Keto bone broth has emerged as a popular health trend, celebrated for its potential healing properties and nutritional benefits. Fueled by books like "Dr. Kellyann’s Bone Broth Diet" and a growing market of bone broth protein supplements, this ancient remedy is finding its place in modern diets, especially within the ketogenic community.
Understanding the Bone Broth Diet
The Bone Broth Diet often leads to health improvements and weight loss, but its effectiveness isn't solely due to the bone broth itself. Switching from a typical Western diet to a Paleo diet, which emphasizes high-fiber and high-protein foods while eliminating processed items, can significantly impact one's health. This dietary shift increases the intake of vitamins, minerals, and antioxidants while reducing calorie consumption.
The diet often incorporates a weekly two-day fast, further enhancing weight loss and health benefits. This fasting period triggers autophagy, a cellular clean-up process that improves cell function and removes damaged cells, and ketosis, where the body burns fat for fuel. Even without other dietary changes, a two-day fast can lead to rapid weight loss, primarily water weight. The Bone Broth Diet combines these elements, resulting in a comprehensive health improvement plan.
While bone broth may not be the sole driver of weight loss and improved health in the Bone Broth Diet, it still holds significant value.
The Ketogenic Diet and Bone Broth
The ketogenic diet, known for building and maintaining muscle and connective tissue, can potentially stimulate mechanisms that promote cancer growth and heart disease. This is where bone broth can play a crucial role in mitigating these potential adverse effects.
Read also: Bone Broth Benefits with Miracle Noodle
Addressing Potential Issues with High Meat Consumption
Excessive consumption of meat, particularly red meat, has been linked to cancer and heart disease in some studies. This may be due to the effects of amino acids like leucine and methionine, which are abundant in meat and dairy proteins. Leucine stimulates insulin secretion and activates IGF-1 and mTOR pathways, which, in excess, can be problematic. Methionine can increase homocysteine levels in the blood, which can also be detrimental to health.
Bone broth offers a solution by providing essential nutrients from animal sources without the high concentrations of leucine and methionine found in muscle meat. By incorporating bone broth, individuals can enjoy the benefits of animal protein while minimizing potential risks.
The Nutritional Power of Bone Broth
Bone broth is a savory liquid made by simmering the bones and cartilage of meat or fish. It is rich in collagen, which constitutes about 30% of the body's protein and is a primary component of connective tissues like cartilage, ligaments, tendons, bone, and skin.
Collagen supports muscle tissue growth and promotes healthy skin. Studies have shown that collagen supplementation can improve skin health in as little as four weeks. This is due to the abundance of glycine in collagen, an amino acid crucial for myoglobin and hemoglobin production, aiding oxygen transport in muscles and blood. Glycine also supports the digestive system by protecting against gastric ulcers, stimulating stomach acid production, and aiding fat digestion.
Proline, another amino acid found in collagen, helps regulate mTOR, supporting cell growth and clearing waste products and free radicals. Glutamine, abundant in the blood and capable of crossing the blood-brain barrier, further enhances the benefits of bone broth.
Read also: Benefits and Risks of Bone Broth Diet
Moreover, bone broth contains glycosaminoglycans, complex carbohydrates that support connective tissue and synovial fluid, promoting skin hydration and wound repair.
Minerals in Bone Broth
While some studies suggest that bone broth may not be a significant source of minerals, others indicate that the mineral content can vary based on the preparation method and ingredients used. A 1934 study found only trace amounts of minerals in chicken bone broth. However, a 2014 analysis revealed that pressure cooking bison bones for 24 hours significantly increased sodium and potassium content. Compared to vegetable broth, bone broth may have lower levels of certain minerals like potassium and magnesium.
To maximize mineral intake, consider combining bone broth with low-carbohydrate vegetable soup, using the broth as a base and incorporating mineral-rich vegetables.
Benefits of Bone Broth on a Keto Diet
Bone broth offers several benefits that make it a valuable addition to a ketogenic diet:
- High Glycine Content: Bone broth contains the highest amount of glycine compared to any other food, supporting various bodily functions.
- Satiating: Bone broth and bone broth soups are rich, nourishing, and satisfying, helping to manage hunger on a keto diet.
- Collagen-Rich: The high collagen content supports skin, joint, and connective tissue health.
- Detoxification: Bone broth aids in detoxifying the body.
- Gut Health: It helps heal and seal the gut lining, beneficial for those with digestive issues.
- Joint Support: Bone broth supports joint health, reducing the need for supplements.
- Anti-Inflammatory: The nutrients in bone broth help lower inflammation levels.
Bone broth can be consumed at any time and is best sourced from animals raised in a healthy environment.
Read also: Bone Broth Fasting: A Detailed Look
Keto Bone Broth Recipe
Making bone broth at home is simple and allows you to control the ingredients and quality. Using animal parts with little meat but plenty of cartilage, ligaments, tendons, and skin ensures a broth rich in collagen, gelatin, and glycosaminoglycans.
Ingredients
- 3 lbs beef bones (marrow bones, oxtail, knuckles) or a mix of bones (chicken feet, marrow bones, etc.)
- 8 cups water
- 1 small yellow onion, roughly chopped
- 1 cup celery, roughly chopped
- 1/3 cup fresh parsley, chopped
- 3 garlic cloves
- 2 bay leaves
- 1 Tbsp mixed peppercorns
- 1 Tbsp kosher salt
- 2 medium carrots
- 1 medium parsnip or parsley root
- 2 tbsp apple cider vinegar or fresh lemon juice
Instructions
- Prepare the Bones: Roast the bones in a 400°F (200°C) oven for 25-30 minutes until browned and fragrant for a richer flavor. This step is optional but highly recommended.
- Combine Ingredients: Place the beef bones in a slow cooker or Instant Pot. Add the chopped onion, celery, parsley, garlic cloves, bay leaves, peppercorns, salt, carrots, parsnip or parsley root.
- Add Liquid: Pour in 8 cups of water, ensuring the ingredients are covered. Add apple cider vinegar or fresh lemon juice to help release minerals from the bones.
- Slow Cooker Method: Cook on high for at least 6 hours or on low for up to 10 hours. For maximum gelatin and mineral extraction, extend the cooking time up to 48 hours.
- Instant Pot Method: Secure the lid and select the “Manual” setting with the valve in a sealed position. Set the timer for 90 minutes on high pressure. Once time is up, cool and release the pressure according to the manufacturer's instructions.
- Strain the Broth: Allow the broth to cool slightly to avoid burns, then strain, keeping only the bone broth. Press the bones and veggies into the strainer to extract as much liquid as possible.
- Portion and Store: Portion the bone broth into separate containers and freeze several for later use.
Bonus Tips
- Oxtail: Using oxtail can significantly enhance the broth's flavor and gelatin content.
- Pig Feet: Pig feet are excellent for making broth with high gelatin and glycosaminoglycans.
- Reuse Bones: You can reuse bones for a second batch of broth. Freeze them after the first use and add them to your next batch with some fresh bones.
- Vegetables: Use vegetables like carrots, celery, and onions to add depth to the broth. These are discarded after cooking, so the carb content remains low.
How to Incorporate Bone Broth into Your Keto Diet
Bone broth is a versatile ingredient that can be used in various ways to boost your keto diet:
- Sip It Straight: Enjoy bone broth as a warm, comforting drink, especially during colder months or when fasting.
- Soup Base: Use bone broth as a base for keto-friendly soups, adding depth of flavor and nutrients.
- Sauces and Gravies: Incorporate bone broth into sauces and gravies for extra richness and flavor.
- Cook Vegetables: Use bone broth instead of water when cooking vegetables like cauliflower rice, green beans, or broccoli.
- Substitute for Water in Recipes: Replace water with bone broth in many recipes to add extra flavor and nutrients.
- Nourishing Base for Fasting: Use bone broth to stay nourished and hydrated during intermittent or extended fasting.
Bone Broth and Fasting on Keto
The Bone Broth Diet suggests fasting from everything but bone broth and water for two days a week. Bone broth has little to no carbs and provides a feeling of nourishment during the fast. It also helps replenish fluids lost during fasting by reducing insulin and glycogen levels. This can make fasting easier and trigger fat and ketone burning more quickly than the ketogenic diet alone.
During a two-day bone broth fast, consuming MCT oil and engaging in light exercise like walking can speed up the transition into ketosis.
Alternatives to Homemade Bone Broth
If you don't have time to make bone broth or find it difficult to source grass-fed bones, pre-made options are available. Look for brands that use grass-fed bones and organic ingredients.