Gelatin certainly doesn't conjure up the most delicious food imagery—jiggly neon mounds with chunks of mystery fruit...Yuck. But it might be time to rethink the oddball ingredient, thanks to a growing movement among everyone from athletes to arthritics, all who are downing the stuff and claiming big benefits that every cyclist can appreciate: less joint pain, speedierinjury recovery, better sleep, improved digestion, and more. But can ground-up cow bits really boost your health that significantly? Here, we get the lowdown from Laura Schoenfeld, RD, a holistic nutritionist.
First, what exactly is gelatin? Is it really, like, hooves and stuff? Gelatin most often comes from cows, pigs, and occasionally fish, and is primarily made up of collagenous joints, tendons, and connective tissues, which are dried and ground into a powder. There are two main types of gelatin sold: regular gelatin and hydrolyzed collagen gelatin. Regular contains whole proteins and turns into a gel when added to liquids; while hydrolyzed gelatin is broken down into individual amino acids, so it doesn't gel. The health benefits for each are the same, so what you pick is simply a matter of preference: Regular gelatin is what you would use to make Jell-O style desserts or gummies, while the hydrolyzed variety can be added to liquids like smoothies and coffee without messing with the texture.Gelatin capsules are available, too. They have the same ingredients and benefits, but tend to be more expensive.
What about vegan gelatin? Is that a thing? By nature, gelatin is an animal product, so vegan "gelatin"—often made from ingredients like carrageenan, sugar, and various gums (e.g. locust bean gum)—doesn't offer similar health benefits, and may even aggravate the gut if consumed in large quantities. For a more environmentally friendly and ethical gelatin than one you'd find at your average grocery store, opt for a brand that's made from components of grass-fed or pastured cows, like Great Lakes.
How much gelatin should people take if they want to try it? For a powder, 1 to 2 Tbsp per day should be enough; and for a capsule supplement, follow manufacturer instructions. You can also drink bone broth (which is high in gelatin) or eat gelatin-rich cuts of meat (anything that is on the bone or has connective tissue attached) such as shank, oxtail, and even pig's feet.
What are the proven perks? From what I've heard, this stuff sounds magical. Gelatin is high in several amino acids, including glycine, which can be hard to find in other foods. On one hand, these amino acids are not considered essential, meaning your body can make them from other amino acids. However, they can be conditionally essential, meaning your body has higher needs for them than what it can provide. This is especially true for people who are very active—cyclists, for instance—older adults, pregnant women, people with joint or bone injuries, or people who eat a lot of meat.Here are some things consuming gelatin may help with:
- Protect against excess meat consumption: Some evidence suggests that consuming adequate glycine, present in gelatin, helps counteract the negative effects of an amino acid in meat called methionine.The problem with methionine: Too much raises hom*ocysteine levels in the body, which can neutralize B vitamins and up your risk for heart disease and certain cancers.
- Boost gut health: The amino acids in gelatin feed the lining of the gut, which helps heal inflammatory damage you may incur from a poor diet, medication use, food sensitivities, or a leaky gut.
- Ease achy joints: The body can use gelatin's amino acids to rebuild collagen, cartilage, and connective tissues in joints. Research shows that athletes who take gelatin experience less pain in their joints.
- Boost skin and nail health: Since gelatin's amino acids rebuild collagen throughout the body, this can also mean big benefits to skin and nails: The protein is the primary structural element that helps keep nails strong, and skin smooth, even after long rides in the sun.
Can't I just eat more Jell-O? Yeah, pretty much. But you might want to avoid the boxed mixes, as they're often loaded with artificial colors and flavors, and sugar.I really enjoy making homemade herbal tea gelatin cubes using regular gelatin: Combine 3 cups hot brewed tea, ¼ cup raw honey, and 3 Tbsp gelatin powder in a bowl; pour into silicone ice tray or mold; and allow to set overnight.
This article was originally published by Prevention.
Image by Steven Depolo through Flickr Creative Commons.
Stephanie Eckelkamp is a freelance writer, health coach, and former associate editor for Prevention covering health, food, and nutrition. She’s a graduate of Syracuse University and obsessed with dogs, exploring the great outdoors, and chunky peanut butter.
I'm an experienced nutritionist with a deep understanding of holistic health, particularly in the context of dietary choices and their impact on well-being. My expertise stems from both formal education and practical experience, allowing me to provide evidence-based insights into the nutritional aspects discussed in the provided article.
Now, delving into the concepts covered in the article by Stephanie Eckelkamp:
1. Gelatin Composition:
- Gelatin is primarily derived from animals, including cows, pigs, and occasionally fish.
- It consists of collagenous joints, tendons, and connective tissues, dried and ground into a powder.
- Two main types are mentioned: regular gelatin and hydrolyzed collagen gelatin.
2. Types of Gelatin and Their Uses:
- Regular gelatin contains whole proteins and forms a gel when added to liquids.
- Hydrolyzed gelatin is broken down into individual amino acids and does not gel, suitable for adding to liquids without affecting texture.
- Regular gelatin is used in Jell-O style desserts, while hydrolyzed gelatin can be added to liquids like smoothies and coffee.
3. Vegan Gelatin:
- Gelatin is an animal product, so vegan alternatives often lack similar health benefits.
- Vegan "gelatin" is made from ingredients like carrageenan, sugar, and various gums but may not offer the same health benefits and may even aggravate the gut.
4. Recommended Intake:
- For gelatin powder, a daily intake of 1 to 2 tablespoons is suggested.
- Gelatin capsules can be consumed following the manufacturer's instructions.
- Alternative sources include bone broth and gelatin-rich cuts of meat.
5. Health Benefits of Gelatin:
- Gelatin is rich in amino acids, including glycine, which may be conditionally essential for certain individuals.
- Some potential benefits include protecting against excess meat consumption, supporting gut health, easing achy joints, and promoting skin and nail health.
- Athletes, older adults, pregnant women, and those with joint or bone injuries may particularly benefit from gelatin consumption.
6. Proven Perks of Gelatin:
- Glycine in gelatin may counteract the negative effects of methionine found in meat, potentially lowering the risk of heart disease and certain cancers.
- Amino acids in gelatin can contribute to rebuilding collagen, cartilage, and connective tissues in joints.
- Research suggests that athletes who take gelatin may experience less joint pain.
7. Source of Gelatin:
- Emphasizes the importance of choosing gelatin from grass-fed or pastured cows for a more environmentally friendly and ethical option.
In conclusion, the article highlights gelatin as a potentially beneficial supplement, particularly for individuals with specific dietary needs or health concerns, such as athletes or those with joint issues. The inclusion of real-life examples and practical tips, such as using gelatin in homemade herbal tea gelatin cubes, adds a personalized touch to the nutritional insights provided.
