Gelatin is made of animal bones, cartilage, and skin. It is a common ingredient in soups, broths, sauces, gummy candies, marshmallows, cosmetics, and medications.
This common thickening and gelling agent is an animal-based product that contains high levels of protein.
In this article, learn about the possible health benefits of gelatin and who may want to avoid it.
Manufacturers produce gelatin by processing animal bones, cartilage, and skin. They may use the bodies of cows or fish, for example.
The process extracts the collagen, a fibrous protein that connects muscles, bones, and skin, and turns it into gelatin, a flavorless, colorless, jelly-like substance.
Frequently asked questions
Is gelatin vegetarian or vegan?
Gelatin is not vegetarian or vegan. It comes from processed animal tissue. However, vegetarian and vegan gelatin substitutes are available.
Is gelatin gluten-free?
Gelatin is gluten-free. However, some products that contain it, such as soups and desserts, may also contain gluten.
Is gelatin a protein?
Gelatin is a high protein product. For example, 100 grams (g) of dry gelatin powder contains more than
Protein consists of various amino acids, and gelatin contains several of these.
The types of amino acids in gelatin-based foods depend on the specific food, the source of the gelatin, and its processing.
The bones and organs of some animals contain the amino acids in gelatin, and by eating gelatin, a person can obtain these amino acids.
Gelatin may provide various health benefits.
Healthy body tissues
In its purest, powdered form, gelatin has a
Protein is a macronutrient, meaning the body needs significant amounts to function.
Proteins are
- build and maintain body tissues
- support the proper function of various organs
- act as enzymes and hormones
Find out how much protein people need.
Skin care
Gelatin derives from collagen, which helps maintain the skin’s elasticity. With age, the body loses collagen. The skin becomes less firm, and wrinkles and lines may develop.
In 2021, researchers conducted a meta-analysis of studies looking at the impact of collagen supplementation on skin aging. The results suggested that taking hydrolyzed collagen for 90 days
However, experts are uncertain that consuming gelatin would have the same effect.
Learn more about collagen supplements.
Managing blood sugar
A small 2019 study indicated that glycine, an amino acid in gelatin, may help people with type 2 diabetes manage the condition by improving insulin sensitivity.
However, some gelatin-based foods, such as gummy candies, have high sugar content, so they are not suitable for people with type 2 diabetes.
Read about foods that help lower blood sugar levels.
Bone strength
Gelatin contains the amino acid lysine, which is important for muscle and bone health. It helps the body absorb calcium, keeping bones strong and reducing bone loss.
Studies have found an
However, more research is necessary to confirm whether eating gelatin can improve bone health in humans.
Sleep quality
Gelatin contains high levels of the amino acid glycine. Some older studies suggest that glycine may improve sleep quality and other neurological functions.
However, the researchers did not specifically recommend consuming gelatin to improve sleep.
Weight loss
Consuming gelatin-based products as part of a balanced diet may help promote weight loss due to gelatin’s high protein and low calorie contents. Protein
However, some sources of gelatin, such as chewy candies and marshmallows, also have high sugar content. People should opt for low-sugar sources of gelatin, especially if weight loss is a goal.
To thicken dishes, such as soups and desserts, people can try these plant-based alternatives to gelatin:
Pectin
Pectin is a thickening and gelling agent. In cooking, it can serve the same purpose as gelatin. However, pectin is plant-based and suitable for vegetarians and vegans.
Companies typically make pectin from the skins of fruits and vegetables. As a result, pectin is high in carbohydrates but low in protein, unlike gelatin. There is
Agar agar
Like pectin, agar agar is a plant-based thickening and setting agent. Companies typically make agar agar from seaweed extracts.
It has little
Gelatin is present in many premade food items, and it can be easy to add to cooking at home. For example, sprinkling gelatin powder into a smoothie can add a protein boost.
Mousses and jello
Gelatin can add shape and texture to sweet or savory mousses and jello dishes, such as this healthy homemade jello recipe.
To use gelatin powder, first “bloom” it in cold water, then add hot water to dissolve it. Different products have different instructions about quantities and timing, but generally, using more water gives the gelatin a softer consistency.
Homemade stock
People can make gelatin-rich broth at home by cooking the leftover carcass or bones of poultry or beef. Follow these steps:
- Cover the bones and any other ingredients, such as carrots or onions, with water
- Bring this to a boil, then allow it to simmer.
- Check occasionally to ensure that the mixture does not boil dry, and add extra water if necessary.
- When the broth cools, the surface will have a gel-like substance. Use this right away to make a soup or stew or freeze it for later.
Gelatin is a high protein ingredient that can enhance the flavor, texture, and nutritional value of certain foods, such as mousses, stews, and gelled desserts.
It may benefit health in various ways, but more research is necessary to confirm these benefits. Supplements may be another way of obtaining the nutritional benefits of gelatin.
Gelatin is an animal product and is not suitable for vegetarian or vegan diets. Pectin and agar agar are plant-based alternatives.