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Bone Broth: The Surprising Benefits For Your Health
US News & World Report - Health 2 days ago Elaine K. Howley
© (Getty Images) High angle view of a cooking pan filled with homemade bone broth shot on rustic wooden table. Ingredients for cooking bone broth are all around the pan. High resolution 42Mp studio digital capture taken with Sony A7rII and Sony FE 90mm f2.8 macro G OSS lensBone broth is having a moment. Although it's an ancient tradition in many cultures, bone broth has become trendier more recently. It's a featured component of the paleo diet, and many proponents rave about its nutrient density and ability to assist in ameliorating some chronic health conditions.
Similar to run-of-the-mill stock, "bone broth is made by simmering animal bones and connective tissue with salt and pepper for flavoring," explains Razan Hallak, a registered dietitian with the Ohio State University Wexner Medical Center in Columbus.
But bone broths are "simmered longer than stock or regular broth, which results in more flavor and collagen protein," adds Amy McMahon, a registered dietitian nutritionist and coaching services practitioner with Teladoc Health, a telemedicine and virtual health care company based in Purchase, New York.
Recipes can also vary, according to Cesar Sauza, a registered dietitian and nutrition manager with AltaMed Health Services in Los Angeles. "Bone broth is usually cooked for 24 hours using roasted bones, and sometimes the bones are cooked with meat," he notes.
Some bone broths are even simmered for up to 48 hours. The idea is that the longer the broth is simmered, the more nutrients will break down and stay in the liquid after the solid components are removed.
This slow-cooking process is key, says Kellyann Petrucci, a naturopathic physician, health and wellness expert and author of "Dr. Kellyann's Bone Broth Diet" and "The Bone Broth Breakthrough."
"It's in that process that the vital nutrients are extracted from the bones, giving bone broth its signature thick texture, rich flavor and nutritious content. While stock has some health benefits, it doesn't hold a candle to bone broth's nutritional density," she says.
Chock-Full of NutrientsBone broth is a rich source of several nutrients, including:
Perhaps the marquee component of bone broth is collagen, which is the most plentiful protein in the body, constituting about 30% of all protein content. Collagen is responsible for maintaining the skin's structure, and as such, Petrucci says, "I like to think of collagen as Spanx for the face because, without it, your skin would be falling right off your bones."
However, as we age, collagen production drops off.
"With that loss of collagen, we begin to see wrinkles and sagging skin," Petrucci explains. She says that when we replenish collagen, we can turn back the clock for firmer, more hydrated skin with fewer wrinkles.
For instance, a review of 11 studies that included 805 patients showed "oral collagen supplement increases skin elasticity, hydration and dermal collagen density," Petrucci notes. She says this is in part because oral collagen supplementation can reach the deeper layers of the skin versus topical lotions or creams.
In short, it appears that collagen supplementation could help you appear younger with little risk of side effects, Petrucci adds. She points to a 2021 meta-analysis that included 19 studies involving a total of 1,125 participants from 20 to 70 years of age. The vast majority – 95% – of participants were women, and results showed that hydrolyzed collagen supplementation offered favorable results for skin hydration, elasticity and wrinkles when compared with a placebo.
McMahon notes that these health benefits aren't exactly collagen specific; rather, they're "related to the function of amino acids in the body and not necessarily just the bone broth alone."
Still, Petrucci notes that "bone broth has emerged as a superior whole food source of collagen because it's lower in calories and saturated fats compared to other sources." Those sources can include cuts of red meat containing connective tissue – pot roast, brisket and chuck steak.
Other Health Benefits of Bone BrothMcMahon notes that "collagen research is still somewhat in its infancy regarding health benefits, but some research has shown that it may protect joints, help digestion and support weight loss."
In addition to helping keep your skin youthful, collagen contains glutamine and glycine, two amino acids that have been linked to gut health. "Glutamine can help repair the gut lining and improve digestion," Petrucci says.
The gelatin and other nutrients in bone broth support healthy digestion, she adds. She recommends bone broth for people with leaky gut or other gut-related issues.
Bone broth and its high collagen content have also been linked with reducing inflammation, which could help ease joint pain related to aging or rheumatic conditions. Inflammation is implicated in a variety of chronic health conditions, such as diabetes, obesity, heart disease and digestive disorders like ulcerative colitis.
While some proponents say it's a great addition for battling these conditions, Hallak notes that "there is not enough research to prove the benefits of bone broth."
Nevertheless, bone broth is considered low in calories, clocking in at about 70 calories per cup, Petrucci says. It's also high in protein, with roughly 16 grams per cup, depending on the recipe. As such, "it can help with weight loss and satiety. It's also low in carbs, with less than 1 gram per cup, and it's keto-friendly and paleo-friendly," she says.
Health RisksMcMahon notes that it's "unlikely that using bone broth poses significant health risks unless you're using it excessively as the sole source of nutrition" or if you have an allergy to an ingredient in the broth.
That said, Hallak notes that the high mineral content of some bone broths could be problematic for people with heart conditions and kidney disease, so she recommends checking with your health care provider before incorporating bone broth as a regular feature of your diet.
Sauza adds that lead poisoning is another potential danger if you consume too much bone broth because bones can become a repository of lead after environmental exposure. Because of this potential risk, he discourages daily use in most children younger than 15 years old. However, for the average, healthy adult, the lead risk "should not be an issue if bone broth is used in moderation."
Bone broth is also decidedly not a vegan or vegetarian food, so folks following those eating plans will have to skip this option. Petrucci says she always recommends that "vegetarian clients incorporate immunity-building vegetable broths into their diets. Pescatarians can make an equally nutritious and delicious subtle broth out of fish bones."
"Some bone broths can also be high in sodium," McMahon notes. If you have high blood pressure, heart disease or are on a sodium-restricted diet, you need to pay careful attention to the salt content of any bone broth you might use.
How to Use Bone BrothBone broth is a versatile base that can be used as a launching pad for many recipes, from chicken soup and hearty beef stew to sauces or savory teas. Just add the veggies and spices you like best and simmer away.
It's also great for "boosting nutrients in foods like soups and chowders for the average person," McMahon says. She adds that if you're on a liquid diet for a short period of time, such as after a dental procedure, "it can be a great option if you are looking to sip on something that may be more filling."
For individuals undergoing cancer treatments or other therapies that make it difficult to eat, adding bone broth could be beneficial, Sauza notes. "I also recommend it to patients with complaints of fatigue or lack of energy as a boost," he adds.
Adjusting ExpectationsIt's important to remember that while it can be satiating and nutritious, "bone broth by itself is not complete enough to be considered a full meal," McMahon says.
Sauza also notes that "bone broth is not a miracle food and expectations should be tempered. I find it most beneficial for people (who) struggle to eat animal proteins (meats) or struggle to eat overall." He says that if you're already consuming a variety of nonprocessed animal proteins and a diet that's rich in fruits and vegetables, adding bone broth isn't necessary.
Homemade bone broth is simple to make but can take a long time. Companies offering premade bone broths have sprouted up to cut prep time, and these can be good options. But as with any food product, be sure to read the label.
Hallak says you should "check the ingredient list for additives that may be added to enhance flavoring and shelf life." The fewer the additives, generally speaking, the better the broth.
McMahon adds that while bone broth has been around for eons, in terms of scientific understanding, it's still a relatively new food that warrants additional research. She urges moderation and notes that no food can be a "cure-all for a health-related issue. It's best to speak with a health care provider, such as a registered dietitian or primary care provider, before drastically changing your diet in any way."
Copyright 2023 U.S. News & World Report
The Quickest Beef Stew Is Actually Meatball Soup
Hangry waits for no one. Especially not Kendra Vaculin, our associate food editor. In Speedy Does It, her monthly column, she's sharing whoa-worthy dinners you can get on the table like *snaps fingers* that.
Julie & Julia came out the August after I graduated high school, weeks before I left for college. On one of our last weekends together before we moved away from home (and each other), my best friend Mairead and I went to see it. Immediately upon exiting the theater, we decided to make bœuf bourguignon.
The defining characteristic of any beef stew—and certainly of Julia Child's famed recipe—is that it takes forever, which Julia & Julia made sure to express. In the movie, after food blogger Julie Powell (played by Amy Adams) slides a bubbling, wine-filled pot into her oven, the camera focuses in on her kitchen timer as she beeps the number up higher and higher.
"How long does it take to cook?" the disembodied voice of Powell's husband, Eric Powell (Chris Messina) asks. And with overwhelmed reverence, Amy breathes the answer: "Two. And a half. Hours."
We said the same thing after locating my mom's copy of Mastering the Art of French Cooking at my house. "Two? And a half? Hours?" It was already 7 p.M. We hadn't even gone to the grocery store. My mother gently intervened, suggesting we tackle something else from the book—something a little more achievable for two people who had done no planning whatsoever and were not (despite my current profession) all that adept in the kitchen. We settled on ratatouille and a breadcrumb-topped tomato situation, the photos of which mark some of the earliest instances of my longest enduring hobby: taking pictures of what I eat. We were extremely proud.
This is all to say: If two 18-year-old idiots with literally no responsibilities don't have time to make beef stew, you absolutely do not either. You have things to do! You, an adult, are busy. For the comfort of a pot of tender beef, creamy potatoes, and a red wine–spiked broth, you are going to need to look elsewhere. And in this case, elsewhere is a beef stew–inspired meatball soup.
For something that takes just one hour from start to finish, this soup has surprising depth, and a coziness factor that rivals your favorite knit blanket. By using hand-torn mushrooms and frozen pearl onions that turn sweet as you simmer, your prep work is minimal. Simple meatballs with earthy thyme stand in for long-braised beef chuck, which means you retain the same delight of breaking large pieces into smaller bites as you eat.
It's soup with the hardiness of stew for a fraction of the labor, which makes it weeknight-friendly and, in a nice twist of fate, achievable for someone who has done minimal planning. My recommendation is to serve it with crusty bread and the rest of the wine from the bottle, with Julie & Julia on TV—because it's nice to watch someone else toil away in the kitchen, especially if you don't have to.
Soup-erstar:Is Stock Or Broth Healthier For You? Here Are The Differences
Is Stock or Broth Healthier for You? Annabogush - Getty Images
One of the great mysteries when cooking certain dishes may be whether to choose stock or broth. They are often spoken of, and used in place of one another, although there are significant differences in the preparation and nutritional profiles.
They both add flavor to recipes, although broth can be used as a soup while stock is traditionally used as more of a base. Every cook has likely used one or the other in a pinch, and this article clears up the confusion and provides ways to use both. Also, because the preparation of cooking both from scratch can feel overwhelming for the novice chef, there are many good store-bought versions that we recommend at the end of this article.
Take note that soups, broths and stocks are notorious for being loaded with sodium so check the labels before purchasing, and look for varieties that are labeled "low sodium" or "unsalted" as you can easily add your salt if needed.
What is stock?Stock can serve as the foundation for many dishes, and while stock usually contains less ingredients than broth, store-bought varieties can be pricier due to being more labor intensive to produce.
Stock is typically made from bones versus meat, and often herbs are used to boost the flavor profile and add a dose of antioxidants. Stock is thicker than broth due to the viscosity from collagen, it also contains more calories, fat, protein, vitamins and minerals than you will find in broth.
Madeleine_Steinbach - Getty Images
Over the past few years, stock has gained popularity as a sipping drink, commonly known as bone broth, due to the rise of the Paleo, Whole30 and keto diets. The name "bone broth" creates a lot of confusion because in reality it is a stock and not a broth. Bone broth is associated with many unfounded health benefits, although a recent study showed that it may be beneficial for people with gastrointestinal disorders, such as ulcerative colitis, because of the its anti-inflammatory properties.
In addition to sipping, stock is commonly used to make gravy, soups and stews, and can add a boost of vitamins and minerals when used to prepare grains.
Nutrition information (per 1 cup chicken stock)86 calories
8 g carbohydrate
6 g protein
3 g total fat
0 g fiber
3.7 g sugar
5.4% DV potassium
2% DV magnesium
5.2% DV phosphorus
Broth is usually a clear soup, and is routinely made from simmering the meat from chicken and/or beef and vegetables to create a flavorful and thinner consistency liquid. There are also fish and shellfish variations. Carrots, celery, onion, garlic and herbs are all typically used to prepare broth in addition to animal meat, although many other vegetables can also be used.
ALLEKO - Getty Images
Most recipes call for the meat from chicken and beef, and it cooks for much less time than stock because the meat tends to become overcooked quickly if left to simmer for too long. It can be consumed as is, and although many people drink broth as well, it does not contain as much collagen, vitamins, minerals and anti-inflammatory benefits as found in stock. That said, it can be used in many of the same ways as stock, and is often found as a main ingredient in recipes for soups and stir-fries.
Nutrition information (per 1 cup chicken broth)15 calories
1 g carbohydrates
6 g protein
0.5 g total fat
0 g fiber
0 g sugar
1% DV potassium
<1% DV magnesium
<1% DV phosphorus
The main difference between stock and broth is that stock is made from simmering animal bones and herbs for many hours, which produces a gelatinous consistency containing collagen from the bones. Stock often has a rich and heartier taste due to the increased fat content from collagen and the longer cooking method. The bones used to made stock are often roasted to add more depth of flavor, especially beef bones.
Broth, on the other-hand, is made from simmering meat, vegetables and herbs, and can cook for much less time, within thirty minutes if needed.
Additionally, as more people adopt plant-based and vegan diets, vegetable stock and vegetable broth has grown in popularity, although there is less of a difference between these two because they are not made with bones, and there is not any collagen being produced.
Which is healthier?Generally, store-bought stock contains more vitamins and minerals per cup than store-bought broth. It contains more than double the electrolytes, and is a good source of potassium. It is higher in protein, carbohydrates, fat and calories containing 86 calories per cup versus 15 calories found in broth.
Which one is better for you is really up to your individuals goals and needs. If you are an athlete and lose a lot of sweat while exercising, stock may be a better choice for you due to the higher electrolyte content. If you are working towards a weight loss goal, maybe broth would fit better into your lifestyle because of the lower calorie count.
A few things to remember with both choices, adding herbs, garlic and onions can help to boost antioxidant levels and, again, both can contain high levels of sodium.
Consommé, bouillon cubes and bone brothConsommé: Consommé is often confused with broth, but it is actually a regular stock that has been clarified. To achieve the clarity, stock is simmered with egg white and eggshells and then strained. It is completely clear with no cloudiness and the fat has been removed.
Bouillon: Bouillon (broth in French) is made from dehydrated stock and is usually sold in the form of cubes, powder or paste. Bouillon dissolves in water and is often used in place of broth or stock. It can be very high in sodium so look for low sodium versions if purchasing.
Bone broth: As discussed above, bone broth is strained stock and is popular as a sipping drink especially with Paleo and keto diets. Many recipes and store-bought versions add apple cider vinegar or lemon to assist in breaking down the collagen.
Mike Garten
Recipes Chicken BrothIngredients:
1 small chicken (2½ to 3 lb) (*take note this recipe include the whole chicken with meat and bones)
1 large onion (8 oz), quartered (leaving the skin is ok)
2 medium carrots (4 oz), trimmed and cut in large chunks
2 stalks celery (4 oz), trimmed and cut in large chunks
8 sprigs parsley
4 sprigs thyme
1 clove garlic
6 peppercorns
1 bay leaf
Directions:
Place the chicken in a large stock pot (this should be tall and narrow rather than short and wide) and cover with cool water (about 8 cups).
Make sure to use a pot that is a few inches taller than the chicken. This allows the water to flow around ingredients and extract the most flavor. It will also make it easier to skim away anything that rises to the surface.
Gently bring the water to a simmer. As it simmers, skim and discard anything that rises to the top. Simmer for 30 minutes.
Add the onion, carrots, and celery and continue simmering for 1 1/2 hours more.
Make the bouquet garni (AKA a package of herbs wrapped in cheese cloth): Lay the parsley, thyme, garlic, peppercorns and bay leaf on top a folded over piece of cheese cloth. Wrap up and tie with twine.
Using this in your stock is like adding a tea bag – it will help to infuse the flavor of the herbs into the broth, while still being easy to remove.
Add the bouquet garni to the pot and simmer until the chicken is super tender and the broth is very flavorful, 30 to 45 minutes (adding the herb package too early can cause the flavors to cook away completely or become dull).
Transfer the chicken and vegetables to a large bowl and season the broth with salt. Shred the meat, discarding the skin and bones, and reserve to serve with soup or use for another recipe.
Line a colander with rinsed cheesecloth (set over another pot or measuring cup) and ladle the broth into it. This will catch any additional scraps left in the broth.
Transfer broth to jars or containers and refrigerate for up to 5 days or freeze for up to 3 months.
Ingredients:
4 lb. Chicken parts or bones
2 carrots
2 medium onions
2 stalk celery
1 washed leek (optional)
A bouquet garni, consisting of 1 bay leaf, 1/4 teaspoon fennel seeds, 1 teaspoon thyme, 6 parsley sprigs, 6 peppercorns, and 3 whole garlic cloves, wrapp
Directions:
Place the bones (and chicken, if you're using one) in a large stockpot with water to cover well. Bring to a simmer, skimming as necessary to keep broth clear of scum.
Add the vegetables and simmer very gently, uncovered, for about 3 hours, skimming periodically. (Remove the chicken when it is cooked through and tender). Add water if necessary to keep ingredients covered; do not allow stock to boil. Strain the stock through a sieve into a bowl.
When stock has cooled, set uncovered in refrigerator for several hours until fat is hardened; scrape off. Use within two days or freeze.
If you are short on time or if home cooking broth or stock isn't for you, we have gathered a few of our favorite store-bought items:
The bottom line: Stock and broth can both elevate and enhance many recipes. Stock is traditionally made from bones and herbs, contains collagen produced from the ingredients and has a longer cooking time. In terms of flavor, stock is the winner. Broth is made mainly from meat, vegetables and herbs and takes less time to cook. Broth is usually the base for chicken soup. Vegetable stock and broth are popular plant-based options, but they do not include protein or collagen because there are no bones or meat included. Due to the similarities between broth and stock, when in a pinch they can be used in place of each other.
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Originally published March 14, 2023, 11:27 AM
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