Bone broth: is it good for you? Here’s what the experts say.
You’ve probably seen bone broth videos popping up on your social media feed. Mention of celebrities sipping for lunch. But is it actually healthy, or a lot of hype?
Registered nutritionist and sports dietitian Laura Ligos says bone broth has been a trend for some time, first gaining popularity when keto and paleo diets were on the rise. Today, the drink is gaining more and more attention thanks to celebrities and influencers sharing their interest online.
Although bone broth may provide beneficial nutrients, experts don’t consider this popular drink a vital addition to your wellness regimen.
“There hasn’t been groundbreaking research that has told us that bone broth is the panacea,” Ligos says.
What else do you need to know about the trend? We asked some frequently searched questions:
Is drinking bone broth good for you?
Made by long simmering animal bones in water with vegetables, spices and sometimes other ingredients like apple cider vinegar, bone broth can be “part of the puzzle, but it’s not is not a magic bullet,” says Ligos.
“The goal is to help extract important nutrients from the bones, like collagen, gelatin, amino acids like glycine, and minerals like calcium and magnesium,” she says. “It’s these bone-derived nutrients that have been shown to support gut, skin, hair and nail health and there’s some truth to that. That being said, we need more than just bone broth to be able to improve overall health.”
The benefits of bone broth include providing humans with certain nutrients from connective tissue and bone meat, which in turn can help build muscle and bone strength, says Jenna Litt, a registered dietitian at Lenox Hill Hospital in New York.
“Specifically, bone broth is rich in collagen and certain vitamins and minerals, such as iron, fat-soluble vitamins, zinc, and other trace minerals. Collagen and fat-soluble vitamins are known to improve healthy hair, skin and nails,” she added. adds.
Currently, there isn’t enough research to support the benefits or harms of bone broth on gut health, Litt says.
Ligos also adds that it can be difficult to discern the amount and quality of collagen and gelatin in bone broth, or if it’s in high enough concentrations to have an effect on health, because recipes different.
Can drinking bone broth help with weight loss?
“Daily use of bone broth has been shown to decrease appetite due to the high protein content, which is why many have noticed weight loss as a side effect,” says Litt.
However, for this reason, bone broth should not be used daily by children and pregnant women, she adds.
Do I need bone broth in my diet?
The short answer? No.
Although almost anyone can try it, Ligos says it’s important to zoom out and see the big picture when thinking about nutrition.
“There probably isn’t a single food that will be the golden ticket to our health. It’s a combination of things we do that can support our long-term health. Bone broth can definitely do that. part – but not the only part of it.”
For example, if you want to improve the health of your skin, nails and hair, simply increasing the protein intake in your diet has been shown to produce results, says Litt, noting that “the use of bone broth is not necessary”.
When is the best time to drink bone broth?
If you want to try bone broth, there are several ways to do it. Ligos says that for most people, it’s not “realistic or enjoyable to just sip broth all day, every day.”
Instead, she suggests getting its benefits by using it to cook dishes like stews, chilis, soups, and risotto.
“I’ve seen with clients with digestive issues that having more soups (and) stews can be easier on their digestion. These types of foods are high in minerals and amino acids to help improve gut health and are simply easier for our bodies to break down, as opposed to a large salad, because cooking helps start the process of breaking down our food for us.”
Litt adds that people should consult a doctor before starting any new supplement to ensure there are no contraindications for use.