5 Reasons to Include Gelatin in Your Diet
Gelatin has gained popularity as a healthy dessert so you should included it in your diet. This is because it’s low in calories and a high source of energy nutrients. Thus, it support the functions of the metabolism and helps you lose weight. Likewise, it’s an ingredient rich in protein that can improve 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 when you crave something 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!
Before finding out about the benefits of adding gelatin into your weight loss diet, it’s convenient to know what this food is and what it’s composed of.
Also known as grenetine, this thickener of animal origin is obtained by processing the connective tissues of cattle and pigs.
At the store, you can find it as unflavored gelatin powder or sheets. You can use them for making desserts and other interesting recipes. It’s mainly composed of collagen, but also a source of carbohydrates, antioxidants, and water.
Reasons to include gelatin in your diet
There are several reasons why you should include gelatin in your weight loss diet. Of course, it all depends on the how you make it.
In general, it’s the ideal dessert for any balanced diet in combination with healthy and natural ingredients. Let’s look at it in more depth.
1. It curbs your food cravings
One of the most outstanding benefits of including gelatin in your diet is it helps relieve cravings. Therefore, you can enjoy it as a low-calorie snack instead of eating fattening goods.
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, this wholesome food helps you 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
Arginine is one of the amino acids of gelatin. Furthermore, the body assimilates this substance and 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 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 .
Read about 7 Protein Snacks to Increase Muscle Mass
4. Include gelatin in your diet to improve 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.
Add gelatin to your diet to lose weight: example of a one-day menu
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 (250 ml.)
- A c. of liquid gelatin (250 ml.)
- 2 slices of bread with cream cheese
- 1 bowl of mixed salad
- 3 servings of steamed vegetables
- 2 tbsp. of brown rice
- A portion of chicken or fish
- 1 portion gelatin blended with fruit
- A portion of light gelatin
- 1 bowl of vegetable soup
- 1 c. of green tea (250 ml.)
Check out the Three Healthy Ideas for Quick Dinners
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 (to taste)
- 1 c. of hot water (250 ml.)
- 1 tsp. of grated ginger (5 g.)
- 3 tbsp. of unflavored gelatin (45 g.)
- 1 tbsp. of flax seeds (15 g.)
- 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 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.Don’t base your daily diet solely on the foods mentioned here.
Gelatin usually contains a large amount of added sugar so it’s important to maintain a moderate consumption. Even if it’s a light or contains zero sugar.
All cited sources were thoroughly reviewed by our team to ensure their quality, reliability, currency, and validity. The bibliography of this article was considered reliable and of academic or scientific accuracy.
- Coronado H, M., Vega y León, S., Gutiérrez T, R., Vázquez F, M., & Radilla V, C. Antioxidantes: perspectiva actual para la salud humana. Revista Chilena de Nutrición. Junio 2015. 42 (2).
- González, I. (2015). Gelatina. FEUM.
- Jäger R, Kerksick Ch. M, et al. International Society of Sports Nutrition Position Stand: protein and exercise. Journal of the International Society of Sports Nutrition. junio 2017. 14: 20.
- Levine M, Violet P. C. Breaking down, starting up: can a vitamin C – enriched gelatin supplement before exercise increase collagen synthesis? American Journal of Clinical Nutrition. Enero 2017. 105 (1): 5-7.
- Medline Plus. Creatina. Biblioteca Nacional de Medicina de Estados Unidos. Octubre 2021.
- Roberts J, Zinchenko A, et al. The short-term effect of high versus moderate protein intake on recovery after strength training in resistance-trained individuals. Journal of the International Society of Sports Nutrition. Noviembre 2017. 14: 44.
- Salvador, A., Suay, F., & Martínez-Sanchís, S. (1995). Deporte y salud: efectos de la actividad deportiva sobre el bienestar psicológico y mecanismos hormonales subyacentes. Psicología General Aplicada. 1995. 48 (1): 125-137.