Hi, I just made my first batch and drank 3 yummy mugs full this morning.
However, I then decided to research the benefits, based on science and not just anecdotes.
I can’t find any that are positive and only this one that is negative:
Can anyone link me to some studies that show the benefits?
Interesting
I took bone broth for granted
But I always feel better ingesting chicken soup than bone broth
I’ve heard something about collagen but this debunks that. My doc said it was actually all about the sodium replacement, which tells me that any salted liquid is equally as good.
From the first article:
“When humans consume collagen, it will be broken down to individual amino acids, minerals, etc. These amino acids and minerals may then act like any amino acid or mineral consumed, but there is no evidence of an advantage to consuming amino acids and minerals from bone broth as opposed to other foods.”
Stephen Phinney recommends it for the salt, and says that commercial stock cubes will serve the purpose (if you can find one without nasty additives). But he prefers homemade bone broth, because you can stew the bones long enough for potassium and magnesium to leach out of the marrow.
It’s usually touted as an aid to fasting … which of course it is…and as a meal replacement.
Something from a WFPB site is highly unlikely to be supportive of bone broth. The “Centre for Nutrition Studies” is one of those I"m afraid.
I make bone broth pretty much every week, because I roast a whole chicken every week. I make it because it tastes good. It wouldn’t shock me if there were some medicinal benefits too it; but there is precious little evidence that it does. I posted the few articles I could find on pub med. Maybe other folks will find something substantive.
What’s really weird is that it seems like most ketonians take it as an article of faith that bone broth has some sort of mystical “healing” properties, much in the same way that they take as an article of faith that the “keto-hunger-spirit-guides” will lead them to precisely the correct caloric intake for optimal energy balance and slow and steady weight loss. There isn’t really any published research that supports either claim, at least not that I’m aware of. It seems to work for a whole lot of folks (like me!), and the one’s it doesn’t work for move on I guess.
There are some potential negative effects of bone broth as well and that is heavy metals that leach out of the bone.
I made some yesterday and had 3 cups this morning and then went to have some more and discovered my cleaner has thrown it all away!
I stumbled into Keto by way of trying to heal my gut, IBS, food intolerance’s and recently suspected Chron’s Disease.
Did a lot of study on natural ways to correct these problems and Bone Broth has played a very important part IMHO.
I firmly believe in the health benifets of BB. It wasn’t long ago (before the overwhelming health problems of today) that BB was part of a normal diet, I’m old enough to remember ,when staying at both grandmothers, sipping on beef or poultry bone broth.
Preferably use organic bones, but at least free range.
I seemed to have failed to save any sientific studies, but this is a good article for starters;
BTW I was on a BB fast when deciding to go Keto and continued with BB every day for about 3 weeks, never had any inclination of Keto Flu.
Bone broth works to help seal up a leaky gut but there is one other little tweak to this:
Details shmeetails just tell me what works?
Your Best Weapon Against Food Allergies and Food Intolerances | Chris Masterjohn Lite #71
Why I incorporate a multitude of various organ meats into my bone broth but I do not eat the actual meat or various veggies (strain, save and eat later) when doing a bone broth fast!
I also use a dash of lemon juice and apple cider vinegar to help leach the minerals out of the bones. I like a lot of cartilage attached to the bones.
I also use wild elk bones in my bone broth around $70.00 dollars a bag of bone chips!
Bones and organs of wild critters are the bests in my opinion!
And your grandmothers probably had stock pots for making it, too.
My grandmother’s Hungarian mother taught her to make something that she called “cuchinya”. It was pork-based with water, a little pepper, salt, bones, ears, feet, etc. It was in essence, bone broth that one put in the fridge and made a kind of cold aspic out of. I always thought it was disgusting but she always claimed it was healthy.
One little thing you may want to know is you want to have a certain ratio of collagen (actually absorbed in intercellular microns; hyaluronic acid; the bodies molecular glue[1]) intake in contrast to that protein intake (Advanced Glycation End Products[3] AGEs)!
Bone broth[1][2] and Muscle Meats[3] are two different animals (they do different things[1])…lol
Footnotes:
[1] Bone broth protect your joints: Glucosamine, chondroitin sulfate and hyaluronic acid are all compounds called glycosaminoglycans (GAGs), which are found in bones and tissue. Another unique benefit of bone broth is that it’s highly anti-inflammatory, thanks to its amino acid profile.
[2] “…a high fat diet[1] might or could cause glutathione depletion (at least in rats?) in theory as discussed by Chris Masterjohn PhD but that is why we have bone broth and other foods[2] to make sure that does not happen? …” …Me
[3] “…Animal-derived foods that are high in fat and protein are generally AGE-rich and are prone to further AGE formation during cooking.[3] …”
[4] Biochemical Studies On The Effect Of Sodium Nitrite And/Or Glutathione Treatment On Male Rats “…Conclusion: Due to the hazardous effect of food additives as sodium nitrite, it is recommended that the use of sodium nitrite as food additives must be limited and glutathione has the ability to prevent its toxic effect . …” …More
[/quote]
atomicspacebunnyBunny
Yes Bunny Chris makes a lot of sense in what he says. It is a shame he is commercialized selling packaged broth components, the good news is your not.
I also strain meat and organic carrot & celery, I do throw it out to the the magpies, as feel there is not much goodness left after min. 24hrs simmer.
Agree with your adding offal, I am not game (yet) as a long time gout sufferer. Re gout, was a big concern for me going Keto but 6 weeks in and no problem (knock wood).
Yes adding apple cider vinegar is always advised by those in the know.
The Elk bone chips sound a good idea, wild animals should be organic alright.
Interesting read on Re: Gout
Does a ketogenic diet increase your risk of gout? By Dr. Stephen Phinney and the Virta Team
Thanks Bunny,
that is one I read before I started Keto, was able to do a fair bit of study on the subject.
That first paragraph made my day.
During the first couple of weeks I was anxious though, & drank copious amounts of water.
I make bone broth for several reasons.
for a fast
potassium and magnesium and sodium
3 ) N=1 my joints feel better
I have never looked up the science, I have become very jaded on a lot of the nutritional science out there. I rely on N = 1 more than a lot of the so called science. Ever since I learned about Ancel keys and what happened with a lot of buried research that proved him wrong.
For me the science has to be rigorous or I don’t believe it. Time and time again we have seen traditional food wisdom be true and the science proven wrong.