Gelatin – The Secret Superfood
Forget Goji Berries, Spirulina and Peruvian Maca Root, there is one ‘Superfood’ that you can guarantee your ancestors would have consumed in abundance that you’re probably not getting enough of now – Gelatin. As conventional wisdom has seen us spurn traditional cuts in favour of lean muscle meat, our intake of gelatin has dropped to almost zero. However, the body still craves it – and here’s why.
Found in the connective tissue, bones and cartilage of animals, gelatin is extremely nourishing in a number of ways. It is the best source of dietary collagen, which has been proven to increase the elasticity of the skin and therefore keep you looking young. In fact, the amino acid profile of gelatin, in combination with its high levels of collagen make for great support for healthy skin, hair and nails. It contains 6 grams of protein per tablespoon – and whilst not a complete protein in itself, it helps create a more balanced amino acid profile when taken with other proteins and therefore optimise assimilation. Maybe that’s why roast beef and gravy taste so good!
Gelatin is also fantastic for anyone who suffers from digestive problems. It is unique in the way in which it attracts water molecules during digestion, consequently improving the rate in which food moves through the digestive tract. What’s more, gelatin has been proved to carry gut healing properties, and has been shown to reduce the likelihood of developing a food allergy or intolerance. Strongly anti-inflammatory, Gelatin has also shown to play a significant part in healing Asthma, Chron’s and Colitis.
How to increase your intake
The obvious way to increase your intake of gelatin is by making your own home made stock and bone broth. Pay a visit to your local butchers, and pick up any gelatin rich cuts you can lay your hands on – chicken and pigs feet, ox tail, or even any leftover bones they have out the back. Simmer them very gently for at least 24 hours in a stock pot with hot water, herbs and veggies, and you’ll have plenty of nourishing broth to see you through the week. Drink it as it is, or use it as a base for soups, sauces and gravies.
If time and logistics are against you making your own bone broth, consider taking a high quality gelatin supplement. You can add this by the spoonful to smoothies, or make your own Paleo approved gummies by using gelatin and fruit juice!
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Low Protein? High Protein?
In case you didn't already know, dietary protein is essential for human health. Protein is used in the body to build and maintain new tissue such as muscle, hair, nails, skin, bone and blood cells. It is also required to create the enzymes for the body to carry out certain processes, such as the digestion of food; and neurotransmitters, which control your ability to carry out basic tasks (like thought and movement). US dietary guidelines recommend a daily intake of 45g per day for females, and 55g per day for males. In reality, you need much more to maintain optimum health, especially if you’re active. But just how much should you be taking in? And is it possible to consume too much?
Put simply, the amount of protein you need is unique to each individual. For a sedentary person, Many sources recommend around 1g of protein per kilo of bodyweight as a realistic amount needed to maintain lean mass. If you’re more active, you’ll be looking at around 1.5g – and if you’re lifting (and looking to increase lean muscle mass), between 1.8g and 2.0g per kilo of bodyweight is optimal. For example, a 70kg man training three times per week and looking to increase his muscle mass should be targeting between 130g and 140g of protein per day. That’s the equivalent of around 3 eggs, one chicken breast, a handful of almonds and one sirloin steak – so is by no means reaching into the realms of ‘forced’ protein.
Indeed, if protein forms the majority of your caloric intake, then you’re probably consuming too much. Fat should be your main source of energy, with between 15 and 25% coming from protein. Too much protein can create excess toxins in the body, and put a significant strain on the liver and heart. Not ideal.
Chances are, your Paleo diet already features a respectable amount of protein and you’ll probably be achieving your protein ‘target’ without even knowing it. Meat, poultry, fish, eggs, nuts and seeds are all good sources of this macro-nutrient. Amino acids, the building blocks of protein, are found in plants as well – albeit in various quantities. If a food contains all of the ‘essential’ amino acids, then this food is considered a ‘complete’ protein. As plant protein sources are normally lacking in at least one of the essential amino acids, they are usually considered as ‘incomplete’ protein. This is one of the reasons it is hard for vegans to consume adequate protein, and leads to them having to selectively combine foods to achieve a complete amino acid profile.
To conclude, it is probably much better you focus on the quality of the protein you are taking in rather than the quantity. Don’t worry too much about hitting a ‘target amount’ – simply build each meal around a high quality protein source like red meat, poultry, fish or eggs. Consume extra if you’re active, especially on training days. But don’t stress yourself out about it; you’re much more likely to be getting a solid amount of protein each day simply by eating real foods.
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