Is bone broth the miracle liquid that celebrities and influencers talk about?

What is bone broth?

Made by slowly cooking animal bones and tissues in water to produce a protein-rich liquid, bones contain nutrients such as collagen, amino acids and minerals such as calcium and magnesium. “These ingredients support joint health, reduce inflammation and improve gut health by soothing the digestive tract,” explains Dr Shuchi Sharma, chief nutritionist, Sahyadri Super Specialty Hospital, Nagar Road, Pune. “Additionally, the collagen in bone broth can improve skin hydration, making it popular for supporting both joints and skin. The rich mineral content in the broth also promotes strong bones and overall well-being,” she adds.

As the market for this precious liquid is expected to grow at a CAGR of 4.9% between 2024 and 2031 in the US, we can see the expected trend of more people joining this bandwagon. Add to this the shift towards natural and holistic wellness solutions, and bone broth may be the answer to preventative healthcare. Although it has gained a lot of popularity online, there is very little scientific research on bone broth consumption.

Is liquid gold the answer to all questions?

“Bone broth is essentially a high-protein soup that can help you reach your daily protein requirement and maintain adequate muscle mass,” shares Suman Agarwal, founder and nutritionist at SelfcarebySuman, adding, “In comparison, a cup of bone broth there will be 9 grams of protein. Commercial chicken broth will have 5 to 6 grams, while chicken broth (without bones) will have 1 to 2 grams.”

Bone broth can be safely consumed daily, but it is recommended to consume it 2-3 times per week. Stick to the recommended serving of 1 cup (200-250 ml) if you consume it daily, adds Agarwal.

To make bone broth at home, the recipe is simple – wash and clean the bones of a chicken or pig. Bake it in the oven until brown or cook it in a frying pan. Add water, herbs, spices and lemon to the pan. Let it simmer until the bones break, and you end up with a shaky, semi-liquid brownish broth that can be drunk hot or cold. It can also be used in recipes as a base for rice pudding, stews, soups and sauces instead of water.

Dt. Vaishali Verma, Nutrition and Dietetics Consultant, Manipal Dwarka Hospital, New Delhi, says, “If you are looking for a vegetarian alternative to bone broth, make nut broth by mixing soaked nuts or seeds (like cashews or sunflower seeds) with water and seasonings. It’s a creamy alternative with added healthy fats and proteins. The lotus stem can also be turned into a collagen-rich broth.” On the other hand, Dr. Sharma believes that there is no vegetarian equivalent to bone broth: “Alternatives such as vegetable broth with seaweed or miso provide some health benefits, but they do not match the nutritional profile of bone broth.”

Bone broth is rich in glutamine (an amino acid) and is especially beneficial for reducing intestinal inflammation. Agarwal says, “It is an easily digestible form of protein as it is cooked thoroughly and for many hours. Therefore, drinking bone broth can often help people with leaky gut syndrome or gut dysbiosis.”

Dr. Sharma adds that bone broth can be consumed at any time of the day, and many people consume bone broth daily, often in the morning before meals. “This time can promote nutrient absorption as the body processes the broth on an empty stomach. While drinking bone broth daily can provide lasting benefits, it is not necessary for everyone.”

Negative Side Effects

For ease of convenience, you can use ready-made broths, but people should be careful about the sodium content, especially in store-bought varieties. Dr. Shuchi Sharma says, “Be wary of possible digestive discomfort due to regular consumption of large amounts of food. Bone broth is safe for most, although people with kidney problems or special dietary restrictions should consult a doctor/dietician before consuming it regularly. Chicken, beef and fish are the most common animal sources for bone broth, each with unique nutritional benefits.”

Dr. Sharma says, “Several recent studies have also shown that glucosamine present in bone broth may act as a toxic agent against certain malignant cell lines while demonstrating minimal toxicity to healthy tissue. Glucosamine has shown promising results in stopping the metastatic progression of colon, breast and prostate cancer. By including bone broth in their diet, people can potentially support the body’s natural defense mechanisms and inhibit the spread of cancer cells.”

When to drink bone broth?

• Morning: A warm cup of bone broth can give you a healthy start to your day. – —
• Before bed: This can help you relax and improve your sleep quality.
• Bone broth can be a filling, low-calorie snack between meals. As a base for soups and stews: Improves the flavor and nutritional value of your dishes.
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inputs by Dt. Vaishali Verma, Nutrition and Dietetics Consultant, Manipal Hospital Dwarka, New Delhi