If people aren’t raving about green juices and cinnamon, they’re talking about the benefits of lemon water and herbal teas.
Like most trends, some of the diet fads you’ll see around the world today aren’t as miraculous as they seem. You should never replace all of your meals with a glass of water and some lemon juice, for instance.
What’s more, grinding kale into everything you eat won’t make you a superhuman.
However, there are some ingredients out there that do have a positive impact on how you think and feel. Here’s everything you need to know about bone broth.
Bone broth protein: What you need to know
Bone broth is a popular substance among health-conscious people. This product has a lot of amazing health benefits to discover, from excellent doses of protein, to better immune system functioning.
Bone broth doesn’t sound very luxurious. You make this nutritious blend by simmering the connective tissue and bones of animals in a large pot for a while. The stock is a potent feature of many celebrity diets and nutrition plans.
Interestingly, bone broth dates back to the prehistoric ages, when hunters and gatherers used every part of the animals they killed. These days, you can make bone broth from just about any animal.
Here’s a quick recipe…
What you need:
A large pot of water, vinegar, and bones/ connective tissues.
- Salt and pepper
- 2-4 pounds of animal bones
- 2 tbsp of apple cider vinegar
- 1 gallon of water
Put all of the ingredients into your large pot (a slow cooker will work too). Bring the pot to a boil and simmer for around 24 hours. The longer it cooks, the better it becomes. Let the broth cool after 12 hours, and strain away the unwanted solids.
Vinegar is an important feature of the best bone broth, because it helps to draw out nutrients. Although you can also add other elements too, such as spices, herbs, garlic, onion, and other options for flavor.
The nutritional benefits of a bone broth diet
Crucially we don’t recommend replacing all of your meals with a mug full of bone broth. Your body needs solid foods to survive, so avoid any ridiculous bone broth fast suggestions.
However, bone broth is a helpful addition to your diet.
The nutrient content here depends on the ingredients you use. Animal bones are packed full of things like magnesium, calcium, potassium, phosphorus, and similar minerals. The same minerals are necessary to strengthen and build your bones.
Connective tissues give you plenty of chondroitin, glucosamine, natural compounds, and other items for supporting joint health. Marrow in bone broth provides vitamin A, K2, zinc, boron, iron, selenium, and manganese.
You’ll also get plenty of omega 3 and omega 6 fatty acids.
Since most of us don’t get enough of the right nutrients in our diet, drinking bone broth is a great way to get the right dose.
Another major bonus of a bone broth diet is that it helps with losing weight. This substance is very low in calories and helps to satisfy hunger too.
Studies show that the gelatin in bone broth promotes feelings of fullness and comfort. Gelatin may be even more effective at reducing hunger than casein.
Organic bone broth for digestion and inflammation
It’s not a sexy truth – but it’s a truth all the same. Scientists believe that your overall health depends on the health of your intestines. Not only is organic bone broth easy to digest, but it can help with digesting other foods too.
The gelatin in bone broth attracts and holds onto liquids, sometimes it even solidifies in the fridge. The gelatin in your broth also binds to the water in your digestive tract, which helps food to move through your stomach with ease.
Although more research needs to be done here, we’re seeing constant evidence that bone broth protein is fantastic for your stomach. It may even help to heal or prevent a condition called leaky gut.
Speaking of the conditions that organic bone broth is great for, you may also find that this product is fantastic for fighting against inflammation.
Arginine may help fight the inflammation associated with obesity, and higher levels of arginine in the blood often lead to decreased inflammation for obese women.
Although all human beings have some inflammation in their systems, chronic inflammation can lead to various very serious diseases. Everything from Alzheimer’s disease to metabolic syndrome and diabetes has a history in inflammation.
Bone broth protein for your brain and joints
A bone broth diet supplement is also brilliant for your joints. Collagen is the primary protein in ligaments, tendons, and joints. During cooking, collagen from connective tissue and bones breaks down into gelatin when you make bone broth.
Consuming this natural gelatin delivers proline and glycine, which strengthens human connective tissue. Bone broth also contains chondroitin, and glucosamine, which are natural foods in cartilage.
Multiple studies find that chondroitin and glucosamine reduce osteoarthritis.
Since many of us suffer with achy joints and random pains around our bones, a bone broth diet could be the best way to stay limber and flexible.
All the while, the best bone broth is also working behind the scenes to do positive things for your brain too. The glycine amino acid in bone broth helps you to relax.
Multiple studies found that glycine helps to boost sleep and taking 3 grams before bed can significantly improve the quality of sleep in people who struggle with insomnia.
Taking glycine before you go to bed ensures that you can fall asleep faster, and even achieve a deeper quality of sleep. The best bone broth will reduce your feelings of daytime sleepiness and improve mental memory and function.
What kind of bone broth diet is best?
Bone broth protein and other minerals have a lot of amazing benefits to deliver when you use them correctly. It’s important, however, not to go too far with organic bone broth. For instance, the 21-day bone broth diet designed by Kellyann Petrucci might not suit everyone.
In this diet, you spend five days of your week consuming low-carb meals, paleo style. This usually includes fish, meat, eggs, poultry, and healthy fats. You’ll avoid all grains, dairy, legumes, and so on.
During the other two days of the week, you’ll do mini fasts that ask you to stop eating for a while. You can still drink bone broth during these fasts.
One good thing about the bone broth diet is that you only have to choose 2 non-consecutive days each week when you want to mini fast to get started. The other days are your non-fasting days.
During the mini-fast days, you only drink up to 6 8-ounce portions of bone breath, or drink 5 portions of bone broth and a healthy snack.
Unfortunately, it’s rarely a good idea to stop eating solid foods for an extended period of time. While there are people out there that swear by the benefits of the bone broth fast, most doctors would recommend against doing anything so drastic.
One option could be to follow the instructions given by the bone broth diet for non-fasting days and add bone broths into your snack plans too. With this strategy, you follow a relatively healthy diet most of the time, using careful portions of protein, fats, and vegetables.
Making the most of the best bone broth
Bone broth is a very interesting nutritional substance. Although it’s been around for centuries, we’ve only recently begun to discover how beneficial the bone broth diet can really be. Organic bone broth offers everything from high-level protein to countless vitamins and minerals.
However, just like with any diet, it’s important to ensure you approach this strategy carefully. Don’t suddenly stop eating or change your diet completely without speaking to your doctor.
Some people, particularly those with conditions like diabetes, will need to keep a close watch on what they eat.
Speaking to a doctor about your concerns and discussing the benefits of bone broth with them will help you to formulate a plan that’s both safe and effective.
There are benefits to the bone broth diet, but you need to ensure that you’re using it safely first.
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