Bone broth is one of those magical drinks that can really help with a lot of different issues. From supporting your gut health to increasing your immune system and relieve some joint pain as well. The reason for the benefits of bone broth is because it has really good available collagen. Bone broth is made from animal bones that are – preferably – slowly cooked for a long time. The collagen is leaked from the bone marrow while cooking. I like to make my own bone broth in the slow cooker. Nothing better than homemade bone broth although you can find good sources in the grocery stores these days too.

making your own bone broth

Why consider drinking bone broth for weight loss?

Drinking bone broth can be beneficial for weight loss due to its high protein content and low calorie count. When is the best time to drink bone broth for weight loss? That kind of depends on your goals and your schedule. It’s also beneficial for regulating your blood sugar. There is not one time fits all here. Here are some examples of when you could consider drinking bone broth.

1. Morning: Starting your day first thing with bone broth can provide a protein-rich, low-calorie breakfast alternative. This can help keep you full longer and reduce the likelihood of snacking on unhealthy foods later in the morning. Granted, that might not be everyone’s cup of tea (no pun intended) but it can actually be a really good start of your day. I do intermittent fasting most days of the week but I do like to break that fast with a cup of bone broth. I prefer chicken bone broth for this. Or go wild and replace your morning coffee with bone broth.

Health benefits of bone broth

2. Before Meals: Drinking bone broth before meals can help reduce appetite, leading to smaller portion sizes and fewer calories consumed during the meal. The protein and gelatin in bone broth promote satiety. 

3. Between Meals: Bone broth can be a satisfying snack that helps curb hunger between meals. It can prevent overeating during main meals by keeping your hunger levels stable.

4. Evening: Consuming bone broth in the evening can help control late-night cravings. Additionally, the glycine in bone broth may promote better sleep, which is beneficial for overall health and weight management. Due to the grams of protein in the bone broth if will keep you satisfied for much longer than any carbs will ever do.

5. Post-Workout: After exercise, bone broth can help replenish nutrients, support muscle recovery, and provide hydration, aiding in muscle repair and growth, which is crucial for weight loss and maintenance.

Ultimately, the best time to drink bone broth depends on your individual schedule and how your body responds. Incorporating it at different times of the day can help you determine when it best supports your weight loss efforts. It’s best to incorporate it into your daily routine to get things going.

What are other benefits of bone broth?

Of course bone broth is not only beneficial when you want to lose weight. It has many different pros and not so many cons. Bone broth is considered highly beneficial for several reasons, thanks to its rich nutritional profile and various health-promoting properties:

1. Rich in Nutrients:

   Collagen and Gelatin: Bone broth is a rich source of collagen, which turns into gelatin when cooked. Gelatin supports joint health, skin elasticity, and gut health.

   Minerals: It contains essential minerals like calcium, magnesium, phosphorus, and potassium, which are important for bone health and overall bodily functions.

   Amino Acids: Bone broth provides amino acids like glycine, proline, and glutamine, which support muscle repair, gut health, and detoxification.

2. Joint Health:

The collagen and gelatin in bone broth help maintain and repair cartilage, which cushions joints and reduces the risk of degenerative joint diseases like osteoarthritis (and I hope also arthrosis. More on that later). 

3. Gut Health:

The gelatin in bone broth can help heal the gut lining, improving conditions like leaky gut syndrome and reducing inflammation. It promotes healthy digestion by supporting the mucosal lining of the digestive tract.

4. Skin, Hair, and Nails:

Collagen in bone broth supports skin elasticity and hydration, reducing wrinkles and improving overall skin health. It also strengthens hair and nails.

5. Immune Support:

 Bone broth contains compounds that help reduce inflammation and boost the immune system. The nutrients in bone broth support the body’s natural defense mechanisms.

6. Hydration:

Bone broth is an excellent way to stay hydrated, especially when it’s consumed warm. It provides both fluids and electrolytes, which are crucial for maintaining hydration.

7. Weight Management:

Bone broth is low in calories but high in protein, which promotes satiety and helps control appetite. Drinking bone broth can aid in weight loss by reducing overall calorie intake and preventing overeating.

8. Bone Health:

 The minerals leached from bones during the cooking process, including calcium and magnesium, are vital for maintaining strong and healthy bones. It doesn’t matter if you use chicken broth of prefer beef bone broth in that respect. I try and alternate the use of either of the two.

9. Detoxification:

 Bone broth contains glycine, which supports the liver in detoxifying the body from harmful substances.

10. Improved Sleep and Mental Health:

 Glycine, an amino acid found in bone broth, has been shown to improve sleep quality and reduce symptoms of anxiety and depression.

By incorporating bone broth into your diet, you can enjoy a wide range of health benefits, making it a valuable addition to a balanced diet and a healthy lifestyle.

What are the downsides of consuming bone broth?

Now that we told you the pros of consuming bone broth for weight loss and general health, it’s also good to look at some of the downsides. Most of the below can easily be averted.

beef stock
The color of homemade beef broth is very different!

1. Heavy Metals and Contaminants:

Bones, especially from animals that have been exposed to environmental toxins, can contain heavy metals like lead. Consuming bone broth made from these bones might pose a risk of heavy metal exposure. It’s important to source bones from reputable, organic, and pasture-raised animals to minimize this risk. And also the reason I like to make my own bone broth. Regardless it is probably also a good idea not to have too much bone broth. I tend to drink a maximum of two cups of bone broth, but usually stick to just one.

2. Histamine Intolerance:

Bone broth can be high in histamines, which might cause reactions in people with histamine intolerance. Symptoms can include headaches, digestive issues, skin problems, and respiratory issues. While I do suffer from some histamine related allergies I’ve never had any issue with bone broth. But if you do experience any of the before mentioned? Make sure to get it tested.

3. High Sodium Content:

Commercially prepared bone broths often contain high levels of sodium, which can contribute to high blood pressure and other cardiovascular issues. Making bone broth at home allows you to control the amount of salt added. Or make sure you buy bone broth without added salt. 

Beef broth in the slow cooker

4. Allergic Reactions:

Some individuals may be allergic to certain ingredients commonly used in bone broth, such as certain vegetables, herbs, or spices. It’s important to be aware of any food allergies or sensitivities.

5. Digestive Upset:

For some people, especially those not used to consuming rich broths or those with sensitive digestive systems, bone broth can cause digestive upset, including bloating, gas, or diarrhea.

6. Protein Content:

While the protein content in bone broth is generally beneficial, consuming excessive amounts can be problematic for people with certain medical conditions, such as kidney disease, where protein intake needs to be monitored.

7. Quality and Preparation:

 The health benefits of bone broth largely depend on the quality of the ingredients and the preparation method. Poor-quality ingredients or improper preparation can reduce its nutritional value and health benefits. For beef I go for bones from grass fed cows and where I can trace the origin. For chicken I go for organic and again a traceable origin.

8. Expense and Time:

Making high-quality bone broth at home can be time-consuming and sometimes expensive, especially if using organic and pasture-raised animal bones. Additionally, store-bought options can be costly.

Despite these potential downsides, many of them can be mitigated by sourcing high-quality ingredients and consuming bone broth in moderation as part of a balanced diet. If you have specific health concerns or conditions, it’s always a good idea to consult with a healthcare professional or registered dietitian before making significant changes to your diet.

Author

Hi my name is Simone and I am a food photographer and blogger from the Netherlands. I strongly believe in the power of good food and think that making good choices every day will definitely create a healthier future. I've recently turned 61 and now more than ever, realize that health is everything. Check the link below to learn more about my story. I'm a certified health coach and live in the Netherlands with my two cats Humhrey and Buffy.

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