Chicken Broth Diet: Benefits and Risks Explored

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Chicken broth, a comforting and easily digestible food, has long been a staple in households and restaurants. Recent research suggests that chicken broth boasts immunomodulatory and antioxidant effects, primarily attributed to histidine dipeptides (HD) like carnosine and anserine. This article delves into the potential benefits and risks of incorporating chicken broth into your diet, particularly within the context of a "chicken broth diet."

The Nutritional Profile of Chicken Broth

Chicken broth is considered an ideal food for individuals recovering from illness, offering a readily digestible source of proteins, free amino acids, and polysaccharides. Histidine dipeptides (HD), including carnosine (CAR) and anserine (ANS), are water-soluble dipeptides present in chicken broth, known for their antioxidant and anti-inflammatory properties.

HD's can fulfill many physiological functions in the human body, the antioxidant and anti-inflammatory characteristics of HD are responsible for the majority of its beneficial effects, including immunological modulation, anti-aging, anti-neurodegenerative illness, anti-diabetes, and others. The ability of HD to act as an antioxidant is its their primary function [9]. CAR supplementation can decrease levels of advanced glycation end-products, malondialdehyde, protein carbonyl, and advanced oxidized protein product, as well as the generation of reactive oxygen species in the serum and liver of elderly rats [10]. Antonini et al. [11] proved that a diet rich in meat and CAR increased the antioxidant activity of human serum. Additionally, CAR has been shown to play an anti-aging role by suppressing telomere shortening, antioxidant activity, carbonyl scavenging, glycolysis suppression, the upregulation of mitochondrial activity, and the rejuvenation of senescent cells [12]. It also improves collagen content in the skin and may prevent skin aging [13]. Daily ANS/CAR supplementation is beneficial to the memory, cognitive function, and physical activity of elderly people [14]. In addition, CAR was indicated to possess immune regulation effects [15]. During the last 5 years, the ability of CAR to modulate different activities of immune cells such as macrophages has been demonstrated [16,17]. It has been demonstrated that the interaction of CAR with particular receptors on the cell membrane could modify macrophage function by enhancing their phagocytotic activity [18,19]. It has also been demonstrated that HD can influence NO production and macrophage polarization [20,21]. CAR maintained spleen lymphocyte number by inhibiting lymphocyte apoptosis and stimulating lymphocyte proliferation, thus preventing immunocompromise in mice [22]. Deng et al. [23] suggested that CAR can protect murine bone marrow cells from cyclophosphamide (CTX)-induced DNA damage via its antioxidant activity. HD is a beneficial functional component of CB. The resistance immunosuppression function of CB may be played through HD.

Histidine Dipeptides and Immunomodulation

Research indicates that chicken broth hydrolysate (CBH) and HD can potentially prevent immunosuppression. Studies involving mice treated with cyclophosphamide (CTX), an immunosuppressant, showed that CBH and HD treatment reduced immune organ atrophy and stimulated splenic lymphocyte proliferation. These treatments also improved white blood cell, immunoglobulin M (IgM), IgG, and IgA levels. Furthermore, CBH and HD stimulated the production of interleukin-2 (IL-2) and interferon-gamma (IFN-γ) while inhibiting interleukin-10 (IL-10) overproduction. These findings suggest that CBH and HD can help restore immune function in immunosuppressed individuals.

The Chicken Broth Diet: An Overview

The "chicken broth diet" typically involves consuming chicken broth as a primary food source for a specific duration.

Read also: Creamy Keto Ranch Chicken Recipe

What Is The Chicken Broth Diet?

The Chicken Broth Diet is a dietary plan that revolves around the consumption of chicken broth as its primary source of nutrients. The main component of this diet is chicken broth, which is made by simmering chicken bones, meat, and vegetables in water for an extended period. The Chicken Broth Diet typically lasts for a short-term period, ranging from a few days to a couple of weeks. Proponents of the Chicken Broth Diet suggest consuming the broth several times a day, either as a standalone meal or as a base for soups and stews. Some variations of the Chicken Broth Diet allow for the inclusion of specific foods, such as non-starchy vegetables, lean proteins, and healthy fats. There are several variations of the chicken broth diet.

Chicken Broth Diet Variations

  • Water and Chicken Broth Diet: This diet primarily consists of consuming water and chicken broth as the main sources of hydration and nutrients.
  • Jello and Chicken Broth Diet: This variation includes the consumption of sugar-free jello along with chicken broth.
  • Cabbage Soup Diet with Chicken Broth: In this variation, chicken broth is combined with cabbage soup as the primary food source.
  • Chicken Broth Clear Liquid Diet: A clear liquid diet typically consists of consuming only liquids that are easily digestible and leave little residue in the digestive system, such as water, clear broths, and fruit juices without pulp.

Components of the Diet

  1. Primary Food Source: The main component of this diet is chicken broth, which is made by simmering chicken bones, meat, and vegetables in water for an extended period.
  2. Duration: The Chicken Broth Diet typically lasts for a short-term period, ranging from a few days to a couple of weeks.
  3. Purpose: This variation intends to promote weight loss, detoxification, and overall health improvement through the consumption of low-calorie, nutrient-dense liquids.
  4. Meal Frequency: Proponents of the Chicken Broth Diet suggest consuming the broth several times a day, either as a standalone meal or as a base for soups and stews.
  5. Additional Foods: Some variations of the Chicken Broth Diet allow for the inclusion of specific foods, such as non-starchy vegetables, lean proteins, and healthy fats.
  6. Hydration: Maintaining adequate hydration is emphasized, with water and herbal teas often encouraged.
  7. Exercise: Moderate physical activity may be recommended to support overall health and weight management.

Potential Benefits of a Chicken Broth Diet

Can You Lose Weight By Drinking Chicken Broth?

  1. Low in Calories: Chicken broth is relatively low in calories compared to other meal options. By replacing higher-calorie meals with chicken broth, you can create a calorie deficit, which is necessary for weight loss.
  2. Protein: Protein is known to increase satiety, helping you feel fuller for longer periods.
  3. Nutrient-Dense: Chicken broth is packed with vitamins, minerals, amino acids, and collagen.
  4. Improved Digestion: Chicken broth is easy to digest and may help soothe the digestive system.

Limitations and Drawbacks of Relying Solely on Chicken Broth

  1. Unsustainable: Drinking only chicken broth for an extended period does not provide all the essential nutrients required for optimal health.
  2. Temporary Weight Loss: The initial weight loss experienced while consuming only chicken broth might be due to water weight loss and reduced muscle mass, rather than actual fat loss.

Is Chicken Broth Diet Healthy?

  1. Rich in Nutrients: Chicken broth is packed with vitamins, minerals, amino acids, and collagen.
  2. Improved Digestion: Chicken broth is easy on the digestive system due to its liquid form and easily digestible nutrients.
  3. Reduced Inflammation: Due to its anti-inflammatory properties, chicken broth may help reduce inflammation in the body.
  4. Hydration: Chicken broth is a good source of hydration, helping to maintain fluid balance in the body.
  5. Weight Loss: Due to its low-calorie content, consuming chicken broth as the primary food source can create a calorie deficit, leading to weight loss.

Can I Just Eat Chicken Broth?

  1. Lack of Variety: The Chicken Broth Diet is extremely restrictive, with limited food choices, making it difficult to meet all nutritional needs.
  2. Unsustainable Weight Loss: While the Chicken Broth Diet may result in short-term weight loss due to its very low-calorie nature, it is not a sustainable solution.
  3. Risk of Muscle Loss: Without adequate protein and essential nutrients, the body may break down muscle tissue for energy, leading to muscle loss.
  4. Potential Electrolyte Imbalances: Relying solely on chicken broth may disrupt electrolyte balance, leading to fatigue, muscle cramps, and other health issues.

Choosing the Right Chicken Broth

  1. Homemade: Making your own chicken broth from scratch allows you to control the ingredients and ensure their quality.
  2. Bone Broth: Bone broth is made by simmering chicken bones for an extended period, allowing the release of collagen, minerals, and other beneficial nutrients.
  3. Low-Sodium: Excess sodium can lead to health issues, such as fluid retention and high blood pressure.
  4. No Artificial Additives or Preservatives: High-quality chicken broth can be free from artificial additives, preservatives, and flavor enhancers, such as MSG.

The Bone Broth Diet: A More Structured Approach

The Bone Broth Diet blends a low-carb, paleo diet with intermittent fasting. The 21-day Bone Broth Diet was created by Kellyann Petrucci, a naturopathic doctor.

Diet Structure

Five days a week, you consume low-carb, paleo-style meals - primarily meat, fish, poultry, eggs, nonstarchy vegetables, and healthy fats - and bone broth. You avoid all dairy, grains, legumes, added sugars, and alcohol. Two days a week, you do mini-fasts, which are modified fasts rather than complete fasts, as you’re still able to drink bone broth.

Mini-Fast Days

  1. Drink six 1-cup (237-ml or 8-ounce) portions of bone broth.
  2. Drink five portions of bone broth, then end the day with a snack containing protein, nonstarchy vegetables, and healthy fat.

Either way, you’ll consume only 300-500 calories on mini-fast days.

Non-Fasting Days

On non-fasting days, you choose from lists of allowed foods that fit into categories of protein, vegetables, fruit, and fat. The regimen is as follows:

Read also: Low-carb chicken nuggets recipe.

  1. Breakfast: one portion protein, one portion fat, one portion fruit
  2. Lunch: one portion protein, two portions vegetables, one portion fat
  3. Dinner: one portion protein, two portions vegetables, one portion fat
  4. Snacks: a one-cup portion of bone broth twice a day

Carbs - including fruit and starchy vegetables - are very limited to encourage fat burning.

Allowed Foods

  1. Proteins: beef, chicken, fish, eggs - preferably pastured, free range, or wild caught, as applicable
  2. Vegetables: primarily nonstarchy vegetables, such as asparagus, broccoli, greens, tomatoes, and summer squash
  3. Fruits: apples, berries, melons, citrus fruits, kiwi - but just one portion daily
  4. Healthy fats: avocados, coconut oil, nuts, olive oil, and ghee (clarified butter)

Foods to Avoid

  1. Grains: wheat, rye, barley, and other gluten-containing grains, as well as gluten-free grains, such as corn, rice, quinoa, and oats
  2. Refined fats: common vegetable fats, such as canola oil and margarine
  3. Processed fruit: dried fruit, fruit juice, and sweetened fruit
  4. Sugar: all forms of refined sugars, such as table sugar, honey, and maple syrup
  5. Sugar substitutes: artificial sweeteners - such as aspartame, sucralose, and acesulfame K - as well as natural sugar substitutes, including stevia
  6. Potatoes: all potatoes except sweet potatoes
  7. Legumes: beans, soy products, peanuts, and peanut butter
  8. Dairy products: milk, yogurt, cheese, ice cream, and butter (except ghee)
  9. Beverages: soda (regular and diet) and alcoholic beverages

Potential Benefits of the Bone Broth Diet

  1. Weight Loss: The Bone Broth Diet combines a low-carb, paleo diet with intermittent fasting, but it isn’t necessarily more effective than a standard reduced-calorie diet.
  2. Improved Blood Sugar: Restricting carbs as required in the Bone Broth Diet may add to this effect.
  3. Younger-Looking Skin: Petrucci claims that consuming bone broth can help diminish wrinkles due to its collagen content.
  4. Improved Gut Health: The Bone Broth Diet claims that the collagen in bone broth can help heal your gut, but bone broth has not been tested for this purpose.
  5. Reduced Inflammation: A weight loss diet, such as the Bone Broth Diet, may help reduce inflammation.
  6. Less Joint Pain: Losing weight - as intended by the Bone Broth Diet - may reduce joint pain.

Risks and Considerations

  1. Nutrient Deficiency: The Bone Broth Diet may be challenging to follow and may not meet all of your nutrient needs.
  2. Side Effects: You may experience fatigue, nausea, and other symptoms while you adjust to the regimen.
  3. Broth Intolerance: A small percentage of sensitive people may not tolerate bone broth, reacting with symptoms like digestive upset or headaches.

Read also: Chicken and Brown Rice: A Healthy Choice

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