If you grew up eating gelatin desserts, you may find it difficult to reconcile your childhood treat with a healthy diet. Plain gelatin, however, does not contain sugar or artificial ingredients, and you can use it to make any number of healthy dishes. Incorporate plain gelatin into your diet to easily increase your protein intake.
Identification
Plain gelatin usually comes in packets. Often the packets are boxed together. The gelatin itself is a white powder that expands and becomes translucent once added to a liquid. The gelatin also gains volume as it soaks up the liquid. Add it to hot liquid and stir to get it to dissolve. Desserts prepared with plain gelatin lack the bright artificial color of flavored gelatin.
Basic Nutrition
An ounce of plain gelatin contains 94 calories, while 1 tbsp., which is the amount in the individual packets, contains 23. None of the calories come from fat or carbohydrates, which is one reason why gelatin is a common treat for low-carbohydrate dieters. One ounce of gelatin has 24 g of protein. Gelatin has no vitamins or minerals to speak of, as it contains only trace amounts of nutrients. You can boost the nutritional content of gelatin by combining it with a food that has high nutritional value, such a fruit.
Uses
Plain gelatin can be used to make healthy gelatin desserts. Add fruit juice and slices of fruit to gelatin to make a treat that both adults and kids will enjoy. Gelatin molds are back in style, and you can use plain gelatin to make a sweet or savory gelatin mold to grace your table and add flavor to meals. A colorful example is cranberry-orange relish, which works well with poultry dishes. Make mousses, fruit whips and other desserts with plain gelatin as well. You'll avoid the artificial flavors and colors that are included in flavored gelatins.
Boost your protein intake with plain gelatin without adding excessive calories to your diet. Mix a packet in with juice or a smoothie for a quick way to add protein to your diet.
Considerations
Vegans and vegetarians will want to avoid gelatin, as it is usually made from pig skin, according to the Department of Health Services at Columbia University. Cow skin and bones are also used to make gelatin. If you want to use gelatin in a dish, experiment with agar-agar, a substance made from seaweed that is remarkably similar to gelatin derived from animal sources. Be aware that gelatin is often used to form capsules for vitamins, and is often used as a stabilizer for dairy products.
Benefits
Preliminary studies show that gelatin can help to reduce joint pain in athletes, according to David Pearson, associate professor of physical education at Ball State University. Also, gelatin can increase satiety, as meals that are high in protein cause the stomach to empty slowly. For this reason, protein helps with appetite control. Gelatin can also be beneficial to individuals who wish to lose weight simply because it can be combined with low-calorie fruits and vegetables, which creates a food that is high in volume, yet limited in calories.
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