The bone broth diet, popularized by Dr. Kellyann Petrucci, has been making waves in the health and wellness community. Promising significant weight loss and potential health benefits in a short span of 21 days, it’s no wonder this diet has garnered quite a following.
But not all that glitters is gold. The diet’s promotional materials admit that most people lose only one to two pounds per week, similar to any standard calorie-controlled diet. Moreover, the most dramatic results are not typical and require more than 21 days of dieting. So, is the bone broth diet just a marketing gimmick or a genuine path to improved health? Let’s dive in and find out.
Benefits of a Bone Broth Diet
A bone broth diet can pack a nutritious punch, but why exactly does it work? Let’s break it down, and start by talking about its influence on the gut.
Improves Gut Health
In simple terms, a bone broth diet can give your gut a gentle nudge in the right direction. Here’s why:
Bone broth provides whole-food-based type II collagen, something which no other food can boast. This collagen, especially when derived from a nutritious source such as bone broth, contains the valuable amino acids proline, glutamine, and glycine.
Though I am talking about the benefits of a bone broth diet, for many it brings up the question of chicken stock vs. broth. As I always say, whether it’s chicken stock or broth, it needs to be packed with collagen and nutrients just like bone broth to make it beneficial for your health.
These amino acids have been tied to improvements in gut health. To delve deeper, they largely support your gut microbiome and intestinal lining, making digestion smoother. Sounds promising, right?
One thing to note is the research findings on these amino acids are primarily from studies on rats, or people suffering from chronic illnesses. So if you’re considering the bone broth diet for gut health improvements, keep in mind people might have different responses to the diet and even though some results promising, more research is needed.
Supports Joint Health
The bone broth diet does more than just help the gut; it brings improvements to your bone’s health too. As the bone broth collagen breaks down into gelatin during the cooking process, it produces crucial amino acids. Mainly proline and glycine, these are responsible for inducing the body to create its own connective tissues. These tissues form the elementary component of tendons and ligaments, which essentially holds the body together.
While it’s tempting to jump onto the bone broth diet for joint health based on just these facts, remember the levels of these amino acids in bone broth don’t quite match those found in supplements.
Just like everything else in life, every person’s response to a diet can vary. In some cases, the bone broth diet has shown symptoms alleviating osteoarthritis. The secret might simply be in the amalgamation of low calories and satisfying the hunger that bone broth offers.
| Study | Beneficial for gut Health | Beneficial for joint health |
|---|---|---|
| “Amino acids in gut health” by National Institute of Health | Yes | Yes |
How to Make Bone Broth
Making bone broth might sound complex, but in reality, it’s quite simple. The method involves simmering bones and other ingredients over a long period of time. This low temperature, extended cooking process helps to extract the beneficial nutrients from the bones. Interested in creating your own batch? Here’s a step-by-step guide.
Ingredients Needed
Here’s what you will need to make bone broth:
- Bones: You can create bone broth from virtually any animal’s bones and connective tissue. Be it beef, chicken, pork, turkey, veal, lamb, bison, buffalo, deer, or fish. Even combining bones from different animals are perfectly fine. Chicken bone broth, for instance, is an excellent blend of taste and nutrition, often preferred by those starting their journey with bone broths.
- Vegetables: Onion, celery, and carrots are commonly used, while adding parsley, thyme, and garlic can give a flavor boost to your broth.
- Acidic ingredient: Typically, a spoonful of apple cider vinegar is used as it aids in pulling out nutrients from the bones into the broth.
- Water: Enough to cover the bones and vegetables in your pot.
- Optional flavor enhancers: Black peppercorns, bay leaves, and Himalayan salt add an extra dose to your broth’s flavor.
Cooking Instructions
To ensure the best result, follow the steps below:
- Preheat the oven to 450 degrees F.
- Rinse and clean any blood or residue from your chosen bones.
- Place the bones on a roasting tray and roast until they develop a golden-brown color.
- Transfer the roasted bones to a large stockpot.
- Add chopped vegetables, black peppercorns, and apple cider vinegar.
- Pour enough water to cover the bones and vegetables.
- On high heat, bring the pot to a boil then reduce heat to low, and let it simmer.
- A slow-cooking process is key to a good bone broth. For chicken and fish, 8 to 24 hours is sufficient while for beef or lamb bones, you can simmer up to 48 hours. Remember to occasionally skim off any foam or fat that surfaces.
- Once finished simmering, allow the broth to cool.
- Strain the broth into a large container, discarding the leftovers.
The verdict on chicken stock vs broth majorly hinges on personal preference. They both make a great base for soups, sauces, gravies or simply consumed as a nourishing beverage. While making the broth, the trick is to go slow and low, as the longer you simmer, the more nutrient-packed your broth will be. Tune in for more about using and storing broth in the next section.
Bone Broth Diet Plan
So there you have it. Making bone broth is as simple as simmering bones and a few other ingredients for an extended time. It’s a versatile base for many dishes, offering a wealth of nutrients. Remember, the secret to the best broth lies in slow cooking. This ensures optimal extraction of beneficial elements from the bones. Whether you’re using chicken or beef bones, the process remains the same, and the result is a nutritious, flavorful broth. Now that you’re equipped with this knowledge, it’s time to get cooking. Embrace the bone broth diet plan and start reaping its health benefits today.
