Is Gelatin Healthy to Eat? What Are the Benefits and Side Effects? (2024)

• What Is
  • What is gelatin?
• Nutrition
  • Gelatin nutrition: Is it healthy?
• Health Benefits
  • What are the health benefits of gelatin?
• Downside
  • What's the downside of eating gelatin?
• Alternatives
  • Alternatives to gelatin
• Verdict on Gelatin
  • The verdict on gelatin
• Comments
  **COMMENTSTAGLIST**
• More
  **OTHERTAGLIST**

What is gelatin?

Most people have heard about the mid-20th century, when cookbooks shoved nearly anything into gelatin. Most people know it now as a sweet treat in a little plastic cup. Either way, can gelatin be healthy?

Gelatin's not just a jiggly dessert. Gelatin (or gelatine) is a key component of foods, pharmaceuticals, cosmetics, and even photography.

Gelatin is the product of boiling animal parts that contain collagen, like their connective tissues, cartilage, skin, and bones.

Gelatin can come from any animal, but some are better suited than others. Almost half of all gelatin comes from pig cartilage and skin. Cows are the second-most-common source. Cows are more susceptible to diseases, though, so there's some concern about gelatin produced from them.

Due to religious and cultural restrictions, marine-based gelatin also emerged. It's not as universally effective as typical gelatin, but it's becoming popular among some groups.

Gelatin in food

The food industry uses gelatin to improve the texture and stability of its products. Gelatin gives jelly, marshmallows, ice cream, and other sweets their gooey or creamy textures.

Gelatin in pharmaceuticals

The pharmaceutical industry has made use of some unique properties that gelatin possesses. Gel capsules, for instance, can control the release of drugs after they've been ingested.

Gelatin in cosmetics

Like the food industry, the cosmetic industry uses gelatin to give its products the perfect consistency. You can find gelatin in creams, foaming sprays, or bath salts.

Gelatin nutrition: Is it healthy?

Gelatin's nutrition depends on what animal it comes from and who made it. Most gelatin is at least 90% protein, though, because it comes from collagen.

Gelatin is nearly a complete protein. It has eight out of the nine essential amino acids, only lacking tryptophan.

Gelatin nutritional facts

Gelatin is a simple product with three primary nutrients: calories, protein, and sodium.

A 7-gram serving of gelatin has around 30 calories. Most of gelatin's calories come from protein. Gelatin is almost all protein. In fact, most gelatin will have around 1 gram of protein per gram, depending on the source and manufacturer.

Some gelatin may contain sodium that's a natural byproduct of the processing of animal parts. The amount of sodium is small, though: around 10 milligrams per 7-gram serving.

Flavored gelatin nutrition

Not all gelatin is healthy like plain, pure gelatin. Many gelatin mixes or snacks at the store contain sugar and other ingredients.

If you enjoy a gelatin treat, you'll be better off making it at home so you can control what goes in it.

What are the health benefits of gelatin?

There's growing research about gelatin because of the benefits of collagen.

Prevent injuries and build muscles

One study had participants take gelatin supplements to improve their collagen content and synthesis, which proved successful. Based on this application, incorporating gelatin supplements into an exercise program may prevent injury and improve tissue repair.

Support your gut

Gelatin tannates can seemingly treat chronic diarrhea, acute gastroenteritis, and other gastrointestinal problems. More studies are needed, but the current research is promising.

Improve your skin

Collagen is a core part of your skin health. Studies show that collagen (gelatin) supplements can improve skin elasticity, moisture, and smoothness.

Support your bones and joints

Collagen plays a role in forming your bones, muscles, and connective tissue. Findings showed collagen hydrolysate supplements, like gelatin, can reduce pain and improve function in people with arthritis.

What's the downside of eating gelatin?

There aren't obvious or immediate side effects to eating gelatin, but there are risks if you incorporate more gelatin into your diet.

Too much protein

Gelatin contains a lot of protein. If you aren't careful, too much protein for a long time can cause several health problems, including:

• Bone disorders
• Kidney problems
• Increased risk of cancer
• Liver disorders
• Heart disease

Flavored gelatin isn't healthy

If you're not flavoring your gelatin yourself and being careful about ingredients, bear in mind that the gelatin you can buy in the store tends to be lower in protein. It's higher in sugar, sodium, and other ingredients, making it unhealthy to eat.

It can't replace good habits

Many people want more collagen to help their skin. Other people may try collagen to restore balance to their gut health.

Collagen and gelatin shouldn't replace good behaviors, though. Sleep, diet, and exercise should be the first line of defense.

There's not much to it

While one of the perks of gelatin is that it is naturally sugar-free and has zero fat, you will need to get a lot of these nutrients and others from other sources. You can't use gelatin as a low-calorie, high-protein meal replacement.

Alternatives to gelatin

Depending on your dietary, cultural, or religious restrictions, you may want to skip traditional gelatin. There are many plant-based alternatives to gelatin, though.

Agar

Agar is extracted from ocean algae and used as a gelatin substitute in many areas: food, medical, photography, cosmetics, textiles, and more.

There's a lack of evidence about the health benefits of agar, but overeating agar has no known significant downsides except for some gastrointestinal side effects like diarrhea or flatulence.

Pectin

Pectin is another plant-based gelatin substitute common in the food industry as an emulsifier and stabilizer. Pectin gives jellies and jams their signature texture.

Carrageenan

Carrageenan is extracted from red algae and is primarily used as a food stabilizer. You can substitute gelatin with carrageenan, though there's currently a lack of evidence about its benefits and side effects.

The verdict on gelatin

Gelatin can be healthy depending on how you eat it. If you're eating gelatin cups loaded with sugar, you won't get the benefits of gelatin that you'd expect. On the other hand, making gelatin snacks with healthy ingredients can be a simple way to introduce more collagen into your diet and reduce the uncertainty of taking collagen supplements.

Gelatin isn't harmful to you and can be an effective source of protein in a pinch. Gelatin is by no means a superfood, though, and it shouldn't replace healthy habits that can have the same benefits.

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SOURCES:

The American Journal of Clinical Nutrition: "Vitamin C–enriched gelatin supplementation before intermittent activity augments collagen synthesis."

Comprehensive Reviews in Food Science and Food Safety: "Bovidae-based gelatin: Extractions method, physicochemical and functional properties, applications, and future trends."

Current Medical Research and Opinion: "Collagen hydrolysate for the treatment of osteoarthritis and other joint disorders:a review of the literature."

European Review for Medical and Pharmacological Sciences: "Gelatin tannate and tyndallized probiotics: a novel approach for treatment of diarrhea."

Harvard T.H. Chan School of Public Health: "Collagen."

ISRN Nutrition: "Adverse Effects Associated with Protein Intake above the Recommended Dietary Allowance for Adults."

Marine Drugs: "Cosmetic, Biomedical and Pharmaceutical Applications of Fish Gelatin/Hydrolysates."

Molecules: "Gelatin as a Photosensitive Material."

PubChem: "Agar (Compound)," "Carrageenan (Compound)," "Pectin (Compound)."

Skin Pharmacology and Physiology: "Oral Supplementation of Specific Collagen Peptides Has Beneficial Effects on Human Skin Physiology: A Double-Blind, Placebo-Controlled Study."

U.S. Department of Agriculture: "GELATIN," "Gelatin dessert," "UNFLAVORED GELATIN."