Nowadays, bone broth has become a superfood trend. Impressed by its enormous health benefits, my dietitian also advised me to use bone broth when I last week visited her as per my regular quarterly appointment.
Bone broth is one of the most nutrient-dense and healing foods for the digestive system, and it plays a critical role in soothing the gut and allowing the body
to absorb essential nutrition quickly. Bone broth loaded with minerals, is a healthy way to replenish the body’s probably depleted mineral reserves.
Bone broth: A nutrients gold mine
Bone broth contains an abundance of minerals and amino acids. My dietitian helped me to understand some basic nutritious components in the use of bone broth, for that, I am very thankful to her. These building blocks are:
Collagen is the most abundant protein in your body. It is found in muscles, bones, skin, blood vessels, digestive system, and tendons. It’s what helps give your skin strength and elasticity. When it comes to your joints and muscles, in simplest terms, it’s the glue that helps hold your body together.
When collagen breaks down, gelatin is formed. It often acts as a soft cushion between bones that helps them glide without friction. It also works as a binding agent to promote a probiotic balance and growth and help break down proteins.
Glycine is an amino acid essential for many different muscles cognitive and metabolic functions. It helps give out and transport nutrients and fat to be used by cells for energy, and in the process, it supports strong immune, digestive and nervous systems.
Proline is an amino acid needed for the production of collagen. Proline helps the body break down proteins for use in creating healthy cells in the body. It is essential to the development and maintenance of healthy skin and connective tissues.
Glutamine is an amino acid that helps build and maintain the muscles of the body. It also helps remove toxic ammonia from the liver and helps maintain a healthy central nervous system.
Glycosaminoglycans are complex carbohydrates that participate in many biological processes. Their primary role is to sustain and support collagen and keep protein fibers in balance and proportion.
Bone marrow is the soft spongy tissue that lies within the hollow interior of long bones. Bone marrow consists of two types; red and yellow. Both types contain collagen. Red bone marrow is the site of manufacturing for new immune cells and red blood cells, while yellow one consists of healthy fats.
Bone is also full of minerals, including calcium, copper, iron, magnesium, manganese, phosphorus, potassium, sodium, and zinc which are essential for supporting healthy circulation, bone density, nerve signaling functions, heart health, and digestive health.
Health Benefits of Bone Broth
At this point, I hope you also have a solid understanding of the essential components of bone broth. Now let’s get on to its health benefits especially for people with diabetes!
1.. Healthy Gut
Sugar, off balance bacteria, and delayed digestion are a few things that wreak havoc on the digestive system. The glucosamine and gelatin in bone broth are soothing, even healing, to the gut. The broth can help break down undigested proteins and food, which otherwise may not be absorbed properly, and could lead to nausea, bloating or even vomiting.
Bone Broth also helps to improve digestion because of the high levels of amino acid glycine. For people with acid reflux, the reflux is caused because of a lack of healthy stomach acid, which makes digesting food more difficult. Increasing glycine in your diet may help with acid reflux disease. Glycine also helps maintain healthy cholesterol levels.
2.. Bone Health
Broths that are made from bones and joints contain several nutrients that strengthen muscles and bones. The collagen from bones, tendons, and ligaments, are broken down and become part of the broth adding amino acids that help bones and muscles heal and rejuvenate. It also contains minerals like magnesium, calcium, and phosphorus, which play a huge part in keeping bones strong and healthy.
3.. Blood Sugar Stabilizing
This benefit is a big one for me because anyone who has struggled with an eating disorder knows that getting your stabilized blood sugar back on track is a journey especially when you have diabetes. Since bone broth is low carb and low calorie, and high in protein, the nutrients in it naturally regulate blood sugar and help you to stay in an effortless state of balance. Glycine plays a vital role in blood sugar regulation by controlling the production of glucose in the liver.
With bone broth primarily comprised of water, drinking it can certainly assist in hydration. Additionally, the electrolytes in the broth can replenish the electrolytes lost through natural body processes of insensible losses and sweat, along with illnesses.
The savory taste of bone broth encourages the consumption of liquid. If your blood sugar is high, drink a cup of bone broth twice a day in an attempt to prevent dehydration.
5.. Better Skin
People with diabetes often struggle with dry and dull skin. Bone broth is rich in collagen which boosts skin health. Gelatin also aids in skin health, and the broth is rich in that too! So it is also ideal for removing wrinkles.
6.. Brain Health
Numerous components of bone broth influence the nervous system. The healthy fats in bone broth, particularly if made with marrow bones, provide a source of fuel and raw material for the brain.
7.. More Energy
Since bone broth is nutrient-dense, it can boost your energy levels. It also has compounds that improve your mood, decrease anxiety and promote mental calmness, restful sleep, fighting against feeling sluggish and worn out, which diabetes tends to do to us all!
To summarize, bone broth has an incredible number of potential health benefits. It makes an excellent addition to any diet. However, you choose to get your hands on this liquid gold, be sure to make bone broth a staple in your diet!
Want additional knowledge of bone broth
There are plenty of other good reasons for using bone broth. I have found two great articles on the internet about bone broth benefits for health, weight loss, leaky gut, hair, and skin, and its nutrition facts. Both are worth reading articles and I would advise you too to have a look at them.
Where to source bone broth
Check out my favorite brand of bone broth: Bare & Bones uses 100% bones of organic, pasture-raised animals along with fresh organic vegetables and herbs. It is gluten-free and soy-free. Sip and feel your absolute best every day.
Where do I get this cookbook. Is this bare& bones broth sold most places.
I’ve already sent you link to download my cookbook. These 5 bone broth recipes are from different sources (mentioned in the cookbook). I just curated them after testing and enjoying by myself first. Hope you would also enjoy their taste!
As a type 1 diabetic on a keto diet, I have noticed my sugars go up when I use homemade bone broth- using all the same ingredients I would in other meals. I as confused about this effect, and wonder if the bones or marrow somehow break down into sugar? I boil the bones for 18 hrs sometimes.