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Social media has exploded as users are regularly creating videos about the benefits of drinking bone broth. A quick search on Instagram will lead you down a rabbit hole of creators preparing bone broth in a variety of ways, talking about recipes for adding and using herbs and vegetables in it. Influencers have also drank it, with celebrities like actor Salma Hayek and entrepreneur Kylie Jenner drinking it. She also talked about how her hair, skin, nails and health have improved after incorporating this term coined by TikTokers into her diet.
What is bone broth?
Made by slowly cooking animal bones and tissues in water to create a protein-rich liquid, the bones contain nutrients such as collagen, amino acids, and minerals such as calcium and magnesium. Dr Shuchi Sharma, Chief Dietitian, Sahyadri Super Specialty Hospital, Nagar Road, Pune, explains that these ingredients aid joint health, reduce inflammation and improve gut health by soothing the digestive system. Additionally, the collagen present in bone broth can increase skin hydration, making it popular for both joints and skin. The rich mineral content of the broth also contributes to strong bones and overall well-being,” she adds.
With the market for this precious liquid expected to grow at a compound annual growth rate of 4.9% from 2024 to 2031 in the US, we can see an expected trend of more people jumping on this bandwagon. Add to this the move toward natural and holistic wellness solutions, then bone broth may be the answer to preventative health care. Although it has gained a lot of popularity online, there is little scientific research regarding the consumption of bone broth.
Liquid gold that’s the answer to everything?
“Bone broth is basically a high-protein soup that can help you reach your daily protein intake and maintain adequate muscle mass,” says Suman Agarwal, nutritionist and founder of SelfCareBySuman. To compare, one cup of bone broth will contain 9 proteins. Gram protein. Commercially available chicken stock will be about 5 to 6 grams, and chicken broth (without bones) will be 1-2 grams.
Bone broth can be safely taken daily, however, it is recommended to take it 2 to 3 times a week. If you’re consuming it daily, stick to the recommended dosage of 1 cup (200-250 ml), says Aggarwal.
The recipe for making bone broth at home is simple – wash and clean chicken or pork bones. Roast it in the oven until it turns brown or cook it in a pan. Add water, herbs, spices and lemon to the cooker. Let it cook until the bones break down and you get a jiggly semi-liquid, brown broth that can be drunk both hot or cold. It can also be used as a base for rice pudding, stews, soups and sauces in recipes in place of water.
D.T. Vaishali Verma, Consultant- Nutrition and Dietetics, Manipal Hospital Dwarka, New Delhi, says, “If you are looking for vegetarian alternatives to bone broth, try soaking soaked nuts or seeds (like cashews or sunflower seeds) with water and spices. Mix and make walnut broth. This is a creamy option that adds healthy fats and protein. Lotus stem can also be turned into a collagen-rich broth. On the other hand, Dr. Sharma believes there is no vegetarian equivalent to bone broth, “Substitutes like vegetable broth with seaweed or miso offer some health benefits, but they don’t match the nutrient profile of bone broth.” “Eat”.
Bone broth is rich in glutamine, an amino acid and is particularly beneficial in reducing gut inflammation. Agarwal says, “It is an easily digestible form of protein because it is cooked thoroughly and for several hours. And so drinking bone broth frequently may help people with leaky gut or gut dysbiosis.
Dr. Sharma says that bone broth can be consumed at any time of the day, with many people consuming bone broth daily, often in the morning before eating. “This timing can aid in nutrient absorption as the body processes the broth on an empty stomach. Although drinking bone broth every day may provide sustained benefits, it is not necessary for everyone.
negative side effects
The ease of convenience allows you to access ready-made broth, however, individuals should monitor the sodium content, especially in store-bought varieties. Dr Shuchi Sharma says, “Beware of potential digestive upset with regular overconsumption. For most people, bone broth is safe, although those with kidney problems or specific dietary restrictions should consult a doctor/dietitian before including it regularly. Chicken, beef and fish are the most common animal sources for bone broth, each offering unique nutritional profiles.
Dr. Sharma says, “Some recent studies have also shown that glucosamine present in bone broth can act as a detoxifying agent against some malignant cell lines while exhibiting minimal toxicity to healthy tissues. Glucosamine has shown promise in preventing metastatic progression in colon, breast, and prostate cancers. By including bone broth in the diet, individuals can potentially support the body’s natural defense mechanisms and prevent the spread of cancer cells.
When to drink bone broth?
- Morning: A warm cup of bone broth can give you a healthy start to the day. ,
- Before bed: It may aid relaxation and increase sleep quality.
- Between meals, bone broth can provide a filling, low-calorie snack. As a soup and stew base: It enhances its taste and nutritional value
recipe.
Input by DT. Vaishali Verma, Consultant- Nutrition and Dietetics, Manipal Hospital Dwarka, New Delhi
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