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Does Bone Broth Have Protein

by Annabel Caldwell
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Does Bone Broth Have Protein

Does Bone Broth Have Protein

Bone broth’s higher protein content along with its rich flavor has also helped boost its appeal. With a 45-calorie cup of bone broth delivering 10 grams of protein, it provides a healthy dose of protein with relatively few calories. The protein in bone broth is primarily collagen

Most people know that they can add meat to their soup or stew to increase the protein content, but did you know that there are other ways to get more protein into your diet? One way is through foods like bone broth, which contains high amounts of proteins and amino acids (the building blocks for protein). But what exactly does this mean?
The most prevalent type of protein found in food is known as “complete” because it includes all nine of the essential amino acids our bodies need. These include leucine, isoleucine, valine, threonine, methionine, phenylalanine, tryptophan, lysine and histidine. Animal products like fish and milk contain complete protein, while plant sources such as soybeans and legumes only contain incomplete protein.
While bone broth doesn’t have any animal byproducts, it does have several nutrients that help maintain healthy bones and muscles, including calcium, magnesium, potassium, phosphorus and vitamin D — all important minerals that we often overlook when choosing between different types of broth. In addition, bone broth has long been used in traditional medicine to treat diseases ranging from cancer to kidney disease.
So how much protein do you actually get out of a serving of bone broth? A cup of beef stock delivers about 25 percent of your daily recommended intake of protein, while chicken stock offers just over 20 percent. Beef broth clocks in at around 18 percent, while turkey and vegetable stocks hover around 12 percent. That means that bone broths offer significantly more than just deliciousness alone.
But why is this so important? Proteins play an integral role in metabolism, digestion, cell growth and development. For example, one study showed that consuming 1 gram of protein could burn up to 7 calories during digestion, while another suggested that every gram of protein burned increased calorie burning by 13 percent [sources: Ngo,]. When looking at the benefits of bone broth, those numbers become even more enticing.
In fact, research suggests that drinking bone broth can reduce cholesterol levels, improve immune function and regulate blood sugar. And although some may find these health claims a bit farfetched, bone broth contains high concentrations of phytonutrients, antioxidants and polyphenols, substances that provide powerful defense against cardiovascular disease, diabetes and cancer.
And if you’re still not convinced of the power behind bone broth, consider this: According to the Harvard School of Public Health, Americans should consume about 30 grams of protein per day. Drinking just two cups of bone broth each week would easily supply us with that amount. It goes without saying that bone broth is a great source of protein and nutrients, both of which we typically lack when eating too many processed foods.
Now that you’ve got a better idea of the nutritional value of bone broth, let’s take a closer look at what makes bone broth so special.
What Is Bone Broth?

Why You Should Try Making Your Own Bone Broth

Can I Make My Own Bone Broth?

What Is Bone Broth?
First things first, what exactly is bone broth? Simply put, it’s a savory liquid made up of boiled bones and scraps from roasting meats and vegetables. Traditionally, cooking bones and fleshy parts of animals meant that less valuable cuts were wasted, but today, chefs use them to create nutritious meals.
There are a number of reasons why bone broth is considered a mainstay in kitchens across the world. First off, it’s incredibly easy to make; all you need is time and patience. Second, it’s inexpensive, since you don’t need to buy expensive ingredients or fancy equipment. Finally, it’s versatile enough to be enjoyed on its own, added to soups, served alongside salads or stirred into sauces. Because of its versatility, bone broth is available year round, no matter where you live.
However, before you start making your own homemade bone broth, you’ll want to decide whether to go vegetarian or pick from the selection of available options. Each type of broth will produce slightly different results, depending on the type of meat involved. Vegetarian broth is usually lighter and sweeter, while beef broth is darker and saltier. Chicken broth tends to fall somewhere in the middle. If you’d prefer to stick with one kind of broth, however, you can always switch it up throughout the week.
Once you’ve decided on a broth, you’ll want to choose a recipe. There are hundreds of recipes online to choose from, and once you settle on a base recipe, you’ll simply adjust it according to your tastes. Some popular recipes include turkey, beef, chicken and vegetable. Once you’ve chosen a recipe, you’ll need to gather the necessary ingredients. Be sure to include plenty of veggies and herbs, as well as whole pieces of meat and poultry. As mentioned previously, adding meat increases the protein content, but remember to keep things light otherwise.
Read on to learn more about the nutritional benefits of bone broth.
Why You Should Try Making Your Own Bone Broth
Aside from its taste and versatility, bone broth is also beneficial for your body. Although it’s not packed with vitamins and antioxidants, it does have a good amount of protein, which is especially helpful for those who struggle with low nutrient intake. This is due to the presence of collagen, which is a major component of connective tissue, cartilage and skin. Collagen holds together muscle fibers and gives them strength, and therefore helps build strong muscles.
Another benefit of bone broth is that it’s naturally full of bacteria. Bacteria work hard to break down the bones, resulting in gelatinous bubbles called gasses. While this process releases carbon dioxide, it creates additional space for microbes and enzymes within the broth. The result is a flavorful broth filled with amino acids and fatty acids, which are essential components for proper bodily functions.
Finally, bone broth improves the digestive system by increasing gastric acid production and aiding in absorption while reducing intestinal gas formation. Not only does this help prevent painful bloating and flatulence, but it also aids in regulating bowel movements. All told, bone broth is chock full of healthful properties, making it a great choice for anyone trying to lose weight or manage their health.
Next up, read on to discover how easy it is to make your own bone broth.
According to the World Health Organization (WHO), bone broth was traditionally boiled in pottery containers buried in the ground until the water evaporated. Today, however, we tend to boil it on top of the stove instead. No matter which method you choose, boiling bone broth is very simple, and you don’t need any special equipment.
Can I Make My Own Bone Broth?
If you already enjoy drinking bone broth, then chances are you love the taste and feel that comes with making it yourself. However, if you haven’t tried it yet, you might wonder if you can actually make your own. Fortunately, it’s easier than you think.
Although it takes time, making bone broth is surprisingly straightforward. Most recipes call for simmering bones in water for hours on end, which sounds complicated, but it really isn’t. To begin, select your preferred type of broth. Then, gather the following ingredients:
One pound raw bones, preferably knuckle, shin, neck, tailbone or heel

1/2 teaspoon sea salt

Water

Veggies, herbs and seasonings

Bakeware

A slow cooker works best for simmering bones, or if you prefer, set aside a large pan or wok and place your bones directly in the pan. Next, pour cold water in slowly to avoid splattering. After the water completely covers the bones, bring the water to a boil. Reduce heat and cover the pan until the water boils down to roughly 400 degrees Fahrenheit (200 degrees Celsius) or until you notice white foam forming on the surface. Remove the pan from the heat and strain away the bones using a colander or cheesecloth. Depending on the size of your pan, this step generally requires about three hours.
You now have a tasty meal! Add your favorite spices and veggies to give your broth a unique flavor.
To ensure optimal nutrition, choose organic bones whenever possible. They’re free of antibiotics and hormones. Also, skip the use of additives like sodium nitrate (found in cured meats) and monosodium glutamate (MSG), and opt for fresh herbs instead of dried ones.

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