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The Benefits of Bone Broth On Keto

Published November 27, 2018 (Revised: July 17, 2019)
<article> <section> <p>If you’ve walked into any <a target="_blank" href="">health-conscious</a> store in the past few years, you’ve probably seen the cold beverage shelves lined with natural libations, from clean iced coffee to local <a target="_blank" href="">kombucha</a>. If you’ve been in one of these stores within the past year, you might have noticed that there’s a new addition to this drink section: <a target="_blank" href="">bone broth</a>. </p> <p>Its takeover started in the <a target="_blank" href="">soup</a> aisle, pushing aside vegetable-based broths and high-sodium soups, as brands began experimenting with their bone stocks. In the past year, however, bone broth has blown up into the health world’s ultimate superfood, giving birth to new companies and cooking methods as both beef and chicken bone broth spread into the “grab-n-go” fridge. </p> </section> <hr class="divider-50 divider-medium mx-auto"> <section> <header>Why Bone Broth?</header> <p>Long before farming became industrialized, in fact for as long as humans have been eating animals, we have been eating the whole animal. This style of eating is referred to today as “nose to tail.” We evolved with this diet; our bodies adapted to utilize and need all of the nutrients this diet gave us. And it’s only been in the last few decades that foods like organ meats and bones have been deemed the “scraps.”</p> <picture class="lazy-load"> <source data-srcset="" type="image/webp"> <source data-srcset="" type="image/jpf"> <source data-srcset=""> <img src="" class="img-fluid" alt="beef-bones"> </picture> <p>While <a target="_blank" href="">organ meats</a> are still taking their time to find their place back on our plates, <a target="_blank" href="">bones</a> have received their resurgence in the form of bone broth. Health gurus have touted the potential health benefits of bone broth, such as a cure for <a target="_blank" href="">gut</a> problems, <a target="_blank" href="">joint</a> pain, immune malfunction, chronic illness, and unhealthy nails, skin, and hair.</p> <p>How is it possible for a broth to do so much, though? After all, a broth is really just water and fat, right? Yes, and therein lies the magic. In simplest terms, there are two kinds of nutrients: those that dissolve in water (water-soluble vitamins) and those that dissolve in fat (fat-soluble vitamins). Our bodies need a wide array of both. The fact that broth is made up of both fat and water means it’s the perfect delivery method for a nutrient-packed punch. </p> <p>When we talk about bone broth, we are talking about broth that’s made from cooking bones in water. Some recipes like to add <a target="_blank" href="">apple cider vinegar</a> to dissolve the bones further, but all you really need is healthy animal bones, water, and heat. The healthier the animal was when it was alive, the more its bone broth benefits you</p> <p>However, making bone broth is not a quick process. The bones have to simmer for a minimum of six hours, and some companies, like Brodo or Kettle & Fire, will slow cook their bone broth for twice that long. This slow cooking breaks down the animals’ bones, releasing all of the good fat, protein, and nutrients locked inside. Bone broth is especially famous for containing the protein collagen and for being chock-full of an amino acid called L-glutamine.</p> <p>We don’t really eat bones anymore, and because of that, we are missing out on a very complex and diverse range of proteins in our diet. Think about it: bones are dense and hard. Second, only to the teeth, they’re the hardest part of the body. When we break that hard substance down, we are getting all of the materials that give bones their strength. </p> </section> <hr class="divider-50 divider-medium mx-auto"> <section> <header>The Benefits of Bone Broth Collagen</header> <picture class="lazy-load"> <source data-srcset="" type="image/webp"> <source data-srcset="" type="image/jpf"> <source data-srcset=""> <img src="" class="img-fluid" alt="woman-looking-in-mirror"> </picture> <p>You might know <a target="_blank" href="">collagen</a> as the stuff anti-aging products promise will “banish your wrinkles,” because collagen is known for its ability to make skin, hair, and nails stunningly healthy. But studies have proven that collagen is useless as a topical agent. The fully formed protein is much too large to be absorbed through our skin, but when we eat it, we find that it can provide many more benefits than just firmer skin.</p> <p>Collagen is a necessary protein to build strong nails and healthy hair, and more functionally, it’s been shown to accumulate in the joints. One study on women with osteoarthritis found that women who ingested collagen found mild relief from their joint pain<sup>1</sup>. <a target="_blank" href="">Eating collagen</a> is better than applying collagen topically, because our guts can absorb more than our skin. From there, collagen enters your bloodstream to be sent wherever your body needs it most. </p> </section> <hr class="divider-50 divider-medium mx-auto"> <section> <header>The Benefits of L-glutamine</header> <p>Amino acids are the building blocks of proteins. When we eat amino acids, we are giving our bodies the resources to construct new proteins in the body, a process called protein synthesis.</p> <p>True, you can <a target="_blank" href="">get amino acids</a> anywhere that you get your protein from, but bone broth has the highest concentration of the amino acid L-glutamine. This amino acid is essential for many processes and functions from brain cell health to muscle repair. But possibly the most significant role it can play in today’s healthcare crisis is that of <a target="_blank" href="">healing the gut</a> lining. </p> <picture class="lazy-load"> <source data-srcset="" type="image/webp"> <source data-srcset="" type="image/jpf"> <source data-srcset=""> <img src="" class="img-fluid" alt="gut-bacteria"> </picture> <p>When we ingest chemicals, processed foods, specific GMOs, and foods we are allergic to, we put holes in our gut lining. Not metaphorical holes — literal holes in your GI tract. The state of a hole gut is medically called “intestinal permeability” and coined leaky gut everywhere outside of a medical textbook. When a gut becomes leaky, undigested food bits and pathogens, like our gut bacteria, seep out of our digestive tract and into our bodies. This triggers inflammation. </p> <p>Our immune system is in charge of creating inflammatory responses, and if inflammation is called to action over and over again, it becomes chronic inflammation. When someone suffers from chronic inflammation, we see a higher chance of developing some truly horrible disease like cancer or an autoimmune disease.</p> <p>Leaky gut alone is not the culprit of America’s chronic disease, but it’s usually the start, and because of the <a target="_blank" href="">Standard American Diet (SAD)</a>, leaky gut is found quite commonly in the stomachs of people across the country―the new norm―which explains why our immune function is so poor.</p> <p>It takes about five to seven days<sup>2</sup> for your gut lining to repair itself, and if you’re still eating foods that hurt your gut, the condition can quickly snowball. It’s like getting a nasty bruise and then continuously punching that bruise three to five times a day or however often you eat. And to make matters worse, we eat so little of the stuff that helps the gut to rebuild. </p> <p>L-glutamine is a necessary resource required to build the cells that line the gut. Without L-glutamine, the gut can’t become whole again. L-glutamine also helps fight chronic inflammation by working to make healthy blood vessels, the structures that hold inflammation when the body is triggered to respond<sup>3</sup>. And bone broth just so happens to be the most potent source of L-glutamine naturally available. No joke. </p> </section> <hr class="divider-50 divider-medium mx-auto"> <section> <header>How Bone Broth Helps Those on Keto</header> <p>Alright, so that was all of the protein benefits of this promising health drink, but did you know that bone broth is also a <a target="_blank" href="">first-time keto</a> dieter’s best friend?</p> <p>Ok, maybe they’re not as BFF-close as the first-time dieter with a fat-rich avocado, but they’re close, and honestly, they should be closer. Bone broth offers way more nutrients than an avocado does, like iron and calcium while also giving you a healthy dose of proteins and good fats.</p> <p>Now, we talk a lot about <a target="_blank" href="">macronutrients</a> being the critical focus of the ketogenic diet, but the micronutrients are essential as well. <a target="_blank" href="">Micronutrients</a> like magnesium, iron, calcium, and potassium, are severely lacking in SAD. In fact, the body becomes so used to burning carbs to make everything happen that it can experience culture shock the first time you remove the carbs and offer up straight nutrients instead.</p> <picture class="lazy-load"> <source data-srcset="" type="image/webp"> <source data-srcset="" type="image/jpf"> <source data-srcset=""> <img src="" class="img-fluid" alt="girl-drinking-water"> </picture> <p>This is where bone broth comes in. Bone broth is not fibrous, and it doesn’t take a complete shift in the population of your gut bacteria to break down the readily available nutrients. So if you are on keto, bone broth helps these nutrients to be quickly absorbed by the body, to keep the keto flu at bay. Add some Himalayan salt and a lemon squeeze if you’re feeling especially dried out to balance your electrolytes, but other than that, bone broth has your back.</p> <p>Bone broth is not fibrous, and it doesn’t take a complete shift in the population of your gut bacteria to break down the readily available nutrients. These nutrients are quickly absorbed by the body to keep the keto flu at bay. Add some Himalayan salt and a lemon squeeze if you’re feeling especially dried out to balance your electrolytes, but other than that, bone broth has your back.</p> <p>With the influx of quick nutrients, the body can switch faster into ketosis as it’s not panicking over potential starvation. And with a switch to ketosis, the body is simultaneously running detox as your fat cells are broken down, and the harmful gunk initially stored there to keep your body safe is released. Guess what? Bone broth helps with this, too! L-glutamine, specifically, is essential for feeding lymph cells. Lymph cells are the cleanup crew for everything outside of your bloodstream. Bone broth is a simple one-step fix to supporting your body through what might be a scary new adventure. Bone broth takes your body by the hand and tells it that everything’s okay; good health is coming. </p> <picture class="lazy-load"> <source data-srcset="" type="image/webp"> <source data-srcset="" type="image/jpf"> <source data-srcset=""> <img src="" class="img-fluid" alt="broth-chicken"> </picture> <p>If you own a crockpot, bone broth is easy to make. But if you don’t have the time or desire, you can likely still enjoy bone broth benefits. Because of bone broth’s boom in the health sphere, there are more companies out there than ever before making different recipes and flavors of beef and chicken bone broth. Some deliver it straight to your door, piping hot, while others, as mentioned earlier, sit in the beverage fridge at your local health store. As long as the <a target="_blank" href="">animals they come from</a> were well-raised and robustly healthy, you can’t go wrong with trying out which brand or flavor is right for you. They all heal your body in the only way bone broth can, making keto easier for first-timers, and delivering a powerful punch of nutrients. Bone broth is liquid gold!</p> <div class="sub-head">Resources</div> <ol> <li><a target="_blank" href="" rel="noreferrer" title="Collagen hydrolysate">Collagen hydrolysate for the treatment of osteoarthritis</a></li> <li><a target="_blank" href="" rel="noreferrer" title="Chronic Conditions">Chronic Conditions in America</a></li> <li><a target="_blank" href="" rel="noreferrer" title="glutamine">Boost your glutamine stores naturally</a></li> </ol> </section> </article>

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