Some drink it into steaming subjects instead of their morning tea to relieve painful joints. Gwyneth Paltrow drinks it for lunch “on most days” and Salma Hayek says it keeps her “young”. While bone broth is a celebrity favorite, it is a bit watery and tasteless. So does it have great health benefits for the rest of us? And is it really better than simple old stocks?
Bini Suresh, spokesman for the British Dietetic Association and Lead Diethitian on Clinic London, says that bone brothuhe is not a superfood, but it is filled with health pushing properties. It is “nutrient-rich and low in calories” and is “higher in protein and has much less additives” than its Nah-Cousin, the Stock Cube, she says. And the good news is that it is relatively simple and incredibly cheap to make yourself without having to fall back on expensive varieties for the health food shop.
What exactly is bone broth?
The bone broth is produced by boiling animal bones and connective tissue in water together with a product based on acid base such as apple cider vinegar or lemon juice. It can be made from any kind of animal bones, with popular chicken, turkey, lamb, pork and beef. All types of connective tissue or cartilage can also be used, with feet, joints, necks, wings and popular ankles.
Salt, vegetables and herbs and spices are added to the broth to improve its taste, and sometimes Mark becomes Mark, explains Suresh.
The world’s Paltrows and Hayeks can choose to drink bone broth as a drink or add a milkshake or smoothie to improve his diet. Others can use it as the basis for soups, stews or gravies. Bone broth is also an important ingredient in ramen and can be used to cook rice or pasta to improve your taste.
Ramen noodles made of bone broth – Clara Molden for the Telegraph
How is bone broth compared to warehouse cubes?
Our experts agree that the bone broth is nasty. Suresh says that stock cubes are more convenient, but much higher in salt and tend to contain flavor enhancers and additives that make them ultra-processed. According to the action on salt, one stick cubes can contain as much as a teaspoon (or 5 g) salt. However, there are some healthier variations such as the “very low salt” price from Kallo, which contains about 0.5 g salt per cube.
The other hidden low in standard stick cubes include palm oil or vegetable fats, additional salt and sugar, preservatives such as Diss2 -inose and artificial flavors, says Suresh. Although not all of these ingredients are naturally harmful, they reflect the status of bearing cubes that are an ultra-processed food, and they are “associated with a higher risk of obesity, cardiovascular diseases and metabolic problems, especially if they are often consumed”.
Rob Hobson, nutritionist and author of Do not take your family life into account, According to the bone broth, salt is much lower and contains collagen and natural gelatin that can offer aesthetic advantages, while Suresh points out that they contribute more sensibly to hydration and intestinal health.
Stock cubes are usually more calorie than bone broth, which could be considered a small plus, but although they are a cheap and convenient way to improve the taste of a meal, they offer low nutritional value.
Each stack of the bone broth is so unique that it is impossible to calculate precise and general nutritional information. However, a typical 250 -g portion of chicken bone broth tends to contain:
What are the health benefits?
1. Supports intestinal health
Animal bones contain gelatin and amino acids such as glutamine, both of which are important for digestion and intestinal health. A study in the Current opinion in clinical nutrition and metabolic supply Journal found that glutamine maintains and improves the intestinal barrier function in animal and human models. However, the authors find that further examinations are required.
Hobson therefore urges caution. “It may be a nice, calming protein -rich drink that is gentle on the stomach, but for the intestine I am not yet sure whether there is enough evidence,” he concludes.
It is simple and cheap to produce your own broth instead of relying on purchased versions – Clara Molden for the Telegraph
2. Reduces joint pain
The bones and the connective tissue in bone broth are a collagen source – a structural protein that gives the body parts that are needed and has a ballast and looks like scaffolding. Some clinical studies on collagen indicate that it can improve common health, says Hobson.
In a 24-week study, researchers from Penn State University in Pennsylvania, USA, gave athletes with joint pain either a collagen hydrolyza supplement or a placebo. The athletes who earned the addition showed improvements in their joint pain, including reduced inflammation and better mobility.
While collagen can help the joints, Hobson warns that bone broth is not standardized, which means that it can be difficult to know how much of it is in their portion. “I therefore think that it could offer moderate shared support, but it cannot be compared with the effects of a standardized collagen supplements bought in shop that has more research behind it,” he concludes.
3 .. helps us fully and has a high protein
As an animal -based food, bone broth is rich in protein, with a typical portion of around 10 g. Collagen is also the star here, as it can promote feelings of abundance and may help with weight management.
In a 2023 attempt by researchers at Kyung HEE University in South Korea, participants at the age of over 50 received a daily 15 g supplement from collagen. After 12 weeks, their body fat mass and their percentage had significantly reduced, which improved their total body composition.
While it can contribute to increasing satiety, which may reduce our daily calorie intake and help us lose some weight, says Suresh to combine it best to combine it with other protein sources to use the maximum advantages.
4. It is great for the skin
One of the most important advantages of the bone broth that were often shouted by his fans are the supposed “anti-aging forces”. This is again thanks to his collagen content, although Suresh says evidence that this is limited.
However, many studies have proven the connection between the consumption of collagen and improved skin health. A 2023 study in the Nutrients Journal found that the collagen supplement can improve skin hydrate and elasticity, especially if it is consumed in the long term. However, Suresh points out that the collagen in the bone broth is less examined, which means that a scientific limb still has to be produced.
5. It keeps us hydrated
The bone broth is made from water and – especially if it is made from vegetables, electrolytes such as sodium, potassium and calcium are of crucial importance for hydration, says Suresh.
The acid in bone broth (typically apple cider vinegar or lemon juice) helps to extract these minerals from the animal bones, explains Suresh. Calcium helps to regulate liquids in the body, while magnesium helps the absorption of other electrolytes and maintains the balance, preventing dehydration.
The risk of dehydration is well established and can include headaches, dizziness, fatigue, impaired mental functions and (serious) urinary and kidney problems. The bone broth offers a good moisture boost to prevent this.
6. It is a source for vitamins and minerals
Bone broth contains calcium, magnesium, potassium and phosphorus as well as vitamins B12 and A.
7. It could help with sleep
It was found that glycin, an amino acid in bone broth, contributes to improve sleep by acting as an inhibiting neurotransmitter, which means that the internal clock and the temperature of our body are regulated. A study showed that taking 3G glycine before going to bed helped the participants faster and deeper sleeping.
However, a portion of bone broth usually contains only 0.5-1.7 g glycin, and the evidence is limited.
Are there health risks?
1. Sodium content
Suresh’s main concern in the bone broth is its sodium content. Both homemade and commercial versions can be high – added and of course occurs. In fact, depending on the recipe, a portion of broth can contain up to 20 percent of its daily sodium needs. Sodium can be bad for the heart if it is excessively consumed with a 2015 study Clinical medicine Subject to the fact that high salt intake can increase blood pressure, which leads to an increased risk of cardiovascular diseases.
2. Toxic metals
There are also concerns about the bone broth that may contain toxic metals, in particular lead. Suresh refers to a small study from 2013 in Medical hypotheses This found that trace quantities of lead, “albeit not clinically clinically,” she says.
3. Important nutrients are missing
Both Suresh and Hobson say that bone broth is not a significant source for complete fiber or essential vitamins such as B12, folic acid and iron. So Suresh says that it is “not a superfood” and should only play a role in a rich and balanced diet.
How you can best use the health benefits of the bone broth
Suresh says that eating or drinking a cup of bone broth can be an advantage a few times a week in the involvement of a balanced diet, “especially for people who are looking for joint support, intestinal health or increased hydration, such as older adults or postoperative patients”.
A typical portion offers a light protein thrust that fluid and potentially helpful amino acids, especially if it is combined with full -value food, she explains. These are your top pairing recommendations:
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Strong carbohydrates such as lentils, brown rice or sweet potatoes complete the amino acid profile and add fiber and B vitamins.
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Leader proteins such as chicken breast, tofu or eggs improve the entire protein quality and the feeling of satiety.
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Non-strong vegetables such as spinach, carrots, kale and onions add fiber, vitamins A, K and C and antioxidants.
Judgment: Is bone broth healthy?
“The bone broth is very natural and comes from the cooking of bones for a long time so that you get the health benefits, while stock cubes are specially processed and mainly consist of salt and flavors,” says Hobson. Suresh agrees and says that bone broth (especially if homemade or from quality sources) is superior and healthier.
Faqs
Does bone broth help you to lose belly fat?
“Bone broth will not” burn “directly, but low in calories, can be filling and help people reduce the snacks, which reduces the total calorie intake,” explains Suresh.
She says that if it is eaten instead of processed snacks or creamy soups, it could indirectly support weight loss, but it cannot target fat in certain areas such as the belly.
Does the bone broth clear your intestine?
The gelatin and glutamine can support intestinal feed, especially in patients with intestinal inflammation, explains Suresh.
“Anecdotically, some find it comforting for the digestive tract. However, it is not a laxative, and if at all, it can help regulate the intestine instead of clarifying the intestine.”
