Get In Touch
Jelly, or jello, typically enjoyed as a sweet treat, has caught the attention of health enthusiasts as a possible aid in the pursuit of weight loss.
It’s a tantalizing thought: could this wobbly, colorful delight actually contribute to slimming down?
Low-calorie jelly in a balanced diet is a great high-fiber addition to satisfy your sweet cravings. Having low-calorie jelly on a weight-loss diet may reduce the feeling of restriction, which makes the diet more sustainable, thus increasing the chance to lose weight.
I’m taking kind of a deep dive into this subject to reveal why this sweet treat has gotten traction recently as a potential weight-loss food.
This brings me to my first question: why is jello being proposed for weight loss?
Gelatin, a key component of jelly, has historically been linked to several potential health benefits.
It is primarily derived from collagen found in animal connective tissues and has an impressive amino acid profile.
These amino acids are praised for their ability to support joint health, improve skin elasticity, and even aid digestion.
Some proponents argue that the slow digestion of gelatin, due to its high protein content, may help to stabilize blood sugar levels, reducing sudden cravings or hunger spikes.
Because of this, people started linking jelly as an ally for weight loss, with certain claims stating:
“Jelly, due to its protein content, may help promote satiety and prevent overeating by providing a feeling of fullness.”
And this might be true if you consume a load of plain gelatin on its own.
But after taking a look at its nutritional profile, I discovered there’s barely 1 gram of protein in a serving of jelly itself.
The internet and social media have played a major role in the spread of information and anecdotes indicating that jelly consumption—especially sugar-free or low-sugar varieties—may help you lose weight.
This has contributed to the perception of jelly as a potential weight-loss ally.
To be direct, simply adding jelly to your diet will not help you achieve weight loss. But let me elaborate on this.
Jelly’s impact on weight loss stems from its low-calorie content, particularly the sugar-free or low-calorie varieties, which appear to align with the principles of calorie deficit required for weight loss.
The inclusion of gelatin in a diet might offer some indirect benefits related to weight loss, such as being a low-calorie substitute for other higher-calorie desserts.
A study discovered that collagen, the primary protein in gelatin, may play a role in increasing satiety and potentially reducing subsequent food intake.
However, there is just not enough of this protein in jelly to obtain this benefit.
Therefore, while it may have a place in a well-rounded and balanced diet, jelly cannot be used as a primary tool for weight loss.
All jellies aren’t equal; they come in various types, each differing in ingredients, flavors, textures, and nutritional compositions.
Some are good on a diet, while some aren’t. Here are some common types of jelly you can find:
Heating fruit juice, sugar, and pectin—a natural thickening agent derived from fruits—until they set creates this healthy jelly.
It is widely available in a variety of flavors, including strawberry, raspberry, grape, and orange.
Low-calorie or sugar-free jelly has gained popularity as people have become more health-conscious.
Instead of regular sugar, these jellies typically contain artificial sweeteners or sugar substitutes.
They aim to reduce overall calorie intake and sugar content, appealing to those watching their calorie intake or managing conditions such as diabetes.
Dissolving gelatin powder in water forms a gel-like substance, creating gelatin-based jelly. This jelly comes in unflavored or flavored varieties.
Some jellies contain fruit pieces or pulp that are added to the mixture before it sets, offering a more authentic fruit taste.
Your best bet for weight loss would be the low-calorie, sugar-free jelly or making it yourself at home.
Commercial variants are often high in carbs and contain preservatives, which can contribute to weight gain and be unhealthy for you in the long run.
So far, I haven’t said many good things about jelly for weight loss. This doesn’t mean they aren’t beneficial in any way; they just don’t contain much or any weight-loss properties. Certain types of jelly may provide the following potential benefits:
Some types of jelly, particularly those made with natural sweeteners or sugar substitutes, are low in calories. This makes them a suitable substitute for higher-calorie desserts or snacks, assisting in calorie control.
Jelly can be used to improve the flavor and texture of foods and dishes, which may lead to an increased intake of healthier options such as whole-grain bread or plain yogurt.
Jellies made from water or fruit juice can help keep you hydrated while also adding flavor to your meals or snacks.
Natural fruit Jelly preserves the vitamins and antioxidants found in the fruits. These nutrients promote overall health and can be beneficial when added to a well-balanced diet for weight loss.
These are the only potential benefits I could find from jelly’s effect on weight loss. Other claims stating that they can increase satiety didn’t have any scientific backing.
If you do consider adding jelly to your weight-loss diet, here are some tips that can help you make better choices:
Fruit Content: Look for jellies made from real fruits or fruit juice, as these provide natural flavors as well as some beneficial nutrients.
Gelatin vs. Pectin: Gelatin-based jellies contain animal-derived gelatin, whereas pectin-based jellies contain natural fruit-derived pectin.
Vegetarians or those seeking an alternative to animal-based products may prefer pectin-based jelly.
Read labels: Read the nutrition labels and ingredient lists carefully, and choose jellies that have fewer ingredients and calories.
Make your jelly: Consider making your jelly with fresh fruits, natural sweeteners, and thickening agents such as pectin.
This gives you control over the ingredients and allows you to adjust the sweetness levels to your liking.
After some research on the topic of jelly for weight loss, I realized that most jelly don’t contain the amount of protein and fiber that proponents claim they have, which gives them their satiating or feeling of fullness benefits.
The bottom line is that low-calorie jelly is just a better alternative to other sugary desserts in a weight-loss diet and will satisfy your sweet cravings without consuming too many calories.
There is no direct scientific evidence pointing to jelly as a “magical weight loss elixir.”
It is not advisable to replace all meals with jelly. While jelly is low in calories, it lacks the nutrients required for a well-balanced meal.
Sugar-free jelly may be a better option for weight loss than regular jelly because it contains fewer calories.
However, be cautious because some sugar-free options may contain artificial sweeteners, which, in excess, may be harmful to long-term health.
There is no single best time. Consuming jelly in small amounts throughout the day, like as a snack or as part of a meal, could be a good way to incorporate it into a weight-loss plan.
Traditional jelly frequently contains added sugars, artificial flavors, and colors, making it a processed food. In moderation, though, some natural, lower-sugar versions can be included in a balanced diet.
Choose jellies with more natural fruit, less sugar, and fewer artificial additives, preferably homemade.
Yes, you can eat jelly on a low-fat diet because it is generally low in fat content. However, when adding it to your diet plan, keep the sugar and calorie content in mind.