Gelatine is a colorless and flavorless stabilizer that can be used in desserts like pudding, jelly-o, marshmallows and candy. It is also used in cakes, ice-cream, yogurts and some other desserts. Some non-food products, such as skincare or shampoos, are also made with gelatin.
Gelatin is a thickening agent that can be produced from a variety of ingredients. Gelatin can be made by boiling skin, tendons and ligaments of animals, usually cows or pigs, in water. This process releases collagen which is a protein responsible for providing structure to the body. It also happens that it is the most abundant in the body. After the collagen has been extracted, it is filtered and concentrated, and then extruded and dried.
Gelatin is not vegan-friendly because animal products are used in its production. Some non-vegans also choose to avoid it, to support animal welfare. There are gelatin alternatives made from non-animal products.
Gelatin Nutrition Facts
The USDA provides the following nutritional information for a single gelatin envelope, or approximately one-tablespoon (7 g).
Knox, which makes gelatins, says that a serving of the product is likely to be around 1.75 grams. According to the company’s website, one serving contains 6 calories, 0 g of fat, 0 g of carbohydrate and 1.6 gram of protein. When mixed with water, this serving size is equivalent to about 1/2 cup. 2
- Calories: 23.4
- Fat: 0g
- Sodium: 13.7mg
- Carbs: 0g
- Fiber: 0g
- Sugars: 0g
- Protein: 6g
Carbs
Gelatin contains 30 calories per teaspoon, but none of them are carbohydrates. Gelatin contains 0 grams total carbohydrates, 0 sugar grams, and 0 fiber grams.
Gelatine does not contain carbohydrates and will therefore not affect blood sugar levels. It is important to note that gelatin does not tend to be consumed by itself. Gelatin is often used to thicken foods, such as desserts that are high in carbs and sugars. This can raise your blood sugar level. The presence of gelatin does not alter the outcome.
Fats
One teaspoon of gelatin contains no fat. Even a 100-gram portion contains less than one gram of fat. 1
Protein
One tablespoon of gelatin contains approximately 6 grams protein. Remember that you will likely consume less than 6 grams. You won’t get one gram of proteins if you consume just 1.75 grams. Gelatin is not a high protein food.
Vitamins and Minerals
Gelatin does not contain any significant minerals or vitamins. The powder, even if consumed in greater quantities than are typical for recipes, does not provide any significant micronutrients.
Health Benefits
Gelatin is a common ingredient in many recipes. However, it may not have a significant impact on the health of people who consume this food. Gelatin is used in small quantities and often in foods not consumed daily. Some studies have shown that gelatin could provide health benefits. Pharmaceutical-grade gelatin has a number of notable medical applications.
Diarrhea Treatment
Pectin and gelatin are used by some people to treat diarrhea. They do this because they don’t like to use traditional medicines or they don’t want to give medication to their children. It is believed that the gelling agent used to thicken food can also be used to help form stools more effectively. The evidence for this benefit is limited and inconsistent.
Some studies have suggested that gelatin-tannate may reduce chronic diarrhea. Gelatin tannate contains tannic acids. One study found that gelatine tannate combined with other products, such as probiotics, may be effective. 3But the majority of studies indicated that further research was needed.
A review from 2020 evaluated three studies that involved 276 children treated with gelatin tannate to treat diarrhea. The authors of the study found no difference in duration of diarrhea, stool frequencies at day two and day three, vomiting or other adverse effects between gelatin-tannate treatment and placebo.
It is sometimes advised to use gelatin products in conjunction with a liquid-based diet for diarrhea. It is not recommended because gelatin has any medicinal value. Instead, it is recommended because it can feel good to eat solid food while on a liquid-only diet.
Improved Bone Health
Gelatine is also said to protect bones. Again, there is a limited amount of high-quality evidence to support its use.
Early studies indicated that gelatin hydrolysates, such as the pharmaceutical-grade collagen hydrolysate, may reduce pain for patients with osteoarthritis in the hip or knee. Researchers believed that it could have a positive effect on cartilage metabolic rate. More recent studies are needed to confirm the benefit. 6
A very small study, involving only eight healthy males, investigated if a gelatin-enriched supplement taken before an intermittent physical activity program could help boost collagen production and prevent musculoskeletal injury. Researchers compared ingestion of 5- or 15-gram doses of vitamin C-enriched gellatin with a placebo.
The researchers found that adding gelatin into an intermittent exercise program increased collagen synthesis, and may play a positive role in injury prevention and tissues repair. The study was of such a small scope that it is difficult to say if the benefit would translate to a larger population under other circumstances.
Offers a Compliant Alternative Recipe
Gelatin can be used to thicken food instead of other ingredients that do not fit into a specific eating plan.
Other thickeners can be used in recipes by those who are gluten-free for various reasons, such as gluten sensitivity or celiac, wheat allergy, etc. Gelatin is another option. Cornstarch thickens food when heated (like with flour), while gelatin thickens food when cooled.
Gelatin is also suitable for those who follow a low-carb diet or a grain-free one. The carbohydrate content of foods such as soups and stews may be increased (even if only slightly) by adding flour. Gelatin is also a good option if you don’t want to add carbs. Some cooks thicken soups with 1 1/2 teaspoons of gelatin per cup.
May Reduce Hunger for Weight Loss
A gelatin-based weight loss diet has some limited evidence. In a study published in The Journal of Nutrition, a gelatin-based diet was compared to a custard-based diet based on casein. Casein, which is found in dairy products and milk, is a complete form of protein. Gelatin is an incomplete form.
The study included 30 participants between the ages of 18 and 55 with a BMI ranging between 20 and 34. Each participant spent 36 hours in a respiration room that measured energy expenditure and substrate oxygenation. The participants repeated the session 4 times, separated by four weeks.
Body Mass Index is a biased, outdated measure. It does not take into account several factors such as ethnicity, race and gender.
BMI, despite being a flawed measurement, is used by the medical community today because it’s a quick and inexpensive way to analyze potential health outcomes and status.
In each of the four sessions they consumed either gelatin or casein based custard. During each session, blood samples and urine samples as well as scores on appetite were collected to determine appetite suppression. The VAS was used to determine appetite scores.
The study authors concluded that the gelatin diet led to greater appetite suppression.
The energy expenditure on both diets was similar, but the casein-custard dietary regimen preserved more muscle mass. The authors of the study concluded that the “greater hunger-suppressing effects of gelatin” may have a role to play in weight loss, especially for obese people. This effect can be maintained by consuming a diet rich in gelatin over the long term. Long-term casein use may also contribute to fat-free mass preservation.
However, it’s important that you put these results into context. Custard diets will not be sustainable in the long term, nor will they provide the nutrients you need to maintain a healthy body. Brands like Knox suggest that gelatin can be used to create lower-calorie foods.
Allergies
Gelatin allergy has been reported. In fact, according to the experts at Food Allergy Research and Education, allergy to gelatin is a common cause of an allergic reaction to vaccines, many of which contain pig gelatin as a stabilizer.9Published case studies suggest that those who have reactions to vaccines may also test positive in skin tests to several flavored gelatins (e.g., Jell-O), as well unflavored gelatins (Knox). The authors of the report say that vaccine reactions caused by gelatin are rare but life-threatening.
The American Academy of Allergy Asthma and Immunology suggests that people with allergies to pork, beef, cow’s dairy, or even cow’s milk may be at a greater risk of developing a gelatin reaction. 11
Adverse effects
The U.S. Food and Drug Administration has affirmed that gelatin is “generally acknowledged as safe”. There is no evidence of drug interaction.
Variety
Most of the flavorless and colorless gelatin you can find in your local supermarket’s baking aisle comes in a single variety (although some products like Jell-O are flavored).
The collagen in gelatin is extracted from animal connective tissues, but the manufacturers don’t always disclose which animals were used. Some brands provide more information on the animals used to assist customers who adhere to certain religious and cultural practices.
Some people, for example, choose only kosher and halal food, and avoid foods that are derived from pigs. These foods are not compliant because many gelatin products come from pigs. Some beef gelatins made from kosher slaughtered meat would be compliant. You can check the kosher certification on the product if the list of ingredients isn’t specific.
You can also use alternatives to gelatin that is not made from meat. There are many alternatives to meat gelatin.
- Agar agaralso known as “agar”, this thickener is derived from cooked and pressed seaweed. Online and in certain supermarkets, you can buy this gelling agent in powdered or flaked form. If you’re using powdered agar, use the same amount as gelatin when cooking. When using flakes instead of powder, one tablespoon equals about a teaspoon. Some citrus fruits need more agar agar to replace gelatin. Agar-agar does not gel well with uncooked pineapple, papaya or mango.
- Pectinis found in many plants, including apples and citrus fruit. Pectin is used by food manufacturers to produce some yogurts and confectionery. Pectin is used to improve the mouthfeel of beverages made from fruit and can also be used in home cooking to thicken jams and jellies.
- Carrageen is also derived seaweed. This thickener, also known as Irish moss is best used to make puddings and gels that are softer.
When it’s Best
Gelatin can be found in the baking section at most grocery stores. Many online shops sell gelatin.
Food Safety and Storage
Gelatine should be stored in a dry, cool place in a tightly sealed container. The USDA states that gelatin will stay fresh in a sealed container for three years if it is not opened and properly stored. 12Gelatin shouldn’t be frozen.
How to Prepare
Gelatin can be used in a variety of recipes. When using a basic packet of gelatin, pour the packet into a small bowl with about 1/4 cup cold water, or another liquid. Allow it to stand for a minute, so the granules can separate. Add another 1/4 cup boiling water, and stir until all granules have been dissolved.
Add two tablespoons sugar to the mixture of cold water and granules if you want a thickener that is sweetened. Add a half-cup of boiling water instead of 1/4 cup, stir and dissolve.
Some recipes require you to thicken food that is heated on the stove. In this case, add the granules and cold water to a pan instead of a large bowl. Allow it to sit for one minute, then heat on low for three minutes while stirring continuously until the gelatin is dissolved. You can dissolve gelatin in a blender, or even the microwave.
You can add ingredients to a mold after dissolving them. The smaller metal molds chill quicker than the larger glass or plastic molds. Chilling times can vary from 20 to 45 min depending on the recipe.
