Is Jell-O good for you? Why gelatin is gaining attention as a collagen alternative
Americans spent almost $300 million on collagen supplements in 2020 with the global market expected to increase. As the most abundant protein in our body and the key structural component of our skin, muscles, bones, blood vessels and connective tissue , it’s easy to understand collagen’s appeal.
A typical Western diet may not contain collagen and our bodies produce less collagen over time from the natural aging process or due to chronic inflammation, stress, nutritional deficiencies or smoking. While there is no blood test to detect collagen levels, this decline can become apparent with skin wrinkles due to loss of elasticity, stiffer joints, gut or digestive issues as well as longer recovery time after injury.
The market is oversaturated with collagen-based products, ranging from collagen peptides to bone broth protein, all manufactured in a variety of digestible mediums.
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What’s the difference between gelatin and collagen?
Nutritionally, gelatin is equivalent to collagen. One tablespoon of gelatin contains about six grams of protein. Gelatin is not a complete protein, however, and should not be considered a high source of protein.
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Gelatin is found in more than Jell-O
Most of us have experienced gelatin as Jell-O (which has been around since 1890) either as children or while in the hospital. When you add heat to gelatin, the energy of the high temperature breaks apart the weak bonds holding the gelatin together. Then when the mixture is refrigerated, the chains reform but imperfectly, giving Jell-O its unique semi-solid structure.
Gelatin is also found in marshmallows, candy corn, gummy bears and jelly beans. It’s also commonly used in the preparation of several types of Chinese soup dumplings.
Collagen research focuses on skin elasticity, joint mobility
The quality of research supporting collagen supplementation is a mixed bag. The studies tend to focus on benefits such as improving skin elasticity and hydration and reduction in joint pain and improved joint functionality. While some of the studies do include a robust randomized-control setup, I am concerned over potential conflict of interests as the studies tend to be funded by industries who stand to benefit from the research.
I did not find any notable research studies that looked at the benefits of gelatin directly but since collagen and gelatin are essentially the same protein, we can safely ascribe the identified benefits of collagen to gelatin.
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Many ways to enjoy gelatin
Truly, the main difference between collagen and gelatin is a practical one; whats the easiest way to consume it? I’ve found that gelatin powder will, well … gel … when added to either warm or cold beverages, and this flavorless thick substance is difficult to drink.
The best way to take advantage of the benefits of collagen, or gelatin for that matter, is to drink a cup of bone broth daily or add hydrolyzed collagen (collagen peptides) to a warm or cold beverage. Collagen peptides are dissolvable in both warm or cold beverages and will not gel.
But if you are set on gelatin, I recommend homemade sugar-free jello cups, gelatin squares or healthy gummy snacks. While Jell-O does come in sugar-free packets, I’d avoid it due to the artificial sweeteners, flavorings and coloring agents.
Michael Daignault, MD, is a board-certified ER doctor in Los Angeles. He studied Global Health at Georgetown University and has a Medical Degree from Ben-Gurion University. He completed his residency training in emergency medicine at Lincoln Medical Center in the South Bronx. He is also a former United States Peace Corps Volunteer. Find him on Instagram @dr.daignault