You’ve likely heard the buzz about bone broth and its many purported health benefits. This humble soup has been around for centuries, but is bone broth just another passing wellness fad or does this ancient remedy actually live up to the hype? Let’s take an evidence-based look at what the research says about bone broth and explore how you can incorporate this nutritious elixir into your healthy lifestyle.
Bone broth, as the name implies, is a broth made by simmering animal bones and connective tissues for an extended period, typically 12-48 hours. This low-and-slow cooking process allows the bones and ligaments to release healing compounds like collagen, proline, glycine, and glutamine that have the power to transform your health.
But what makes bone broth so much more nutritious than regular stock or broth? When collagen from the animal parts is cooked, it breaks down into gelatin, which provides the body with amino acids, the building blocks of proteins. This gelatin is one of the key reasons why bone broth is so beneficial.
The Blood Sugar Balancing Effect of Bone Broth
One surprising benefit of bone broth is its potential to improve blood sugar control. Several studies suggest that the glycine and other amino acids found in bone broth may help improve insulin sensitivity and lower blood sugar levels.
For example, one study found that obese adults who consumed a gelatin supplement experienced a significant reduction in blood glucose levels compared to a placebo group. Another study in rodents suggested that glycine supplementation improved glucose tolerance and reduced insulin resistance.
While the research on bone broth and diabetes is still emerging, the existing evidence points to its promise as a blood sugar-balancing food. Of course, bone broth is not a magic cure and should be used in conjunction with a balanced diet, exercise and medication as advised by your doctor.
Bone Broth for Better Joint Health
As we age, our joints can start to feel stiffer and less resilient due to the breakdown of collagen and cartilage. The good news is that the gelatin in bone broth may act as a natural “glue” to support joint health.
The amino acids in bone broth, particularly glycine and proline, are important building blocks for connective tissues like tendons, ligaments and cartilage that form our joints. Consuming collagen-rich bone broth provides your body with the raw materials to rebuild these vital structures.
Some research also suggests that bone broth may have anti-inflammatory effects thanks to compounds like chondroitin sulfate and glucosamine, which are often sold as pricey supplements for arthritis. One study found that chicken collagen improved measures of pain and stiffness in people with osteoarthritis as effectively as glucosamine and chondroitin.
The Weight Management Potential of Bone Broth
If you’re looking to maintain a healthy weight, sipping on bone broth may be a smart strategy. Bone broth is low in calories but rich in protein, making it a satisfying way to control hunger.
One study found that people who consumed a gelatin supplement as part of a weight loss diet experienced more significant reductions in hunger hormones and self-reported hunger compared to a placebo. Researchers think it’s because the protein in gelatin can increase feelings of fullness.
What’s more, the amino acid glycine found in bone broth may help your body produce more creatine, which has been shown to enhance muscle growth and metabolism. While bone broth alone won’t make you shed pounds, it can be a nutritious addition to a well-rounded weight loss plan.
Soothing an Upset Stomach with Bone Broth
If you’ve ever sipped on bone broth when you were sick, you know how comforting and restorative it can feel in the moment. But bone broth’s benefits for digestive health go beyond mere comfort.
The gelatin in bone broth supports healthy inflammation in the gut and may help seal a “leaky gut.” A leaky gut is associated with several chronic diseases and occurs when the intestinal barrier becomes permeable, allowing toxins to pass into the bloodstream.
The glycine in bone broth can also stimulate the production of stomach acid, which is critical for properly breaking down food, absorbing nutrients and preventing acid reflux. Additionally, glutamine, another amino acid in bone broth, serves as fuel for the cells in the small intestine, strengthening the gut lining.
How to Make Bone Broth at Home
While you can find many high-quality bone broths at specialty grocery stores, it’s easy (and often more economical) to make bone broth at home. Here’s a simple recipe to get you started:
Basic Bone Broth Recipe
- 4 pounds beef bones, preferably a mix of marrow bones and bones with a bit of meat on them, such as oxtail, short ribs, or knuckle bones (cut in half by a butcher)
- 2 medium unpeeled carrots, cut into 2-inch pieces
- 1 medium leek, end trimmed, cut into 2-inch pieces
- 1 medium onion, quartered
- 1 garlic head, halved crosswise
- 2 celery stalks, cut into 2-inch pieces
- 2 bay leaves
- 2 tablespoons black peppercorns
- 1 tablespoon cider vinegar
- 1 teaspoon sea salt
Special equipment:
- 6-quart (or larger) stockpot or a large slow cooker
Instructions:
- Place all ingredients in a 6-quart (or larger) stockpot or a large slow cooker. Add enough cold water to cover by 1-2 inches (about 12-14 cups).
- Bring to a boil over high heat, then reduce to a very low simmer. Cover with a lid and cook for at least 10-12 hours, or up to 24 hours on the stovetop or in a slow cooker on low. The longer it cooks, the more nutrients are released.
- Once the broth has reached a dark, rich brown color, remove from heat. Discard the bones, vegetables and bay leaves. Strain through a fine mesh strainer and discard any remaining solids.
- Pour into glass jars and let cool to room temperature. Cover and refrigerate for up to a week or freeze in freezer-safe containers for up to 3 months.
The Bottom Line on Bone Broth Benefits
Bone broth is a traditional food that’s garnered modern popularity for its many potential health benefits, from better blood sugar control to stronger joints to improved digestive health. The research on bone broth is still relatively new, but promising.
While bone broth is not a cure-all, this nutrient-dense elixir can be a beneficial addition to a healthy diet. Whether sipped on its own or used as a base for soups and stews, bone broth serves as an excellent source of protein, antioxidants and anti-inflammatory compounds.
As with any dietary change, it’s important to be patient and consistent in your bone broth supplementation to really reap the rewards. Make your own or source high-quality bone broth, but be mindful of sodium content and other additives.
At the end of the day, bone broth won’t make or break your health, but this wholesome, nourishing soup can be one more tool in your toolkit for lifelong vitality. Sip and savor the benefits of this tried-and-true superfood!
