People all around the world are buzzing about bone broths; this is due to the belief that these broths have many health benefits. For thousands of years, bone broths have been used to ease many ailments and may support your kidneys or strengthen the blood. There is currently limited research on bone broth itself, but there is evidence that suggests drinking it may be very beneficial to your health and for your weight loss journey.
What Is Bone Broth?
Bone broth is made by simmering the connective tissue and bones of animals. It is a highly nutritious stock that is commonly used in sauces, soups, and gravies but has also recently gained popularity over the years as a health drink. The use of bone broth can be traced back to prehistoric times when early human hunter-gathers utilized otherwise inedible animal parts such as hooves, knuckles, or bones into a broth they could drink. Bone Broth can be made using the bones of any animal like lamb, bison, buffalo, chicken, cow, pig, or even fish. Many people also use the marrow and connective tissues from hooves, beaks, fins, and gizzards when making a bone broth.
Bone Broth Diet
The bone broth diet was created by naturopathic doctor Kellyann Petrucci and combines a low-carb, paleo diet with intermittent fasting over a 21-day weight loss plan. This diet plan incorporates the gut health benefits of paleo eating with the metabolism-boosting effects of intermittent fasting and the collagen-rich nutrients of bone broth in a distinct system that could help you lose up to 15 pounds and your wrinkles in 21 days.
The bone broth diet consists of eating paleo foods for five days, followed by two days of fasting, where you consume large amounts of broth during the fast. During the first five days of each week, you will need to eat only paleo food such as meat, fish, poultry, healthy fats, eggs, or non-starchy vegetables and consume from one to three cups of bone broth. On the two days of fasting, you would need to consume between three to six cups of bone broth on each day. Dr. Ruscio has created this guide to bone broth diets on how to not only get the most out of your diet but how to practice it safely.
Packed With Vitamins And Minerals
Bone broth can be very nutritious, but the exact nutrient content does depend on the ingredients you use when making it, as each ingredient brings something different to the table. Animal bones are a rich source of magnesium, calcium, phosphorus, potassium, and other trace minerals, which are all needed to strengthen and build your own bones. Fishbones, on the other hand, contain iodine; this is vital for the thyroid and metabolism to function healthily.
Glucosamine and chondroitin are natural compounds found in the connective tissue and are known to support healthy joints. In contrast, marrow provides minerals like zinc, iron, manganese, selenium, and boron, as well as vitamin A, vitamin K3, omega-3, and omega-6 fatty acids.
Within all of the animal parts used in a bone broth is the protein collagen; when cooked, this protein turns into gelatin and yields numerous important amino acids.
All of the nutrients are released into the water as the ingredients simmer and change into a form that your body can easily absorb. Most people don’t get enough of these nutrients in their daily diet, and drinking a bone broth is an excellent way to increase your intake. Unfortunately, every batch of bones, marrow, and connective tissue is different, which makes it impossible to know the exact amount of nutrients contains in each broth.
Aids The Digestive System
Over the last decade, scientists have been found that your overall health depends on the health of your intestinal tract. Bone broth is easy to digest, making it more gentle on the digestive system, and may also aid in the digestion of other foods.
The gelatin in bone broths attracts and holds liquids naturally; you will find that a properly prepared broth congeals in the fridge due to the gelatin. As it does with the liquid in the broth, gelatin also binds to water in your digestive tract, which helps the food pass through your gut more easily. In a study using mice, gelatin has been shown to heal and protect the mucosal lining of the digestive tract. The results of this study are promising, and it is thought to have the same effect in humans; however, more research is needed to show how effective this is in humans.
An amino acid called glutamine can be found in gelatin and is known to help maintain the function of the intestinal wall, but it has also been found to heal and prevent a condition known as ‘leaky gut’. The leaky gut condition develops when the barrier between your bloodstream and gut becomes impaired; this condition has also been associated with numerous chronic diseases. When this condition develops, substances leak through from the gut into your bloodstream; this leads to inflammation and other problems developing.
Many people with sensitive digestion or those with conditions such as leaky gut, inflammatory bowel disease, or irritable bowel syndrome have begun drinking bone broth to improve their gut health.
Many essential amino acids found in bone broth, such as glycine and arginine, have strong anti-inflammatory effects; Arginine, in particular, has been used by many people to help fight chronic inflammation. During one study using mice that had reduced airway inflammation due to asthma, researchers administered oral arginine and found it significantly improved symptoms of asthma and inflammation. Other studies using animals have suggested that supplementing with arginine could be beneficial for fighting inflammation in those with obesity, but more research is needed to support these results.
Some inflammation is a necessary part of how your body functions. However, chronic inflammation can lead to several serious diseases, including diabetes, metabolic syndrome, heart disease, Alzheimer’s, arthritis, and many forms of cancer. Including plenty of anti-inflammatory foods in your diet and when on a weight loss journey is crucial to ensure that your body functions properly.