Is Gellan Gum Bad For You?
Short answer
Gellan gum is fairly common emulsifier that’s been cleared by the FDA for use in food—but little else is known about it. More research is needed to understand the long-term effects of gellan gum on the human body.
'N' stands for neutral. Things placed into this category are (a) neither good nor bad for you, or (b) lack the necessary evidence to reach any conclusions.
View Full Grading System
Category 'A'
Very healthy and numerous health benefits. Side effects are rare. Things rated an 'A+' are typically necessary for survival (for example, water).
Very healthy and numerous health benefits. A few harmful qualities may be associated, but only under certain circumstances such as an allergic reaction.
Very healthy and numerous health benefits. Harmful qualities may be associated, but aren't usually serious.
It is important to note that even the best things in life can become bad in immoderate amounts. So, although something may be rated an 'A+', overconsumption/overdoing can bring unwanted effects.
Category 'B'
Very beneficial to your health. Things rated a 'B+' may have a few harmful qualities to pay attention to.
Overall beneficial to your health. Things rated a 'B' may have some harmful qualities to pay attention to.
More beneficial to your health than not. However, harmful qualities are most likely associated and shouldn't be overlooked.
The main difference between category 'A' and category 'B' is the harmful qualities typically present in 'B' items. Serious side effects are usually uncommon, but are still possible and should be taken note of.
Category 'C'
Both beneficial and harmful qualities associated. Things rated a 'C+' are typically a bit more on the beneficial side. Still, moderation is important.
A fairly even ratio of beneficial and harmful qualities. Moderation is important. Very general topics that can lean towards both sides of the spectrum will be placed here as well. Rice, for example, can be good or bad depending on the type.
More harmful than beneficial. Side effects are common, especially when consumed/done excessively. Moderation is very important.
Category 'C' usually denotes to both good and bad qualities. When it comes to this category, it is important to keep this word in mind: moderation.
Category 'D'
Harmful to your health. Although benefits may be associated, the bad most likely outweighs the good. Moderation is very important.
Harmful to your health. A few benefits may be associated, but the bad outweighs the good. Moderation is extremely important.
Harmful to your health. Very few, if any, benefits are present. Things in this category should be avoided as much as possible.
Category 'D' is typically for things that are more harmful than beneficial. While consuming/doing something unhealthy once in a blue moon shouldn't hurt, we definitely recommend eliminating 'D' items as a regular part of your routine/diet.
Category 'F'
Category 'F' is for things that fail to bring anything beneficial to the table, and are very harmful to your health. We recommend completely avoiding anything in this category. Long-term side effects of 'F' items are usually very serious.
Category 'N'
'N' stands for neutral. Things placed into this category are generally (a) neither good nor bad for you, or (b) lack the necessary evidence to reach any conclusions.
Long answer
Gellan gum is a naturally occurring polysaccharide that is produced by bacteria. It was first discovered on lily plants in a Pennsylvania pond during the late 1970s. Originally, it was intended to serve as a substitute for agar, a gelling agent used to grow various microorganisms in labs. This did not work out as hoped, and the project was abandoned.
After an uncertain start, gellan gum was eventually approved for use in food more than a decade later. In 1988, Japan began using the substance as a thickener and emulsifier. Gellan gum has since been cleared for use in cosmetics, pharmaceuticals and other purposes in countries all over the world—including the United Sates.
Today, it is used as an alternative gelling agent to gelatin for the manufacturing of vegan candies. It’s also become popular in contemporary cooking to create flavorful gels or make ice cream that won’t melt when served atop a flaming dish. However, most commonly, gellan gum is used in plant-based milks (almond and soy) to keep the proteins suspended.
So is gellan gum safe for us to consume?
Unfortunately, there’s not much conclusive evidence either way. One of the few studies performed on gellan gum found that the substance helped individuals lower their cholesterol by as much as 10 percent. This study was later deemed too small to tout any real findings... but over-the-counter gellan gum supplements aimed at lowering cholesterol sprung up online anyway.
Another study performed on gellan gum found no adverse effects on human test subjects. But this was only based on about ten volunteers for a period of 23 days—which means long-term effects are still unknown. However, an animal study did reveal intestinal abnormalities in rats who consumed gellan gum at 5 percent of their daily diet for four weeks straight.
What’s it all mean? Though there is no damning evidence to support that gellan gum is definitely bad for you, it’s probably safer to avoid it for now... particularly for those with sensitive guts. Gellan gum is indigestible, and can thus lead to some pretty uncomfortable pains for those with easily upset stomachs: bloating, severe gas and diarrhea, for starters.
If you have questions about whether or not gellan gum is safe for you to consume, speak with your physician. It’s also important to read product labels to get a better understanding of what you’re putting into your body.
Possible short-term side effects
- abdominal bloating
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flatulence
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diarrhea
Possible long-term side effects
Commonly found in
- plant-based milks
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vegan candy
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ice cream
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cosmetics
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pharmaceuticals
Benefits
- provides a vegan substitute for gum candies
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keeps plant proteins suspended in milk
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creates flavorful gels
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used to make flame resistant ice cream
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