Benefits, How to Make and Nutritional Value

Most food trends are a flash in the pan. Anyone remember cronuts? Anything with activated charcoal? Bacon wrapped in bacon on bacon, with a side of bacon? Most food trends only survive a few years before being consigned to the closet of history. But every now and then a food trend becomes a permanent fixture.

Popularized in part by the paleo diet, bone broth has been a hot commodity in the United States for a few years now. And unlike some of the sexy food crazes, its popularity shows no signs of waning. That’s probably because some people are late to the game — bone broth has always been a staple of Asian cuisine.

Not only is it delicious, it’s also versatile. You can use it in soups or rice or just drink it out of big mugs. Registered dietitians Kate Patton, MEd, RD, CSSD, LD, and Anthony DiMarino, RD, LD, discuss the benefits of bone broth and how to enjoy it.

Is Bone Broth Good For You?

Bone broth is pretty much what it sounds like: it’s a soup made by boiling animal bones and other ingredients until the marrow and other nutrients are absorbed. Sometimes meat is also boiled in the water, along with ingredients like vinegar, tomatoes, garlic, or vegetables for added flavor.

The list of health benefits associated with bone broth may be extensive, but it’s still not well researched. What research does exist makes it clear that not all bone broths are created equal. Homemade or cafe-made bone broths are the most reliable, but even those vary in nutritional quality from batch to batch.

“Bone broth is a quality addition to a balanced, healthy diet,” DiMarino says. “It’s never going to be a miracle cure, but you can add it to your diet without worrying too much about it. If it’s something you like and want to make at home — like, if it’s a hobby — and you have the time and resources, go for it. But if it doesn’t fit into your schedule or budget, don’t worry.”

Here are some of the benefits of bone broth:

Benefits of Bone Broth

Bone broth contains a number of minerals and nutrients that are good for our body. For example, collagen is an important protein found in animal bones.

“When we consume that collagen, we break it down,” DiMarino explains. “Our body can then use those amino acids for a variety of reasons. Basically, the body uses it where it needs it.”

While more research is needed on the health benefits of bone broth, its nutritional profile suggests a wide range of potential benefits, including:

Improved gut health

Bone broth has potential gut-healing and anti-diarrheal properties. The lining of our gastrointestinal (GI) tract thins over time. There’s some evidence that boosting collagen production helps repair that lining. And a 2021 non-human study found that bone broth, due to its anti-inflammatory properties, may reduce damage to the gut from ulcerative colitis.

Reduce joint pain

As many of us know all too well, our joints lose elasticity as we age, leading to problems like osteoarthritis. A boost of collagen—one of the most important proteins in our bodies—can help reduce joint pain by protecting your tendons and ligaments. When bone broth is cooked, the collagen in the animal bones is broken down to create gelatin, which contains amino acids that can also support joint health.

Maintain strong bones and muscles

Collagen is one of the primary components of both our bones and muscles. So when we lose collagen, both our bones and muscles can weaken, increasing our risk of osteoporosis and sarcopenia.

Collagen-rich bone broth is also a good source of amino acids. These are easily absorbed in broth and can help build tissue, muscle and bone.

Bone broth also contains electrolytes such as calcium, potassium, sodium and magnesium. These help regulate nerve and muscle function and even prevent cramps.

Reduce stress

Collagen contains an amino acid called glycine, which helps reduce stress, improve mental clarity, and promote sleep. And let’s face it: hot drinks are soothing, regardless of their glycine content.

Promote healthy skin

Collagen has long been touted as a natural way to boost skin elasticity, reducing signs of aging like wrinkles and creases. But there may not be enough research to support this at this time.

Food distribution

The biggest factor that bone broth has is the abundance of nutrients and minerals that you can get from it. But it is important to note that the nutritional value of your bone broth will depend on the type of animal bones that you use.

In general, one cup of bone broth contains:

• 50 calories.
• 0.5 grams (g) of fat.
• 9 grams of protein.
• 280 milligrams (mg) potassium.
• 450 mg sodium.
• 5 grams of carbohydrates.

Bone broth vs. bouillon

A standard stock consists of meat, bones, water, herbs, and sometimes a mirepoix. A mirepoix is ​​​​a mix of aromatics such as chopped onions, carrots, and celery that gives your stock an extra depth of flavor. Most stocks use beef, chicken, or fish as a base, but don’t despair, vegetarians! It’s just as easy to buy or make vegetable stock.

If you’re feeling fancy, making stock is about as easy as it gets. You just throw your ingredients in a pot and let them simmer. All told, it takes about two to three hours on the stove to make a decent stock — even less if you use a pressure cooker.

Bone broth uses similar ingredients and requires minimal preparation, but it takes much longer. Bone broth needs to simmer for at least six hours, while higher-quality bone broth is left on the stove for 24 hours or longer. All that extra time helps to extract nutrients from the bones, making the broth thicker, healthier, and more gelatinous than broth. You can also dress your bone broth with herbs and spices, if you like.

According to DiMarino, the collagen content in bone broth is what makes it worth the extra prep time.

What about bone broth from the supermarket?

When buying bone broth from a grocery store, remember that companies can label their broth as “bone broth” as long as they used bones to make it — even if the broth and bones were only boiled together for a few minutes. A quality bone broth should be boiled with bones for at least six hours.

So, how do you know if you’re buying quality bone broth? When it’s refrigerated, it should take on a gel-like texture. That’s how you know there’s collagen, amino acids, and other nutrients in the mix.

Also check the freezer section: bone broth remains intact during freezing and can last 12 to 24 months, depending on the brand and preparation.

If none of these options appeal to you, you can also purchase powder or supplement forms, such as collagen peptides or bone broth powders, which provide the same nutrients.

Bone Broth Side Effects

Due to the potassium, sodium, protein, and moisture content of bone broth, you should consult your doctor before consuming it if you have kidney disease.

How to make bone broth

If you want to try it yourself, we recommend slow cooker bone broth with beef, venison or poultry bones. You can also try Thai coconut bone broth with hot chili peppers, lemongrass and ginger.

Ingredients

• 4 lbs beef, chicken, turkey (poultry) or venison bones. (Ask your butcher about organic or grass-fed meat.)
• 3 tablespoons apple cider vinegar, plus a squeezed lemon. (Acid helps draw collagen from bones.)
• 2 carrots, finely chopped. (They are a good source of vitamin A.)
• 2 stalks celery, finely chopped. (They are a good source of vitamin K.)
• 1 medium onion, chopped). (This will give you antioxidants and prebiotics.)
• 2 bay leaves.
• 1 bunch of parsley.
• 1 tablespoon salt.
• 2 liters of water.

Directions

1. Place all ingredients in the slow cooker.
2. Let it simmer on high heat for four to six hours (until the nutrients from the bones have evaporated).
3. Let the broth cool. Use a sieve to remove solids.
4. Enjoy. But be careful not to burn your mouth! And don’t be put off by a gel-like texture when you put it in the fridge. Remember, that means a quality broth!

The heart of the matter

Eventually, the hype surrounding bone broth may die down, either because it fully integrates into the food culture or because — like quinoa and açaí — it becomes the domain of health-conscious foodies with a taste for international cuisine. Either way, the health benefits remain.