Bone broth has gained immense popularity in recent years, lauded for its rich nutrient profile and potential health benefits. For individuals following a ketogenic diet, understanding whether bone broth aligns with their dietary goals is crucial. This article explores the compatibility of bone broth with the keto diet, its benefits, how to incorporate it into your keto plan, and provides practical tips for making or selecting the best bone broth.
What is Bone Broth?
Bone broth is a nutrient-dense liquid made by simmering animal bones and connective tissues for an extended period. This process extracts collagen, gelatin, minerals, and amino acids, creating a flavorful and healthful broth. While stock and broth are often used interchangeably, there are key differences. Stock is typically made from bones, often with some meat still attached, along with vegetables and seasonings, simmered for several hours to extract gelatin from the collagen in the bones, giving it a slightly thicker, more gelatinous texture when cooled. Broth, on the other hand, is made primarily from meat, such as boiling a whole chicken, often with bones included, and simmered for a shorter time, resulting in a lighter, more flavorful liquid that’s typically thinner than stock.
The Keto Diet: A Quick Overview
The ketogenic diet is a high-fat, low-carbohydrate eating plan designed to shift the body's primary fuel source from glucose to ketones. By drastically reducing carbohydrate intake (typically to less than 50 grams per day), the body enters a metabolic state called ketosis, where it begins to burn fat for energy. This dietary approach has gained popularity for its potential benefits in weight loss, blood sugar control, and improved mental clarity.
A typical keto diet macronutrient breakdown involves consuming a high percentage of fat, a moderate amount of protein, and a very low amount of carbohydrates. For example, a 5’3”, 115-pound, low-activity level woman who does yoga a few times each week might aim for 120 grams of fat, 70 grams of protein, and less than 30 grams of carbs each day to stay in ketosis.
Bone Broth and the Keto Diet: A Perfect Match
Bone broth is indeed keto-friendly, and here’s why:
Read also: Bone Broth Benefits with Miracle Noodle
Low in Carbohydrates
Most bone broths contain very few carbohydrates, often zero grams per serving. This makes it an ideal choice for those adhering to the strict carbohydrate limits of the keto diet. For instance, Kettle & Fire Chicken Bone Broth contains 0 grams of carbs per cup.
Rich in Nutrients
Bone broth is packed with essential nutrients that can support overall health and well-being on the keto diet. It is an excellent source of minerals, collagen, and amino acids.
Electrolyte Replenishment
When transitioning to a keto diet, many people experience the "keto flu," characterized by symptoms like fatigue, headaches, and nausea. This occurs because cutting carbs leads to a loss of electrolytes. Bone broth contains all four electrolytes, including calcium, sodium, potassium, and magnesium, which can help alleviate these symptoms.
Source of Protein
Chicken bone broth fits well into the keto diet plan macro requirements with its 10 grams of protein.
Benefits of Bone Broth on a Keto Diet
Easing Keto Flu Symptoms
The keto flu isn’t really the flu. It’s what happens as a result of suddenly removing carbs from your diet. Most people experience typical flu-like symptoms such as nausea, fatigue, headaches, and dizziness. To help ease keto flu symptoms, it can be helpful to reintroduce a few extra carbs to make the transition period less intense. When you go low-carb, you’re cutting out the majority of fruit and starchy vegetables, which are two sources of electrolytes. Bone broth contains all four electrolytes, including calcium, sodium, potassium, and magnesium.
Read also: Benefits and Risks of Bone Broth Diet
Joint Health
Collagen and gelatin are key components of bone broth that support joint health. They help maintain the integrity of your joints, ligaments, and tendons. They help maintain the integrity of your joints, ligaments, and tendons, reducing the need for expensive supplements.
Muscle Repair and Recovery
The amino acids in bone broth, such as glycine and proline, are vital for muscle repair and recovery. This makes it a great addition for anyone with an active lifestyle.
Strengthens Hair and Nails
Regular consumption of bone broth can strengthen your hair and nails, thanks to its rich collagen content, giving them a healthier and more vibrant appearance.
Gut Health
Bone broth contains nutrients that help heal and seal the gut lining, making it beneficial for those with leaky gut syndrome or other digestive issues.
Immune System Support
The minerals and amino acids in bone broth can help fight infections like colds and flu, making it a comforting and health-boosting drink during the winter months.
Read also: Bone Broth Fasting: A Detailed Look
Thyroid and Adrenal Support
Nutrients in bone broth, particularly the minerals and amino acids, play a role in supporting thyroid function and can be beneficial for managing adrenal fatigue.
Anti-Inflammatory Properties
Chronic inflammation is linked to many health issues, including heart disease. The anti-inflammatory compounds in bone broth can help lower inflammation levels, contributing to overall health.
How to Incorporate Bone Broth into Your Keto Diet
As we covered above, the amount of bone broth you should drink on the keto diet will depend on your individual macronutrient requirements, and the other types of proteins, carbs, and fats you eat in a day. Let’s take three cups of Kettle & Fire Chicken Bone Broth. We know that per cup, the chicken bone broth contains 0 grams of carbs, 1 gram of fat, and 10 grams of protein.
Drink It Straight
Bone broth makes for a warm, comforting drink, especially on cold days or when you’re fasting, or when you just started following a low-carb diet as it will help you combat keto-flu and replenish electrolytes.
As a Soup Base
Replace store-bought broth with homemade bone broth in any soup recipe. It adds depth of flavor and additional nutrients.
Add to Sauces and Gravies
Bone broth is an excellent base for sauces and gravies. Use it to deglaze a pan after cooking meat, or reduce it down to make a rich, flavorful gravy. It can also be added to tomato sauces for extra richness.
Cook Vegetables
Use bone broth instead of water when cooking vegetables, including cauliflower rice, green beans or broccoli.
Substitute for Water in Recipes
In many recipes, you can swap water for bone broth to add extra flavor and nutrients.
Nourishing Base for Fasting
If you’re practicing intermittent fasting or extended fasting, bone broth can be a great way to stay nourished and hydrated. The bone broth diet is a simple intermittent fasting regimen. The 21-day bone broth diet is said to help you lose weight. Drinking bone broth has other benefits too, unrelated to fasting. Read on to learn about the 21-day bone broth diet, the benefits of bone broth, and the best sources of bone broth. The 21-day bone broth diet is a type of intermittent fasting (IF) program called 5:2. Generally speaking, intermittent fasting is the practice of taking regular breaks from food. Intermittent fasting, the research shows, may promote a slew of health benefits. The 21-bone broth fast was popularized by Dr. Kellyann Petrucci - an author and naturopath - as a way to detox your body, lose weight, and heal your gut. Okay, here’s how the bone broth diet works. The other five days are your “feeding days”. When you eat paleo, you avoid grains, refined foods, sugar, alcohol, legumes, and (sometimes) dairy. What can you eat on paleo? Plenty. The paleo diet, in fact, is rather similar to a whole foods ketogenic diet. First of all, no clinical research exists on the bone broth diet. Wait. Depends how long you cook the bones. One study, for instance, showed that commercially made bone broths (cooked under eight hours) yielded negligible levels of calcium and magnesium. Here’s the thing. In the modern world, food is rarely scarce. It wasn’t like this for most of human history. Fortunately, the human body is marvelously adapted to fasting. And when you burn fat, you produce ketones - little molecules that power your brain and send anti-inflammatory signals all throughout your body[]. Fasting also initiates a powerful “clean and recycle” program in your cells called autophagy. This is desirable. Animal studies, in fact, link autophagy to longevity[]. This may be a case of less calories in, less weight gained. To be clear, a bone broth intermittent fast hasn’t been tested in the lab.
Bone Broth Smoothie
Believe it or not, bone broth makes a great smoothie addition - and you barely know it’s there. Leafy greens, berries, avocado, lemon, and lime are all permitted on the keto diet plan, so why not blend them up with a cup of bone broth to sip on first thing in the morning?
The New Coffee
Forget the aroma of freshly ground coffee beans. The minerals and amino acids found in bone broth are what have us convinced that bone broth is the new coffee.
Sauté Veggies
There are plenty of veggies you can have on the keto diet plan, so why not sauté ‘em on the stove top in 1/2 cup of bone broth for a boost of nutrients and flavor? Add a little sea salt and you’ve got yourself a meal.
Making Bone Broth at Home: A Step-by-Step Guide
Making bone broth at home is a simple process that yields a nutritious and flavorful result. Here’s how to do it:
Ingredients
- 3-4 pounds of animal bones (beef, chicken, pork, or a mix)
- 2 medium carrots, peeled and cut into thirds
- 1 medium parsnip or parsley root, peeled and cut into thirds
- 2 medium celery stalks, cut into thirds
- 1 medium yellow (brown) onion, skin on, halved
- 5 cloves garlic, peeled and halved
- 2 tablespoons apple cider vinegar or fresh lemon juice
- 2-3 bay leaves
- 1 tablespoon sea salt or pink Himalayan salt
- 8-10 cups of water (enough to cover the bones)
Instructions
- Roast the Bones (Optional): For a richer flavor, roast the bones and any vegetables you’re using (like onions, carrots, and garlic) in a single layer on a baking sheet. Roast in the oven at 400°F (200°C) for about 25-30 minutes, or until the bones are browned and fragrant.
- Prepare the Ingredients: Peel the root vegetables and cut them into thirds. Halve the onion (leave the skin on for a rich golden color) and peel and halve the garlic cloves. Cut the celery into thirds.
- Combine Ingredients: Place everything into a slow cooker, Dutch oven, or pressure cooker along with the bay leaves.
- Add Bones and Water: Add the oxtail and other bones of your choice-chicken, pork, or beef, with or without meat. If using bones with skin, the fat layer may be runny after cooking. Pour 8-10 cups of water or enough to cover the ingredients, filling the slow cooker up to two-thirds full.
- Add Acid: Add the vinegar or freshly squeezed lemon juice to help release more minerals from the bones.
- Season: Add salt and cover with the lid.
- Cooking Time:
- Slow Cooker: Cook on high for at least 6 hours or on low for up to 10 hours. For maximum gelatin and mineral extraction, you can extend the cooking time up to 48 hours.
- Dutch Oven: Bring to a simmer on the stovetop over medium heat. Once it begins to simmer, reduce the heat to low. Simmer gently for at least 6 hours. For a richer broth, you can extend the cooking time up to 48 hours.
- Pressure Cooker/Instant Pot: Secure the lid and select the “Manual” setting with the valve in a sealed position. Set the timer for 90 minutes on high pressure.
- Strain the Broth: Remove the large solids and strain the broth through a fine-mesh sieve into a large dish.
- Cool and Store: Once the bones are cool enough to handle, shred the meat with a fork. If there’s any gelatin left on the bones, you can reuse them for another batch of broth. Simply freeze the bones and add them to your next batch along with some fresh ones. The oxtail meat can be used in other recipes or enjoyed with a warm cup of broth. Use the broth immediately or let it cool down before refrigerating overnight. After chilling, the broth will solidify into a jelly-like consistency. Oxtail is rich in fat, so a layer of tallow will form on top. Keep the broth in the fridge for up to 5 days.
Tips for the Best Bone Broth
- Choose Quality Bones: For a rich and flavorful broth, use a mix of bones like oxtail, marrow bones, and chicken feet. For a rich and gelatinous broth, use a mix of bones. Beef bones like marrow bones, oxtail, and knuckles are great for deep flavor, while chicken bones-especially feet and wings-add plenty of collagen.
- Add Vinegar or Lemon Juice: Don’t skip the vinegar or lemon juice!
- Cooking Time Matters: The longer you cook the broth, the more nutrients you’ll extract. For a pressure cooker, 90 minutes is ideal.
- Vegetable Choices: Use vegetables like carrots, celery, and onions to add depth to the broth. Classic choices include onions, garlic, and celery, with carrots and parsnips adding sweetness. These are discarded after cooking, so the carb content remains low.
- Reuse the Bones: You can reuse bones for a second batch of broth.
- Strain and Store Properly: After cooking, strain the broth through a fine sieve to remove any solids. Store it in the fridge for up to 5 days, or freeze in small containers for up to 3 months.
- Use the Tallow: When the broth cools, a layer of fat (tallow) will form on top. You can store the tallow separately in the fridge or freezer and use it just like ghee or lard in cooking. Keep in mind that if you’re using mostly chicken bones, the fat layer may be quite runny.
Flavor Enhancements
Season with sea salt or pink Himalayan salt, and add whole peppercorns for mild spice. Oxtail is a game-changer for bone broth. It’s incredibly flavorful and rich in gelatin, which gives the broth a satisfying texture and extra nutritional benefits. While traditional bone broth often relies on beef marrow bones, I’ve found that oxtail adds a depth of flavor that’s hard to beat.
Buying Bone Broth: What to Look For
If you don't have time to make bone broth or find it difficult to source grass-fed bones, there are a number of pre-made options available. When purchasing bone broth, consider the following:
Ingredients
Look for bone broths made with high-quality, organic ingredients. Check the label for ingredients like "organic chicken bones," "organic vegetables," and "apple cider vinegar." Avoid products with artificial additives, preservatives, or excessive sodium. An example of a high-quality bone broth is Organic Chicken Bone Broth (water, organic chicken bones, organic onions, organic carrots, organic fennel, organic leeks, organic apple cider vinegar, organic thyme, organic shiitake mushroom, organic tamarind extract, organic bay leaf), Organic Butter (organic pasteurized cream, salt), Organic Ginger Puree, Less Than 2% of Organic Vegetable Broth (Organic celery, organic roasted poblano, organic red pepper, organic onion, organic carrots, organic garlic, organic scallions, organic tomato puree (organic tomato paste, water), organic parsley, organic thyme, organic rosemary, organic basil, organic spices), Sea Salt, Organic MCT Oil, Organic Turmeric Puree, Organic Lemon Juice, Organic Black Pepper.
Source of Bones
Opt for bone broths made from grass-fed, pasture-raised, or free-range animals. These bones are more likely to be nutrient-dense and free from harmful chemicals or antibiotics.
Nutrient Profile
Check the nutrient profile on the label. Look for bone broths that are high in protein and collagen, and low in carbohydrates and sugars.
Brand Reputation
Choose reputable brands known for producing high-quality bone broths. I recommend Kettle & Fire because it's delicious, non-frozen and shelf stable. They also use grass-fed bones and organic ingredients. "This is the cleanest broth that you can buy. "Kettle & Fire bone broth is one of my must-have pantry staples. "I buy Kettle & Fire. Our bone broths have inviting, mild flavors making them easier to sip daily or add to your favorite recipes. Note: These bone broth nutrient profiles are specific to Kettle & Fire Bone Broths.
Storing Bone Broth
Proper storage is key to getting the most out of your homemade bone broth. Once cooled, transfer the bone broth to airtight containers or glass jars and store it in the fridge. It will stay fresh for up to 5 days.
Freezing Bone Broth
Absolutely! For easy storage, consider reducing the broth by simmering it until it’s concentrated to about a quarter of its original volume. This creates a thick, nutrient-dense broth that’s easy to freeze in ice cube trays. Once frozen, transfer the cubes to a freezer bag. You’ll only need a few cubes to add rich flavor to meals, and you can dilute it with water as needed. Concentrated broth can last up to 3 months in the freezer. Reheat bone broth gently on the stove over low heat or in the microwave in short bursts, stirring in between.