Bone broth, a pantry staple that has simmered its way into cafes, grocery stores, and social media feeds, has become increasingly popular. This guide dives deep into the world of beef and chicken bone broth to uncover their health secrets. Bone broth combines the richness of a stock with the drinkability of a broth, making it a healthy addition to your diet. It contains nutrients such as collagen, electrolytes, and various amino acids.
What is Bone Broth?
Bone broth is a liquid made from boiling animal bones and connective tissue. This low and slow cooking process works its magic by breaking down the bones to extract beneficial nutrients. Bone broth combines the best of both worlds: bones, meat, and sometimes skin or other tissue go into the recipe. In addition to these base ingredients, stocks and broths may contain aromatic vegetables, and broths are usually seasoned with salt.
People have been making bone broth since the beginning of humankind. Anthropologists think people drank liquid infused with bones and other animal parts as early as prehistoric times. People all over the planet make bone broth from the animals that live nearby.
Chicken vs. Beef Bone Broth: What's the Difference?
First, it’s obvious: they come from two different animals! But, the cooking process is the same for both, with pasture-raised chicken bones and grass-fed beef bones left to simmer for 12-24+ hours, then infused with fresh, organic herbs. While both chicken and beef bones provide a healthy amount of collagen, the types and amount of collagen varies. And with those different types of collagen come different benefits.
Taste and Texture
Chicken bone broth has a lighter, less-full-bodied flavor. Because chicken bones are smaller and more delicate than beef bones, they have a shorter cooking time and an easygoing flavor profile. Beef bone broth has a bold, heartier flavor. Properly made bone broth forms a jelly-like substance called gelatin when cooled. Produced from collagen as it breaks down during the simmering process, gelatin makes collagen easier for your body to use.
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Nutritional Content
Every batch of bone broth is unique, so it's impossible to calculate the exact nutrient content. One cup of beef bone broth contains approximately:
- Calories: 39
- Protein: 9 grams
- Fat: 1 gram
- Carbohydrates: 0 grams
- Fiber: 0 grams
- Sugar: 0 grams
Bone broth also contains small amounts of calcium, iron, and potassium.
Chicken bone broth has a higher amino acid content than beef bone broth-though it is less nutrient-dense than turkey bone broth. It is also lower in fat than most other types of bone broth and has a relatively mild flavor that blends well into a variety of dishes. Beef bone broth packs slightly more fat, making it a perfect base for rich stews and soups.
Collagen Content and Types
While both chicken and beef bone broth contain collagen, they offer different types and amounts. Chicken bones offer less collagen than beef, but they also offer a different type. Chicken bones are predominantly type II collagen, which is great for joints/cartilage. Beef bones are more dense than chicken bones, which yields a higher concentration of minerals and collagen compared to chicken. Beef is filled with type III collagen that’s great for skin health. Type III collagen is found in connective tissues like skin, lungs, uterus, intestines, and the vascular system. It gives skin its firmness/resilience and also forms your blood vessels and cardiovascular tissues.
When it comes to bone broth collagen content, both broths still beat collagen supplements.
Read also: Low-carb chicken nuggets recipe.
Health Benefits of Chicken Bone Broth
Consider chicken your choice to heal and seal the gut, though both chicken and beef contain amino acids and nutrients that support gut health. Chicken bone broth benefits joint health specifically because it packs more type II collagen than beef broth. According to research, chicken bone broth may give your immunity a helping hand.
Health Benefits of Beef Bone Broth
Consider beef your natural botox, since it’s filled with type III collagen that’s great for skin health. Beef bones naturally contain a higher concentration of glycine compared to chicken bones.
Specific Health Benefits of Bone Broth
Bone broth contains a unique combination of highly digestible and bioavailable health-boosting compounds you may not find in other foods.
Gut Health
Both chicken and beef bone broth contain amino acids and nutrients that support gut health. Chicken broth is often recommended to heal and seal the gut. The long, simmering cooking makes both beef and chicken bone broth easily digestible. This may be because the primary collagen in chicken broth (type II) is smaller and more effortlessly broken down by your digestive system compared to the type I collagen that dominates beef broth.
Joint Health
Joint pain is one of the most common types of chronic pain, and osteoarthritis and rheumatoid arthritis are the two leading causes. Research is finally revealing the beneficial potential of bone broth for joints. Chicken bone broth benefits joint health specifically because it packs more type II collagen than beef broth.
Read also: Chicken and Brown Rice: A Healthy Choice
Skin Health
Beef is filled with type III collagen that’s great for skin health. Type III collagen is found in connective tissues like skin, lungs, uterus, intestines, and the vascular system. It gives skin its firmness/resilience and also forms your blood vessels and cardiovascular tissues.
Hydration
The high water content in bone broth helps you stay hydrated. Water makes up 70% of the body and impacts virtually every bodily function.
Collagen Boost
Collagen is the most abundant protein in your body. Its braided, chain-like structure helps it strengthen a variety of tissues, including skin, bones, muscles, and tendons. Bone broth is naturally high in collagen.
Reduced Inflammation
Some studies suggest that bone broth can help reduce inflammation. Chronic inflammation is associated with a host of conditions, including arthritis, Crohn's disease, and ulcerative colitis. The amino acids in bone broth may work to counteract inflammation-causing compounds in your body.
Weight Loss
Bone broth can be a part of a healthy weight loss regime. It is loaded with protein-about 10 grams per serving-that can help you feel full for longer. This extra protein can also assist in building lean muscle mass, which in turn enables your body to burn more calories throughout the day. Experts recommended that most people take in at least 0.8 grams of protein a day per kilogram of body weight. To maximize lean muscle gain, be sure to incorporate exercise into your daily routine as well.
Energy Levels
Most people report experiencing a greater boost in their energy levels from drinking beef bone broth.
How to Incorporate Bone Broth into Your Diet
There’s no reason why you shouldn’t enjoy both chicken and beef bone broth and get the best of both animals in your diet! Bone broth, whether beef or chicken, can be a valuable addition to your health and wellness strategy.
Drinking Bone Broth
- Morning Boost: Begin your day with a mug of beef broth for a collagen kick and a gut-loving start. Or add mild chicken broth to your AM smoothie!
- Post-Workout Power Up: Stay hydrated and replenish your electrolytes with bone broth post-exercise.
- Cozy Nighttime Sip: Enjoy a warm mug of bone broth before bed for a soothing and nutritious treat.
Cooking with Bone Broth
- Use your bone broth as a base for soups, sauces, and gravy.
- Add flavor to pasta by boiling it in bone broth instead of water.
- Add to casseroles for more flavor and moistness.
- Use as a flavorful base for nutritious vegetable soup.
Other Uses
- Sip hot bone broth to soothe a sore throat.
- Drink bone broth between meals as a low-calorie snack.
- Elevate your bone broth game by exploring new flavors.
Potential Risks and Considerations
While bone broth is generally considered safe to consume, there are some potential risks to be aware of.
- Lead contamination: Some studies show elevated levels of lead in bone broths, which can be harmful to health if consumed in large amounts.
- Bacterial contamination: Improper preparation and storage of bone broth can lead to bacterial growth, increasing the risk of foodborne illness.
- Allergic reactions: Bone broth may contain allergens such as dairy or shellfish, so it is important to check the ingredients before consuming.
- Interaction with medications: Bone broth contains amino acids and minerals that can interact with certain medications, such as blood thinners.
- Sodium content: Bone broths can also have lots of sodium.
It is important to follow proper food safety guidelines when preparing and storing bone broth to minimize the risk of these potential issues. You should also consult a doctor before consuming bone broth, especially if you have any underlying health conditions or take medications. To avoid the risk of consuming too many heavy metals, avoid consuming large amounts of bone broth.
How to Choose the Best Bone Broth
Choosing the best bone broth is mostly a matter of taste. But whether you're choosing chicken bone broth or beef bone broth, look for reduced-sodium or low-sodium varieties, as some can weigh in at over 450 milligrams of sodium per cup.
Making Your Own Bone Broth
Making your own bone broth is easy; even though the cooking time is long, it's mostly hands-off. Here’s a simple recipe:
Ingredients:
- 1 gallon of water
- 2-4 pounds of animal bones and, optionally, connective tissue
- Salt and pepper to taste
- Optional: onion, celery, carrot, parsley, thyme, and garlic
Instructions:
- Fill a large pot with 1 gallon of water.
- Add 2-4 pounds of animal bones and, optionally, connective tissue.
- Add optional ingredients like onion, celery, carrot, parsley, thyme, and garlic before you boil the broth.
- Bring to a boil.
- Reduce heat to a simmer. Cook for 12-24 hours. The longer you simmer broth, the more flavor it will take on from the bones and tissue.
- Add salt and pepper to taste.
- Strain through a fine-mesh sieve, discarding the bones and solids (you can compost them).
You can also prepare bone broth in a pressure cooker or slow cooker.