Gelatin, collagen, bone broth or stock are healthy protein foods that are easy to include in your diet. They’re all basically the same food, just in different forms. Gelatin and collagen hydrolysate are the powdered forms of broth or stock. Broth/stock are made from animal parts (bones, hide, connective tissue), and used for soups and stews. It’s an excellent protein and mineral source, and can be used in a variety of ways.
- Broth or stew can be made in batches, it’s satisfying, satiating and provides several easy-to-eat meals throughout the week.
- Marshmallows, for example, can be a smart way to use protein & sugar to satisfy a sweet tooth, balance blood sugar levels and help you hit your daily protein target.
- These foods are excellent ideas for anyone with a ‘leaky gut’ or digestive troubles.
Delicious broth and stock recipes are integral to the diet of most cultures around the world. As an act of respect, they eat the whole animal, and don’t let anything go to waste. We mainly eat muscle meats in America, but the bones (and organs) are highly nutritious and make great soups and stews. Broth can be used as a cooking liquid for rice, as a base for sauces, as a warm drink like tea, and for many other culinary applications (recipes below).
Bone broth, stock or broth in its whole form is best, it contains all the components of gelatin and collagen, plus it usually has other nutritious ingredients. You can find bones by asking your local farmer, butcher, grocery store or chefs in your area. You’d probably already know someone who makes an awesome, homemade broth or stew. You can also find frozen, boxed, or canned broth at many grocery stores/markets. if you roast turkey, chicken (whole birds), you can save the bones and use those for homemade broth/stock.
Gelatin is not a complete protein, so it’s a good idea to mix it with other proteins (think dairy). Like any protein powder, it can be added by mixing into juice, shakes, yogurt, soups, sauces, or made into nutrient dense snacks.
Although it’s trendy to evangelize High Fat Low Carb diets (HFLC) right now, I still think protein and carbs are more important to consider first when customizing your diet.
A simple guideline for protein is around 1-1.5 grams per lb body weight for most active people or at least 100 grams per day.
Gelatin is relatively high in glycine (amino acid), collagen and other beneficial components. It may be supportive for immune system function and metabolism, for managing inflammation, supporting blood sugar balance and improving digestive health. It can even be supportive for brain health (learning, memory) and promote natural sleep.
Collagen appears to be supportive for osteoarthritis, rheumatoid arthritis, joint pain and skin health. Collagen is approximately 30% glycine.
Collagen hydrolysate is like a protein powder, that can be added to cold or warm liquids. Start by using a tiny amount – about 1 teaspoon – mixed into smoothies, shakes, soups, stews, puddings or in gravy (for mashed potatoes). Gradually increase up to 2-3 tablespoons, or whatever your body tolerates well, or whatever is called for in a recipe.
Beef Gelatin is used for cooking. Marshmallows, gummies, and jello are easy to make and can be convenient, nourishing snacks.
Marshmallow Recipe – Note: you don’t have to use a candy thermometer (pictured above).
For more recipes, please visit my Pinterest Page
Where to Order Gelatin
Great Lakes Gelatin (GL) is popular and easy to find (it’s grass fed and kosher), but it’s certainly not the only brand available, so google and find something that works for you.
The GL green container (collagen hydrolysate) is used for cold liquids and does not gel.
The GL orange container (non hydrolyzed, gelatin) is used in cooking (desserts, jello, gummy bears, etc)
Other Gelatin Powders
http://www.iherb.com – search ‘collagen’
http://www.amazon.com – search ‘collagen’
Gelatin vs. Whey
Uses of non non-conventional approaches in mental health care: research update U.S. Psychiatric Congress 2005; http://justmesuzanne.hubpages.com/hub/L-Glycine-Powder-and-Your-Health
Glycine–an important neurotransmitter and cytoprotective agent. http://www.ncbi.nlm.nih.gov/pubmed/16095452
The metabolic response to ingested glycine http://www.ajcn.org/content/76/6/1302.full
Glycine ingestion improves subjective sleep quality in human volunteers, correlating with polysomnographic changes http://onlinelibrary.wiley.com/doi/10.1111/j.1479-8425.2007.00262.x/abstract;jsessionid=0B0FFA55BB2FA709A23D9FEB4E40F803.d02t01