I’ve written about gelatin before, both here and here. But (for new readers in particular, hello!) to summarize, some of the health benefits of gelatin and why you’d go out of your way to include it in your diet:
- Gelatin is pro-thryoid and helps to restore/support optimum metabolism by balancing certain amino acids that can inhibit thyroid function (cysteine, tryptophan, methionine, histidine) (be sure to balance muscle meat intake with gelatinous cuts, broths made from bones, and/or supplemental gelatin).
- Gelatin (proline) can aid in wound healing, suppress tumour growth (by inhibiting the new formation of blood vessels) and reduce systemic inflammation (it’s helpful in any condition of inflammation – diabetes, cardiovascular disease, obesity, rheumatoid arthritis, endometriosis… the list goes on).
- Gelatin (proline) supports the biosynthesis of collagen – the stuff women (and men) pay big bucks to have injected into their faces to reduce the signs of ageing (I say just eat the stuff!).
- Gelatin can aid in the digestion of milk and milk products, according to NR Gotthoffer Gelatin in Nutrition and Medicine.
- Gelatin has a sparing effect on proteins and protects the body against the catabolism of muscle tissue during fasting (the breaking down of body tissue for energy - not that you want to attempt fasting).
- Gelatin promotes gastric secretion, helping to support optimal digestion and assimilation of other nutrients.
- Gelatin is soothing and healing to the mucous membranes of the gastrointestinal tract and is particularly useful in Inflammatory Bowel Disease, Crohn’s and other disorders of the GIT.
- Gelatin (glycine) is immunomodulatory and helps to protect the body against infection and autoimmune conditions.
- Gelatin can increase blood levels of calcium, down-regulating bone catabolism and helping to protect against brittle bones.
- Gelatin (glycine) is used in the synthesis of the endogenous “master” antioxidant glutathione, as well as in the synthesis of DNA and RNA, haemoglobin and bile salts.
- Gelatin promotes the phase II liver detoxification pathway (via the synthesis of glutathione) and supports overall liver health.
- Gelatin (glycine) opposes oestrogen and favours progesterone sparing (a good thing, especially for those with conditions of excess oestrogen)
- Gelatin directly opposes stress hormones adrenaline, cortisol and serotonin (all of which inhibit optimal thyroid function/metabolism, increase tissue breakdown, inflammation and accelerate ageing).
- Gelatin (glycine) has an inhibitory effect on neurotransmitters, helping to promote relaxation and deep sleep.
- Gelatin facilitates the blood-sugar lowering action of insulin, and has a history of use in the treatment of diabetes and insulin resistance.
Aside from sources such as osso buco, shanks, oxtail and bone broths, gelatin can be incorporated into the diet by means of supplemental gelatin powder: choose high-quality versions sourced from pasture-fed animals such as Great Lakes or Bernard Jensen's, both available here. There are endless recipes and ways to use gelatin*, but here are some suggestions:
*Note that gelatin is a protein source, so should be well-balanced in a meal with adequate carbohydrates, whichever way you decide to use it.
- Home-made jellies using fresh orange juice, milk or coconut water, like the one below.
- Home-made panna cotta
- Home-made custard
- Home-made marshmallows
- Added to smoothies and/or fresh juice
- Added to gravies and sauces (a nice way to balance muscle meats)
*Note that gelatin is a protein source, so should be well-balanced in a meal with adequate carbohydrates, whichever way you decide to use it.
Coconut water jellies
Makes around 25.
½ cup (8 tbs) quality gelatin powder
1 cup boiling water
1 cup coconut water
3 tbs untreated honey
In a shallow glass or ceramic dish (about 20cm x 15cm or thereabouts), dissolve the gelatin powder in the boiling water, stirring well to combine. Add the coconut water and honey, stirring to disperse, then place the dish in the refrigerator and allow to set completely (this should only take around 1-2 hours).
Cut into squares to serve.
Also, a few readers have emailed in recently about protein powders, and I’ll take this opportunity to say that high-quality gelatin is the only “protein powder” I recommend (the others are inflammatory to varying degrees – soy-based powders probably being the worst).
While I have your attention - email consultations and personalised meal plans/shopping lists/recipes are still on special until Feb 15th (see the services page for details). Also, I will do a bulk order of quality gelatin soon - Sydney-based clients please email me if you'd like to get in on the action! - Kate
½ cup (8 tbs) quality gelatin powder
1 cup boiling water
1 cup coconut water
3 tbs untreated honey
In a shallow glass or ceramic dish (about 20cm x 15cm or thereabouts), dissolve the gelatin powder in the boiling water, stirring well to combine. Add the coconut water and honey, stirring to disperse, then place the dish in the refrigerator and allow to set completely (this should only take around 1-2 hours).
Cut into squares to serve.
Also, a few readers have emailed in recently about protein powders, and I’ll take this opportunity to say that high-quality gelatin is the only “protein powder” I recommend (the others are inflammatory to varying degrees – soy-based powders probably being the worst).
While I have your attention - email consultations and personalised meal plans/shopping lists/recipes are still on special until Feb 15th (see the services page for details). Also, I will do a bulk order of quality gelatin soon - Sydney-based clients please email me if you'd like to get in on the action! - Kate
Kate is a certified Clinical Nutritionist and offers one-on-one coaching for clients in Sydney Australia, and internationally via Skype or email. Visit the nutrition services page to find out more about private coaching, and be sure to subscribe via email and follow the Nutrition by Nature Facebook page for blog updates, articles, nutrition tips, recipes and special offers.
