Bone broth may be trending on your social media, but it's far from a new phenomenon. This nutrient-rich liquid has roots that stretch back to prehistoric times, influencing various cultures and practices, including traditional Chinese medicine.
While the health advantages of bone broth are often highlighted by those on paleo or carnivore diets, its appeal now reaches a much wider audience. If you're considering adding this flavorful stock to your daily meals, here's what you should know.
Bone broth is created by simmering animal bones in water, usually with herbs, spices, and other ingredients, for several hours. You can use any type of bones, such as chicken, beef, pork, or lamb, and it's common to include connective tissues like tendons in the mix.
Registered dietitians and health experts often cite several key benefits associated with bone broth.
Collagen, the most prevalent protein in the body, is found in skin, bones, tendons, and connective tissues. All animals produce various types of collagen, which plays a crucial role in maintaining skin elasticity. As we age, our natural collagen production declines, resulting in wrinkles and sagging. This is why many people seek out collagen-rich sources.
However, it's essential to recognize that bone broth may not be a consistent or reliable source of collagen. The collagen content can vary significantly based on the recipe, including the ingredients and simmering time. Additionally, store-bought bone broths typically do not provide collagen amounts on their nutritional labels, making it challenging to determine the actual content.
Similar to collagen, the exact protein content in bone broth can differ based on the recipe used. If you need to monitor your protein intake closely, opting for a store-bought bone broth might be more suitable for you, as the nutrition label on the packaging will specify the protein amount per serving.
It's important to note, however, that while bone broth does contain protein, it is not a complete source. As emphasized by Garcia-Benson, "Bone broth is low in tryptophan due to its collagen content, even if some labels claim to include all essential amino acids. It can add to your total protein intake, but it shouldn't be your primary protein source." In summary, while bone broth can supplement your diet, it should not be relied upon as the main source of protein.
If you're buying bone broth from the store and have allergies, it's essential to read the ingredient list carefully. This is especially crucial for those allergic to shellfish, as some recipes may include it.
Although bone broth is nutrient-rich, it shouldn't substitute a complete meal. Garcia-Benson warns that "if someone frequently consumes bone broth instead of having a full meal, they may miss out on vital nutrients like fiber, healthy fats, and a wider array of vitamins and minerals."
The Centers for Disease Control and Prevention notes that excessive sodium intake can elevate blood pressure and increase the risk of heart disease or stroke. If you're concerned about sodium levels, it's best to consult your doctor. Fortunately, commercially available bone broths can help, as they display sodium content per serving on the label, and many brands now offer low-sodium options. For those making bone broth at home, reducing or omitting salt is always an option.
While bone broth won't take the place of breakfast, it's comforting to know that a warm cup of this tasty broth offers some additional benefits.