What do you know about bone broth? Many of us have been told that it has incredible health benefits and can even be used as a multivitamin alternative or used as an excellent substitute for coffee, protein shakes, or even meal replacements. But are these claims too good to be true?
In This article, let’s talk about what bone broth really is, its nutrition and health benefits, how often you should drink it, and who should and should not be using this drink.
What is Bone Broth?
Bone broth is a kind of soup or stock that can either be bought at your local grocery store or made at home yourself. Most health enthusiasts recommend the latter so you can control what goes into the recipe and can avoid unnecessary ingredients such as preservatives and artificial flavors or colours. It’s made by boiling any animal bones of your choice as well as the connective tissues and some of the meat. Many recipes require the broth to simmer over long periods of time. Sometimes over the course of two entire days in order to enhance the flavour.
It’s incredibly high in protein, collagen, and many other vital nutrients such as calcium, magnesium, potassium, and other trace minerals. In fact, the longer the broth is boiled, the higher your yield of collagen will be. You’ll know that the collagen content is high if it takes on a gelatinous consistency when cooled to room temperature. It is for this reason that bone broth is regarded as a sort of superfood among the health and wellness communities.
It is commonly used as a stand-alone dish that can be enjoyed on cold winter days due to its aromatic and rich flavour, but it can also be used in soups, gravies, water alternatives for boiling grains, rice, lentils, or potatoes, and sauces.
What Are the Nutrition and Health Benefits?
Though there are not many clinical studies that have researched the effects of bone broth, there is quite a bit of evidence indicating that the consumption of soup may be beneficial to our health. A few of these suspected health benefits include:
- Digestive and Gut Health
- Reduced Inflammation
- Improved Joint Health
- Weight Loss
- Improved Sleep Quality
Digestive and gut health both go hand-in-hand with one another, and bone broth has been shown to aid in the digestive process of other foods we consume. This is due to the gelatin found in the soup as it helps food move through your gut more efficiently by binding to the liquids n the food. In addition to that, it helps heal the mucous lining of the gut and intestinal walls which means it is helpful for those with intestinal diseases such as leaky gut and irritable bowel syndrome.
Bone broth also has also been shown to reduce inflammation in the body due to the amino acids it contains. This can be very beneficial for those who suffer from chronic inflammation as a result of diseases like heart disease, many different cancers, and diabetes.
Regular consumption of bone broth has also been linked to improved joint health due to the high collagen content. During the process of boiling the broth, the collagen is broken down into gelatin which is just another type of protein. The amino acids in the gelatin help to support joint health.
Another benefit is weight loss. Bone broth is low in calories, yet high in protein which makes it quite satiating and helps to control appetite. Many opt to use bone broth as a stand-alone meal or meal replacement. It’s also a great addition if you need to increase your protein intake while strength training. For more detailed information about using bone broth as a meal replacement check out this source.
Studies have shown that the glycine found in bone broth Improves sleep quality. Just 3 grams of glycine just before bed can improve your quality of sleep by helping you fall asleep faster and achieve a deeper more restful sleep with less waking in the middle of the night.
How often Should You Be Drinking Bone Broth?
Because there is not enough definitive research on the effects of bone broth, that means there is also no specific dosage or amount your should or should not be consuming every day. Having said that, health-conscious individuals recommend at least 1 cup every day in order to reap the most benefits. If you’re not able to drink it every day, that’s okay too. Even once a week is better than none at all.
It’s not everyone’s favourite meal or drink. Some people just don’t like the taste or even the texture of it. If this is the case for you, try to incorporate it into your recipes somehow.
Who Should Be Using Bone Broth?
Bone broth is beneficial for just about everyone considering that many of us do not get enough of the essential vitamins and minerals in our diets that we should be getting. It is especially recommended for those with specific diseases related to gut or intestinal issues as well as illnesses that coincide with inflammation of the body.
If you struggle with joint pain, skin problems, weight gain, or even blood pressure, adding bone broth to your diet on a regular basis can be extremely beneficial for you. Many of the common symptoms people face related to a lack of nutrients such as brain fog, exhaustion, headaches, etc., can also be alleviated by simply adding this drink to your meals.
Who Should Not Be Using Bone Broth?
Those who are passionate about following a vegan diet should not be drinking bone broth for the obvious reason that it is made from animal bones. Additionally, those with histamine intolerance or glutamate sensitivity should avoid the drink as well.
Conclusion
Bone broth is a kind of soup or stock that can be store-bought or homemade. It is chock-full of protein, collagen, and other extremely important nutrients that our bodies typically do not get enough of, but bone broth contains much of them. Regular consumption of the soup can offer the benefits of digestive and gut health, reduced inflammation, improved joint health, weight loss, and improved sleep quality.
It is recommended to drink at least 1 cup every day to get the most out of it and though most people can and should be consuming bone broth, not everyone is so lucky. Those who follow a vegan diet, have a histamine intolerance or have a glutamate sensitivity should either limit their consumption or avoid it together.
