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THE broth of low carb bones is one of those traditional foods that for thousands of years, like fermented vegetables and cultured dairy products, have been touted for their health benefits. But one common healing food that is now being recognized for its incredible health benefits is bone broth which may well be considered low carb. Why? Because the benefits of bone broth are numerous and extensive. With that in mind, let me share some ancient secrets with you about what makes the benefits of low carb bone broth so remarkable.
Benefits of low carb bone broth
I found bone broth to be the first thing you should
consume:
Treat leaky gut syndrome
Overcoming food intolerances and allergies
Improve joint health
Reduce cellulite
Boost the immune system
Bone broth isn’t just good for the soul: There’s a reason it’s prescribed by doctors and moms alike when you’re feeling under the weather. All bone broths—beef, chicken, fish, lamb, and more—are staples in every culture’s traditional diets and the foundation of every fine dining experience. That’s because low carb bone broths are nutrient dense, easy to digest, rich in flavor, and enhance healing.
Bone broth or stock was a way our ancestors made use of every part of an animal. The bones and marrow, the skin and feet, the tendons and ligaments that you can't eat directly can be boiled for a period of hours. This boiling causes the bones and ligaments to release healing compounds like collagen, proline, glycine and glutamine that have the power to transform your health.
Nutrition researchers Sally Fallon and Kaayla Daniel of the Weston A. Price Foundation explain that bone broths low carb contain minerals in forms that your body can easily absorb: calcium, magnesium, phosphorus, silicon, sulfur and others. They contain chondroitin sulfate and glucosamine , compounds sold as expensive supplements to reduce inflammation, arthritis and joint pain.
A study on chicken soup (broth) conducted by the University of Nebraska Medical Center wondered what it was about the soup that made it so beneficial for colds and flu. Researchers found that the amino acids that were produced when making chicken stock reduced inflammation in the respiratory system and improved digestion. Additionally, research is proving that it can also boost the immune system and cure disorders such as allergies, asthma, and arthritis.
Fallon explains that most store-bought stocks and “bouillons” today aren’t “REAL.” Instead, companies use lab-made meat flavors in bouillon cubes, soups, and gravy mixes. Additionally, manufacturers have begun using monosodium glutamate (MSG), which is recognized as a meat flavor but is actually a neurotoxin.
*If you want a low carb bone broth real and real benefits of bone broth, you can make it yourself at home, which I explain at the end of this article. You need to get grass-fed bones from your local farmers market or an online health food store like Wise Choice Market.
THE low carb bone broth It’s a great place to find all of the valuable amino acids, collagen, gelatin, and trace minerals. In fact, there are dozens of different nutrients found in bone broth, many of which can’t be easily obtained from other commonly eaten foods. This is partly why there are so many amazing bone broth benefits.
By drinking regularly bone broth or using it in recipes, you can help promote healthy gut integrity by reducing permeability and inflammation. Here are the top six benefits of bone broth.
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Low carb bone broth | Protects joints
Bone broth is one of the world’s best sources of natural collagen, the protein found in animal vertebrae – in bones, skin, cartilage, ligaments, tendons and bone marrow. As we age, our joints naturally experience wear and tear and we become less flexible.
Why does this matter? As we age, cartilage diminishes as it is attacked by antibodies (age-related degradation of joint cartilage). As the bone broth cools, the collagen from the animal parts leaches into the broth and becomes easily absorbable to help restore the cartilage.
One of the most valuable components of bone broth is gelatin, which acts as a soft cushion between the bones that helps them “slide” without friction. Gelatin also provides us with building blocks that are necessary to form and maintain strong bones, helping to take the pressure off aging joints and supporting bone mineral density.
Research conducted by the Department of Nutrition and Sports Nutrition for Athletics at Penn State University found that when athletes supplemented with collagen over the course of 24 weeks, the majority experienced significant improvements in joint comfort and a decrease in factors that negatively impacted athletic performance.
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Low carb bone broth | Good for your gut
Studies show that gelatin is beneficial for restoring the strength of the intestinal lining and combating food sensitivities (such as wheat or dairy products), helping with the growth of probiotics (good bacteria) in the gut, and supporting healthy levels of inflammation in the digestive tract. A report published in the Journal of Clinical Gastroenterology found that gelatin effectively supports intestinal health and integrity.
THE bone broth It is easily digested and soothing to the digestive system, unlike many other foods, which can be difficult to break down completely. After all, a food is only useful if we have the means to absorb its nutrients.
Studies have found that in individuals with digestive imbalances, serum collagen concentrations decrease.
Since the amino acids in collagen form the tissue that lines the colon intestine and entire GI tract, supplementing with collagen can support healthy digestive function.
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Low carb bone broth | Keeps your skin healthy
Collagen helps form elastin and other compounds within the skin that are responsible for maintaining the skin’s youthful tone, texture, and appearance. Collagen’s integrity is credited with helping to reduce visible signs of wrinkles and fighting several other signs of aging. Many people report a decrease in cellulite when consuming foods and supplements containing collagen, as cellulite forms due to a lack of connective tissue, allowing the skin to lose its firm tone.
Double-blind, placebo-controlled studies investigating the age-defying properties of collagen have found that 2.5–5 grams of collagen hydrolysate (CH) used among women ages 35–55 once daily for eight weeks supports skin elasticity, skin moisture, transepidermal water loss (dryness), and skin roughness. At the end of just four weeks, those using collagen showed statistically significant improvements compared to those using a placebo in skin moisture and skin evaporation, as well as noticeable decreases in signs of accelerated aging, all with little to no side effects. ( 6 )
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Low Carb Bone Broth | Supports Immune System Function
One of the most notable things about bone broth is its gut-supporting benefits, which, as described above, really do have a holistic effect on the body and support healthy immune system function.
Leaky gut occurs when undigested food particles seep through small openings in the weakened intestinal lining and enter the bloodstream, where the immune system detects them and becomes overactive. This increases inflammation and leads to dysfunction throughout, as the immune system releases high levels of antibodies that cause an autoimmune response and attack healthy tissue.
Bone broth is one of the most beneficial foods to consume to restore gut health and therefore support healthy immune system function and inflammatory response. Collagen/gelatin and the amino acids proline, glutamine, and arginine help to seal these openings in the intestinal lining and support intestinal integrity. Traditionally made bone broths are recommended to support a healthy inflammatory response and normal immune system function. Bone broth may even promote healthy sleep, increase daytime energy, and support a healthy mood.
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Low carb bone broth | Boosts detoxification
Today in the Western world, the average person is exposed to a host of environmental toxins, pesticides, artificial ingredients, and chemicals of all kinds. Although the human body has its own means of detoxifying heavy metals and other toxic exposures, it often has difficulty keeping up when inundated with an overwhelming amount of chemicals. Bone broth is considered a powerful detox agent, as it helps the digestive system flush out waste and promotes the liver’s ability to remove toxins, helps maintain tissue integrity, and improves the body’s use of antioxidants.
Bone broth contains potassium and glycine, which promote cellular and hepatic detoxification.
Some of the ways bone broth boosts detoxification is by providing sulfur (especially when you add vegetables, garlic, and herbs to your broth) and glutathione, which is a phase II detox agent that reduces oxidative stress. The Stanford University Preventive Medicine Research Center found that glutathione helps eliminate fat-soluble compounds, especially heavy metals like mercury and lead. It also helps with the absorption of various nutrients, the use of antioxidants, and with liver cleansing functions. (9) Bone broth also increases your intake of essential minerals, which act as chelators to remove toxins by preventing heavy metals from binding to mineral receptor sites.
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Low carb bone broth | Helps metabolism and promotes anabolism
Bone broth is a great way to get more glutathione, which studies show plays important roles in antioxidant defense, nutrient metabolism, and the regulation of cellular events. A 2004 study published in the Journal of Nutrition states that glutathione’s roles and benefits include regulating gene expressions, DNA and protein synthesis, cell proliferation and apoptosis, signal transduction, cytokine production, and immune responses. ( 10 )
The amino acids found in bone broth have numerous metabolic roles, including building and repairing muscle tissue, supporting bone mineral density, increasing nutrient absorption and synthesis, and maintaining muscle and connective tissue health. The glycine found in collagen helps build muscle tissue by converting glucose into usable energy, and it also slows the loss of cartilage, tissue, and muscle associated with aging by improving the body’s use of antioxidants. Studies have shown that glycine protects against skeletal muscle loss and prevents the expression of genes associated with age-related muscle protein breakdown. ( 11 )
Glutamine is another amino acid that is important for a healthy metabolism, as it helps us maintain energy by sending nutrients, including nitrogen, to our cells. Arginine also plays a role in breaking down nitric oxide, which helps improve circulation and sends blood and nutrients to cells throughout the body, improving muscle and tissue integrity and promoting normal wound healing.
Low carb bone broth nutrition
Bone broth can be called “nature’s multivitamin.” What exactly? It’s packed with:
Over 19 easy-to-absorb, essential and non-essential amino acids (the building blocks of protein)
Collagen/gelatin, which help form connective tissue
Nutrients that support digestive function, immunity and brain health
Did you get it? Bone broth benefits literally every part of your body, from your gut to your brain, from your muscles to your ligaments.
It is also relatively low in calories yet very high in minerals and other chemical compounds that many people are lacking. There is no doubt that bone broth makes a great daily addition to your diet.
Here are six of the key nutritional compounds found in bone broth that help provide all of these wonderful bone broth benefits.
- Glycosaminoglycans (GAG)
Glycosaminoglycans play a major role in maintaining and supporting collagen and elastin, which fill the spaces between bones and various fibers. GAGs are beneficial for digestive health because they help restore the intestinal lining, which is why a deficiency in these nutrients has been linked to digestive challenges. ( 12 )
Several important GAGs are found in bone broth, including glucosamine, hyaluronic acid, and chondroitin sulfate.
- Glucosamine
There are two main types of naturally occurring glucosamine: hydrochloride and sulfate. Both help maintain the integrity of cartilage, which is the rubbery substance in joints that acts as a natural cushion. Studies show that glucosamine can become depleted as we age, so supplements are often used to support joint health.
An easy and relatively inexpensive way to get glucosamine naturally is to drink more bone broth, which helps support cartilage health loss, acting as an alternative to expensive glucosamine supplements. ( 13 ) Consuming more glucosamine may help support joint health, flexibility, and comfort.
- Hyaluronic acid
Found throughout connective, epithelial (skin), and neural tissues, hyaluronic acid contributes to cell proliferation, differentiation, and smoothing, allowing our cells to perform various functions throughout the body as needed. It supports multiple skin types and promotes healthy aging, cellular rejuvenation, and skin firmness. ( 14 )
- Chondroitin sulfate
Chondroitin sulfate is a beneficial glycosaminoglycan found in the cartilage in the joints of all animals. It is often used to support joint health and comfort, especially in combination with glucosamine.
Studies have found that supplementing with chondroitin supports a healthy inflammation response, as well as cardiovascular health, bone health, skin health, and healthy cholesterol levels. ( 15 )
- Minerals and electrolytes
THE low carb bone broth Bone broth provides essential minerals, including electrolytes, all delivered in an easy-to-absorb form. The electrolytes found in bone broth include calcium, magnesium, and potassium (not to mention many other minerals, such as phosphorus), which are important for supporting healthy circulation, bone density, nerve signaling functions, heart health, and digestive health. When added sodium levels are kept low, bone broth contains an ideal balance of sodium and potassium to support cellular health and efficiency.
- Collagen
Collagen is the main structural protein found in the human body that helps form connective tissue and “seals” the protective lining of the gastrointestinal tract. It is also the smooth, icy structure that covers and holds our bones together, allowing us to glide and move freely.
Irritation within the intestine that disrupts normal digestive functions and causes permeability, allowing particles to pass into the bloodstream, known as leaky gut.
As a rich source of gelatin, bone broth protects and seals the mucosal lining of the GI tract, which means it improves nutrient absorption and also helps keep particles from leaching where they shouldn't be.
Benefits of Bone Broth: The Magic of Collagen and Gelatin
Real collagen is the source of the stock’s immune-boosting properties. You’ve probably seen this floppy layer sitting on top of the broth in your roasting pan and discarded, but think again next time—this is the good stuff that provides many of the bone broth benefits available.
Collagen is the protein found in the connective tissue of vertebrate animals. It is abundant in bone, marrow, cartilage, tendons, and ligaments. The breakdown of collagen in bone broths is what produces gelatin.
Gelatin (the breakdown of collagen) was one of the first functional foods used as a medical treatment in ancient China. Dr. Francis Pottenger and other world-class researchers have found gelatin and collagen to have the listed benefits:
Gelatin helps people with food allergies and sensitivities tolerate these foods, including cow's milk and gluten.
Collagen protects and soothes the lining of the digestive tract and can help heal symptoms of acid reflux, Crohn's syndrome, ulcers, and acid reflux.
Gelatin promotes probiotic balance and growth.
THE low carb bone broth increases collagen, reducing the appearance of wrinkles and banishing cellulite.
Because gelatin helps break down proteins and soothes the intestinal lining, it may be helpful for leaky gut syndrome and the autoimmune disorders that accompany it.
Gelatin provides bone-building minerals in easily absorbable forms, preventing bone loss and reducing joint pain. ( 16 )
Here’s another amazing benefit of the collagen found in bone broth: it can make your skin look amazing! According to Donna Gates, author of “Body Ecology,” bone broth benefits your skin because it makes it supple and can reduce cellulite!
She says cellulite comes from a lack of connective tissue, and if someone has very smooth skin, it’s because their skin is high in connective tissue. Gates explains that consuming collagen-rich bone broth can reduce cellulite and tighten your skin, making it look more youthful—adding to the long list of bone broth benefits.
Bone Broth Benefits: Healing Amino Acids
The gelatin in bone broths contains the “conditional” amino acids arginine, glycine, glutamine, and proline. These amino acids also contribute to the healing properties of the stock.
Conditional amino acids are those classified as nonessential amino acids that are essential under certain conditions. You don’t produce them very well if you’re sick or stressed. Kaayla Daniel points out that unhealthy Western diets, heavy in processed carbohydrates, low in grass-fed animal products, and lacking in homemade soups and broths, make it likely that these amino acids are chronically essential.
What do these conditional amino acids do? ( 17 )
Arginine
Necessary for immune system function and wound healing
Necessary for the production and release of growth hormone
Helps regenerate damaged liver cells
Necessary for sperm production
Glycine
Prevents the breakdown of protein tissue such as muscle
Used to make bile salts and glutathione
It helps detoxify the body of chemicals and acts as an antioxidant ( 18 )
It is a neurotransmitter that improves sleep and enhances memory and performance.
Proline
Helps regenerate cartilage and heal joints
Reduces cellulite and makes skin more flexible
Helps repair leaky gut
Glutamine
Protects the intestinal lining
Metabolic fuel for small intestine cells
Improves metabolism and muscle building
Let’s talk about some amazing benefits of bone broth! For these reasons, most of my patients consume bone broth as a partial fast, detox, or with meals to help heal their gut and detoxify their cells, gut, and liver.
How to make bone broth
There are a few important basics to keep in mind when doing good deeds. You can make bone broth with animal components alone, but in his chicken soup study, Dr. Rennard found that combining animal and plant products seemed to have synergistic effects, working together to be more beneficial than either alone.
Cup of Fresh BrothFallon says it's important to use body parts that aren't commonly found in your grocery store's meat department, things like chicken and neck.
You also want to purchase products from animals that you know are grass-fed and free from antibiotics and hormones in order to truly unlock the full benefits of low carb bone broth.
Fallon describes the basics as bones, fats, meat, vegetables, and water. If you’re making beef stock or lamb broth, you should brown the meat before putting it in a stock pot. Fish and poultry are fine to put in a stock pot without browning first. Add a little apple cider vinegar to your pot to help draw out the minerals from the bones.
Cooking Suggestions
Place the bones in a large pot and cover with water.
Add two tablespoons of apple cider vinegar to the heat before cooking. This helps to draw important nutrients from the bones.
Fill the reserve pot with filtered water. Leave plenty of room for the water to boil.
Heat slowly. Bring to a boil and then reduce heat to simmer for at least six hours. Skim off scum as it appears.
Cook slowly and over low heat. Chicken bones can cook for 24 hours. Beef bones can cook for 48 hours. Low and slow cooking is necessary to fully extract the nutrients in and around the bone.
You can also add vegetables such as onions, garlic, carrots, and celery to add nutritional value.
After cooking, the broth will cool and a layer of fat will harden on top. This layer protects the broth below. Discard this layer only when you are about to eat the broth.
Check out my recipes on how to make chicken bone broth and beef bone broth.
Final Thoughts on the Benefits of Bone Broth
Remember, bone broth is rich in minerals that support the immune system and contains healing compounds like collagen, glutamine, glycine, and proline.
Collagen in the low carb bone broth It heals your gut lining and reduces intestinal inflammation. Additionally, collagen supports healthy skin and can reduce the appearance of cellulite. Additionally, the glycine in bone broth can detoxify your cells of chemicals and improve brain function.
I recommend consuming eight ounces one to two times a day as a soup, a simple drink or to make a low carb bone broth fast to get all these wonderful benefits of bone broth. I typically drink eight ounces upon waking every morning.
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