Five Reasons to Include Gelatin in Your Diet

Gelatin often contains sugar and you can take advantage of it to obtain energy and be able to stay active throughout the day.
Five Reasons to Include Gelatin in Your Diet

Last update: 14 April, 2021

Gelatin has gained popularity as a healthy dessert. It’s very low in calories and has high-energy nutrients that support the functions of the metabolism that help you lose weight more easily. Likewise, it’s an ingredient that’s rich in protein and can enhance your health.

For a long time, it was thought that it was not advisable to consume it due to commercial products containing harmful dyes and additives.

Indeed, we know that moderate consumption of gelatine, within a balanced diet, isn’t harmful. However, you must opt for those without added sugars.

In addition, take advantage of this treat in those moments when you crave something to eat as it’s when you might resort to overly processed industrial foods, such as fried foods and pastries.

Among other things, gelatine contains water and sugar, and to a certain extent, proteins that, once assimilated in the body, can favor the formation of muscle mass and other processes involved in weight.

Why should you add gelatine to your regular diet? Continue reading to find out!

What’s gelatin?

Before finding out about the benefits of adding gelatin into your lose-weight diet, it’s convenient to know what this food is and what it’s composed of.

Also known as unflavored gelatin, it’s a thickener of animal origin obtained by processing the connective tissues of cattle and pigs.

At the store, you can find unflavored gelatin powder or sheets, which are often used in making desserts and other interesting varieties of recipes. It’s mainly composed of collagen, but also provides carbohydrates, antioxidants, and water.

Reasons to include gelatin in your diet

There are several reasons why you should include gelatin in your diet in order to help you lose weight. Of course, it all depends on the ways you prepare it.

In general, it would turn out to be an ideal dessert for any balanced diet in combination with healthy and natural ingredients.

1. It curbs your food cravings

Woman looking at a cake
Including gelatin in the diet helps reduce food cravings.

One of the most outstanding benefits of including gelatin in your diet is that it helps to relieve your hunger. Therefore, you can enjoy it as a low-calorie snack that reduces cravings that lead to continuous overeating.

2. Include gelatin in your diet to improve your athletic performance

Despite it having a low-calorie content, gelatin is a source of protein and carbohydrates that serves as a source of energy. Thanks to its vitamins and minerals, it’s a complete food that allows you to improve athletic performance.

However, there’s no scientific literature that can back the claim that consumption of gelatin leads to better athletic performance. This is because the amount of protein it provides isn’t enough to improve post-exercise recovery or to stimulate protein synthesis in the body. In fact, a study reveals that a minimum protein quantity of 20 grams – post-workout – improves recovery.

Effects of gelatine on collagen synthesis

One of the properties attributed to gelatine in the field of athletics is the ability to stimulate collagen synthesis. This is because this effect would accelerate the recovery of damaged tendons. However, a study didn’t find such a relationship using a combination of gelatin enriched with vitamin C.

3. It helps build muscle mass

A woman doing push-ups.
You can include gelatin in your diet if you want to increase your muscle mass.

One of the amino acids that gelatin has, is arginine. Furthermore, when the body assimilates this substance it also obtains creatine. As some people may know, this compound is a determining factor in the muscle mass formation process. Along with other proteins, it’s ideal for a strong and toned body.

Regular intake of gelatin can improve the total amount of protein ingested, although it’s just a small portion of what you need. To generate muscle hypertrophy, you’d require a protein intake of around 1.8 g/kg b.w./day according to the Journal of the International Society of Sports Nutrition.

4. Include gelatin in your diet to improve your digestion

Including gelatin in your diet supports the digestive processes and improves the assimilation of certain nutrients. This is due to its content of an amino acid called glycine, which stimulates the hydrochloric acid in the stomach. It also relieves constipation and reduces acid reflux.

There are no scientific studies to confirm these claims though; thus, this claim is based on popular wisdom.

5. It’s fat and cholesterol-free

Unlike other diet desserts, light gelatin contains no fat or cholesterol. Thus, it’s a very healthy snack that doesn’t cause weight gain if you don’t use any products with added sugars or artificial components.

A weight-loss menu with gelatin

Three fruit desserts.
The healthiest way to eat it is by creating your own gelatin desserts.

The best way to take advantage of the benefits of gelatin is to incorporate it into a balanced diet.


  • A piece of fruit
  • 1 c. of tea or coffee
  • Gelatin drink (recipe below)
  • 2 slices of bread with cream cheese


  • 1 bowl of mixed salad
  • 3 servings of steamed vegetables
  • 2 tbsp of brown rice
  • 1 portion of chicken or fish
  • 1 portion of fruity gelatin


  • A portion of light gelatin
  • 1 bowl of vegetable soup
  • 1 c. of green tea

Gelatin drink for weight loss

You can drink this as part of your breakfast or as a snack. This is because it’s a quick and easy alternative with which to benefit from this substance in your daily diet. However, you must drink it in moderation because it has a laxative effect.


  • Fruit
  • 1 c. of hot water
  • 1 tsp. of grated ginger
  • 3 tbsp. of unflavored gelatin
  • 1 tbsp. of flax seeds 
  • Ice (optional)


  • Firstly, dilute the unflavored gelatin in a cup of hot water
  • Then, transfer it into the blender and blend with the remaining ingredients

Mode of consumption

  • Divide the drink into two servings a day and take one in the morning and another in the afternoon.

Eat gelatin, but always within a balanced diet

Finally, the menu proposed here is only an example of how to eat gelatin within a balanced diet so get creative.

Gelatin usually contains a large amount of added sugar so it’s important to maintain a moderate consumption. Even if it is a light or 0% sugar version.

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