Bone broth on keto - why you shouldn’t sleep on this!
For many years bone broth has been seen as one of the most nutritious foods to have for helping digestion as well as many other properties. Find out more below
You remember when you’re sick and you get chicken noodle soup from your parents/ grandparent and it really helps you when you’re suffering from the flu etc?
Well, bone broth is a little like that, except it is also keto-friendly. By releasing the collagen and other proteins from the bones it becomes an amazing source of both structural proteins, fat and vitamins. By adding vegetables into the mix too, you can increase the nutritional content.
Simmered over many hours to release as many of the best active ingredients as possible it is an amazing fast breaker and an electrolyte fatty drink. This may make bone broth a beneficial dietary supplement for many people.
It is also known to be used in a bone broth fast where someone only drinks bone broth for a sustained length of time to help to heal their gut and challenge themselves.
There is also the weight loss element, where it can be used to lower hunger levels in between fasts or as a casual health drink (proteins included are great for skin and hair)
While Dan didn’t try bone broth on his fast, you can still check out how he managed here and here for his podcast episode around fasting.
How does it work?
Simmering the bones over many hours releases nutrients into the water and makes those nutrients more available for the body to use. So many people, due to many factors, do not get enough of these in their diet.
Animal bones contain many different nutrients and vitamins including but not limited to magnesium, calcium, phosphorus, potassium, and other traces that have many health benefits if you struggle to get them from your own diet. We would always recommend looking at your average week in a tracker app to check to see whether you are lacking in any of these essentials.
Adding in some veggies can really up the digestive properties by adding a little bit of extra fiber. The broth is relatively light on the gut and that is why it is so good for healing the gut.
Some amino acids present within bone broth may also be helpful for digestion. An amino acid called glutamine being the main one the has scientific evidence of healing the intestinal barrier. A 2017 study published in Current Opinion in Clinical Nutrition and Metabolic Care notes that in animal and lab tests, glutamine supplementation helps heal the intestinal barrier.
In addition, it may have some impact on people with IBS (inflammatory bowel syndrome) and other inflammatory stomach issues, it’s noted that people with these conditions have a lower amino acid level and supplementation of amino acids may help manage symptoms. Find more info here in the journal Nutrients
Through normal eating, we can go off our chosen low inflammatory diet and that can cause so many issues both inside and outside the body.
Bone broth is very low inflammatory and so this can be amazing in helping to lower gut stress and in turn help digestion too.
Skin, joints and hair health:
In addition to collagen, gelatine is also released when simmering the bones. A 2017 review found in the journal Sports Medicine suggests that gelatine supplementation increases the amount of collagen in the tissues in both laboratory and animal studies. This may help protect the joints from unnecessary stress through your lifetime. So this makes a good bone broth the perfect addition to your diet.
What you should take away from this:
Bone broth is an excellent supplement to your diet and a great way to start making your own broth. It’s so versatile and can be used in all your soups and stews as well as being consumed alone.
However you choose to use bone broth in your diet, here’s a couple of easy recipes you can use:
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