 2.4 calories and 0g net carbs.

epic xylitol gum

They also offer the classic minty peppermint in 7 different variants. If you have kids at home, the Fresh Fruit flavor will be an instant hit!

Whether Keto or not, EPIC gum is a much healthier alternative to the sugar junk selling in the markets!

The only issue I have with Xylitol flavored gums is that their flavor dies out pretty quickly. You pop in a piece and within 5 minutes the taste is gone!

Luckily, EPIC has a really good amount of Xylitol which helps sustain the taste for much longer.

Spry Keto Gum

Spry gum isn’t as sweet as EPIC but it freshens up your mouth like nothing else!

It is gluten-free, aspartame-free, and non-GMO as well.

Each serving of Xylitol has 2.2 calories and 0g net carbs.

I’ve tried almost all of their variants but the cinnamon gum has a very distinctive taste. It really moisturizes your dry mouth and freshens up your breath!

spry gum keto

So what’s so special about Xylitol in chewing gums?

Xylitol is a completely natural ingredient that stops bacteria from sticking to your teeth. And since they can’t be seated in your teeth, they can’t even grow!

It changes the pH levels of your mouth to stop the bacteria from accumulating inside.

Spry gum bottles have a very innovative bottle lid. It is tightened using screws so that you can easily carry it around in your car, pockets, bags, not having to worry about spilling them!

If you struggle with anxiety or have a dry mouth during stressful situations, chewing a gum can help you in both ways!

Chewing something diverts your mind from the topic you are stressing about. On the other hand, Spry gum is an excellent moisturizer for your mouth!

My only complaint from Spry gums is that their flavor fades off pretty quickly! The cinnamon gum toughens after just 5 minutes and it becomes hard to chew.

Benefits of Chewing Gum

We all have popped in a gum just before kissing our special ones!

And peppermint is definitely a personality boost as it masks that ugly garlic breath from the lunch!

But apart from these obvious reasons, there are plenty of benefits to chewing gum on the keto diet:

Burns Calories

Did you know that you can burn 11 calories with an hour of chewing gum?

11 calories may look small but they seriously add up over time! And if you are a chewing gum fanatic (like me!), you may be having it 2-3 times a day, which is a significant calorie burn.

Other than just calories, gums like Tic Tac on keto really help you get through those sugar cravings, WITHOUT any damage to your diet!

Mint is a well-known diet suppressant that signals your brain to stop craving more food.

(I wish we had an app for that! Living a healthy life would be so much easier!)

Prevents Tooth Decay

Sugar-free gum is a blessing for your teeth because it wards off tooth decay.

And chewing gums flavored with Xylitol is a double-edged sword because dentists believe this sweetener has anti-bacterial properties.

According to the Oral Health Foundation, chewing gum brings more saliva, which strengthens your teeth and reduces the acid present in your mouth. High quantities of mouth acid can weaken your tooth enamel.

But you should keep in mind that not all gums are created equal!

If you are only having Tic Tacs on the keto diet, none of these benefits would apply to you.

In fact, the sugar present in them might attract even more bacteria if you don’t rinse properly!

Hence you should consider shifting to more sugar-free and aspartame-free options.

Fights off Sleepiness

Several studies across the globe have found that chewing gum can prevent drowsiness.

If you have long projects to work on, it’s very common to procrastinate and you might even doze off to sleep! That’s where chewing gums can help you stay sharp and focused.


In a 2011 study, researchers found that chewing gum significantly boosted alertness in participants.

Feeling drowsy in office? Chew on a good gum so that your boss doesn’t catch you sleeping!


Are Tic Tacs Really Keto?

Tic Tacs are keto only in moderation because each tiny serving has half a carb. If you stick to one or two pieces at a time you’ll do just fine.

But most of us usually take a handful of Tic Tacs and pop them in! This can be a really big mistake and you might even end up being kicked out of ketosis!

Alternatively, you can get Xylitol flavored gums and enjoy them guilt-free on the keto diet!

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