The carnivore diet, an extremely restrictive dietary approach that consists entirely of meat and animal products, has gained popularity in recent years. Proponents claim it can aid weight loss, improve mood issues, and regulate blood sugar, among other health benefits. Bone broth, a traditional food made from simmering animal bones, has also seen a resurgence in popularity, particularly among those following the carnivore diet. This article explores the role of bone broth within the carnivore diet, examining its potential benefits and drawbacks, and providing practical recipes for incorporating it into your carnivore meal plan.
Understanding the Carnivore Diet
The carnivore diet excludes all foods except meat, fish, eggs, and small amounts of low-lactose dairy products like butter and hard cheese. All other foods, including fruits, vegetables, legumes, grains, nuts, seeds, high-lactose dairy, alcohol, and sugars, are restricted. The carnivore diet stems from the controversial belief that human ancestral populations ate mostly meat and fish and that high-carb diets are to blame for today’s high rates of chronic disease.
While some studies have shown that high-protein and low-carb diets can promote weight loss, the long-term effects and overall health implications of the carnivore diet are still largely unknown.
The Role of Bone Broth in the Carnivore Diet
Bone broth is made primarily from animal bones and has been a staple in many cultures for centuries, celebrated for its rich flavors and numerous health benefits. Bone broth serves as a fantastic base for various soups and stews. Use bone broth as a base for sauces and gravies to accompany meat dishes. Many enjoy bone broth just as it is, sipped from a mug.
Nutritional Benefits
Bone broth is a rich source of natural collagen, a protein found in the bones, skin, cartilage, ligaments, tendons, and bone marrow of vertebrate animals. It also contains gelatin, which acts as a soft cushion between bones, allowing them to move without friction. On top of that, bone broth offers nutrients that may support bone health, such as calcium, magnesium and phosphorus.
Read also: Bone Broth Benefits with Miracle Noodle
Gut Health
Bone broth stock is easily digested and soothing to the digestive system, unlike many other foods, which can be difficult to fully break down. Studies show that gelatin is beneficial for restoring strength of the gut lining and fighting food sensitivities (such as to wheat or dairy). It also helps with the growth of probiotics (good bacteria) in the gut and supports healthy inflammation levels in the digestive tract. Consuming bone broth is one of the best ways to restore gut health and support a healthy immune system and inflammatory response.
Skin Health
Collagen helps form elastin and other compounds within skin that are responsible for maintaining skin’s youthful tone, texture and appearance. Collagen integrity is accredited with helping reduce the visible signs of wrinkles, decreasing puffiness and fighting various other signs of aging.
Detoxification
Bone broth is recognized as a potent detoxifying agent due to its ability to aid in waste elimination from the digestive system and improve liver function. Bone broth is rich in potassium and glycine, which help with cellular and liver detoxification.
Amino Acids
Bone broth stock contains a variety of amino acids that play important metabolic roles, such as building and repairing muscle tissue, supporting bone health, and promoting nutrient absorption and synthesis. Glycine, an amino acid found in collagen, helps convert glucose into usable energy and slows down age-related muscle, tissue, and cartilage loss by enhancing the body’s use of antioxidants. Glutamine, another important amino acid in bone broth, helps maintain energy levels by transporting nutrients, particularly nitrogen, to cells.
Potential Downsides and Considerations
While bone broth offers several potential benefits, it's essential to be aware of potential downsides:
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- Heavy Metals: These include the risk of consuming too many heavy metals, which can seep into the broth from the animal bones during the cooking process. To avoid this, Wohlford says to avoid consuming large amounts of bone broth.
- Sodium Content: Bone broths can also have lots of sodium.
- Not a Magic Bullet: However, you need to remember that soups cannot magically provide the nutrients you may miss. So, do regular checkups to find out if you need to include supplements or different animal-based sources.
Carnivore Diet Soups
When you think of the Carnivore Diet, soup may not be the first thing that comes to mind, but it can actually be one of the most nourishing meals you make. Carnivore soup can be a mix of meats, bones, and fats that support digestion, hydration, and joint health.
General Guidelines for Carnivore Soups
- Start with a Bone Broth Base: A weak watery broth is not useful. Use marrow bones, knuckles, ribs, joints, or soup bases with cartilage so they release collagen and gelatin when simmered (12-24 hours). Roasting bones beforehand can add a deep flavor. If your broth gels in the fridge, that is a good sign.
- Choose the Right Meat: Fat Ratio: Because soup dilutes the meat, you need a rich cut of meat or extra fat to keep it hearty. If your meat is very lean, add rendered fat like tallow, lard, butter, or heavy cream to raise richness. It is best to use fatty meats because non-fatty meat can force your body to convert protein to glucose, which is not Carnivore-friendly.
- Emulsify or Stabilize Texture: If you add too much fat or dairy, your Carnivore soup might separate. To avoid this, whisk it well while heating or blend it briefly to keep it smooth. Some recipes include eggs, which help mix fat and protein. Also, chilling and then rewarming gradually helps resuspension.
- Zero-Carb vs. Relaxed Carnivore: Choose ingredients based on the kind of diet you are following. If you are on a zero-carb Carnivore, avoid dairy or plant spices. But if you are on relaxed versions, you may include dairy like cream, cheese, and mild spices.
- Salt, Minerals, and Electrolytes: Since there are no vegetables in a Carnivore soup, you can get sodium, potassium, magnesium, etc., via salt and bone minerals. You can also use bone salts (crushed bone ash) mixed with other mineral sources.
- Volume, Portion, and Concentration: If you want a thick soup, don’t over-dilute it. You can make double-strength broths (less water, more bones/ meat) and then dilute at serving time. Or make ~1:1 broth-to-meat ratio by volume (or more meat) in hearty soups.
- Storage, Reheating, and Shelf Stability: Fat becomes solid when chilled; so reheat the soup gently over low heat and stir to re-emulsify. Don’t re-boil quickly. Store in shallow containers to speed chilling and reduce bacterial risk. Consume the soup you make within 1-2 days refrigerated. It is best to consume the soups fresh, but if you want to freeze them, leave headspace because fat expands.
20 Carnivore Soup Recipes
Here are 20 carnivore-friendly soup recipes to incorporate into your diet:
Classic Beef Bone Broth
- Ingredients: 2 lb beef marrow bones, 2 qt water, 1 tsp salt, 1 tbsp apple cider vinegar (optional)
- Instructions: Preheat the oven to 400°F (200°C). Roast bones in the oven for 30 minutes. Add bones, vinegar (if using), and water to a slow cooker. Simmer for 12-24 hours, strain, and salt.
Carnivore Beef Soup
- Ingredients: 1 lb ground beef, 4 cups beef broth, 2 tbsp butter, 2 tsp salt
- Instructions: Brown beef in butter. Add broth and simmer for 20 minutes. Add salt and serve warm.
Chicken and Egg Yolk Soup
Read also: Benefits and Risks of Bone Broth Diet
- Ingredients: 1 lb chicken thighs, 4 egg yolks, 4 cups chicken broth, 1 tbsp tallow or butter
- Instructions: Simmer chicken thighs in broth until tender. Whisk egg yolks with a little warm broth. Add yolks into the pot slowly. Add tallow and mix well.
Cheeseburger Soup
- Ingredients: 1 lb ground beef, 2 cups beef broth, 1 cup heavy cream, 1 cup shredded cheddar, 1 tbsp butter
- Instructions: Brown beef in butter. Add broth and cream. Simmer for 10 minutes. Add cheddar and let it melt. Serve hot and enjoy!
Bacon and Cream Soup
- Ingredients: 6 strips of bacon, 1 cup heavy cream, 2 cups chicken broth, 1 tbsp butter
- Instructions: Cook bacon and crumble. Add broth and cream to the bacon fat. Simmer and top with bacon bits.
Ox Tail Soup
- Ingredients: 2 lbs oxtail pieces, 6 cups water, 1 tbsp salt, 1 tbsp beef tallow
- Instructions: Simmer oxtail in water for 3-4 hours. Skim and reduce broth. Add tallow and enjoy!
Chicken Liver Soup
- Ingredients: ½ lb chicken liver, 3 cups chicken broth, 2 tbsp butter, 2 tsp salt
- Instructions: Sauté liver in butter. Add broth and simmer for 10 minutes. Blend smoothly and serve hot.
Butter-Infused Egg Drop Soup
- Ingredients: 4 cups beef broth, 3 eggs, 2 tbsp butter, 2 tsp salt
- Instructions: Boil the broth and reduce the heat. Drizzle beaten eggs slowly while stirring. Add butter and salt. Enjoy!
Carnivore Onion-Free French Soup
- Ingredients: 1 lb beef shank, 4 cups broth, 1 tbsp butter, (Optional) melted Gruyère cheese
- Instructions: Simmer beef shank in broth for 2 hours. Shred meat and top with cheese. Serve hot and enjoy!
Ribeye Soup
- Ingredients: 1 ribeye steak (250g), 3 cups beef broth, 1 tbsp butter, 2 tsp salt
- Instructions: Sear ribeye briefly, slice, and add to broth. Simmer for 5 minutes and salt. Enjoy!
Garlic Butter Broth
- Ingredients: 4 cups bone broth, 2 tbsp butter, ½ tsp garlic powder (optional), 2 tsp salt
- Instructions: Warm broth over low heat. Add butter and seasonings. Enjoy!
Pork Belly Soup
- Ingredients: 300g pork belly, 3 cups broth, 1 tbsp tallow
- Instructions: Boil pork belly for 45 minutes until soft. Slice and return to broth. Simmer for a minute and serve hot.
Creamy Shrimp Soup
- Ingredients: 200g shrimp, 2 cups bone broth, ½ cup heavy cream, 1 tbsp butter, 2 tsp salt
- Instructions: Sauté shrimp in butter. Add broth and cream, simmer 10 minutes. Add salt and serve hot.
Salmon Broth
- Ingredients: 200g salmon, 3 cups fish or bone broth, 1 tbsp butter, 2 tsp salt
- Instructions: Simmer salmon for 10-12 minutes Add salt and serve warm with melted butter.
Tallow Broth
- Ingredients: 4 cups bone broth, 1 tbsp beef tallow, 1 tsp salt
- Instructions: Melt tallow into hot broth over low heat. Add salt and serve hot.
Egg and Cheese Soup
- Ingredients: 3 eggs, 2 cups broth, ½ cup shredded cheese, 1 tbsp butter, 1 tsp salt
- Instructions: Whisk eggs and cheese. Pour into warm broth, stir until thickened. Add salt and enjoy!
Carnivore Chili (No Plants)
- Ingredients: 1 lb ground beef, 4 strips of bacon, 3 cups broth, 2 tsp salt
- Instructions: Cook bacon and beef together. Add broth, simmer for 20 minutes. Add salt and enjoy!
Pork and Egg Soup
- Ingredients: 200g ground pork, 3 eggs, 3 cups broth, 2 tsp salt
- Instructions: Brown pork, add broth. Add beaten eggs. Season with salt and enjoy!
Carnivore Alfredo Soup
- Ingredients: 1 cup heavy cream, 1 cup bone broth, 1 cup parmesan, 1 tbsp butter, 1 tsp salt
- Instructions: Heat cream and broth. Add butter, cheese, and salt. Enjoy!
Ultimate Fat-Healing Soup
- Ingredients: 2 cups bone broth, 2 egg yolks, 2 tbsp beef tallow, 1 tbsp butter, 2 tsp salt
- Instructions: Heat broth over low heat. Add yolks and salt. Add fats and mix well. Enjoy!
Is the Carnivore Diet Nutritionally Adequate?
The carnivore diet restricts the intake of various micronutrients due to the exclusion of plant-based foods. While meat is nutritious and provides many micronutrients, it should not be the only part of your diet. Following a restrictive diet like the carnivore diet may lead to deficiencies in some nutrients and the overconsumption of others.
A study assessed the nutrient adequacy of the carnivore diet against national nutrient reference values (NRVs). The carnivore diet met several NRV thresholds for nutrients such as riboflavin, niacin, phosphorus, zinc, Vitamin B6, Vitamin B12, selenium, and Vitamin A, and exceeded the sodium threshold. However, it fell short in thiamin, magnesium, calcium, and Vitamin C, and in iron, folate, iodine and potassium in some cases. Fibre intake was significantly below recommended levels.