Bone broth can be a comforting and nutritious addition to a ketogenic diet. It’s rich in minerals and collagen, and can help with electrolyte balance. But are all bone broths created equal? Let’s examine the differences between shop-bought and homemade bone broth on a ketogenic diet.
Nutritional Benefits of Bone Broth
Bone broth is made by simmering animal bones and connective tissues for an extended period. This process extracts valuable nutrients, including collagen, glucosamine, chondroitin, and minerals like calcium, phosphorus, and magnesium. These nutrients can support joint health, gut health, and overall well-being. Bone broth is naturally low in carbohydrates, making it suitable for a ketogenic diet. It can also contribute to feelings of fullness, potentially aiding in weight management the role of protein on keto.
Shop-Bought Bone Broth: Convenience vs. Quality
Shop-bought bone broth offers convenience for those with busy lifestyles. However, the quality and nutritional content can vary significantly between brands. Some commercially produced bone broths may contain added sugars, artificial flavourings, or excessive sodium. Always check the nutrition label to ensure the product aligns with your ketogenic goals. Look for bone broths with minimal ingredients and no added sugars or starches. Ideally, the ingredients list should include bones, water, vinegar (to help extract minerals), and perhaps some vegetables and herbs for flavour.
Homemade Bone Broth: Control and Customisation
Making bone broth at home allows for complete control over the ingredients and nutritional content. You can use high-quality bones from trusted sources, ensuring a nutrient-dense final product. Homemade bone broth can be customised to your taste preferences by adding different vegetables, herbs, and spices. It’s also a cost-effective option, as you can use leftover bones from roasted chicken or beef. The simmering process can take several hours, but the result is a rich, flavourful, and highly nutritious broth.
What this means in practice
When buying bone broth, a good rule of thumb is to look for organic options. A 500ml carton of organic chicken bone broth at Waitrose costs around £3.50. But making your own is cheaper. Save the carcass from a roast chicken, add vegetable scraps (onion ends, carrot peelings), cover with water, add a splash of apple cider vinegar, and simmer for 12-24 hours. Strain, and you have a nutrient-rich broth. This is a great way to use leftovers and minimise food waste, aligning with NHS recommendations for a healthy and sustainable diet keto and sustainable eating.
Frequently asked questions
Is bone broth high in protein?
Bone broth contains a moderate amount of protein, typically around 6-12 grams per serving. This can contribute to your daily protein intake on a ketogenic diet, which is important for muscle maintenance and satiety.
Can bone broth help with keto flu?
Yes, bone broth can be beneficial for managing keto flu symptoms. It’s a good source of electrolytes like sodium and potassium, which can be depleted during the initial stages of keto adaptation. Drinking bone broth can help replenish these electrolytes and alleviate symptoms like fatigue and headaches.
How often should I drink bone broth on keto?
There’s no specific recommendation for how often to drink bone broth on keto. You can incorporate it into your diet as often as you like, depending on your individual needs and preferences. Many people find it beneficial to drink a cup of bone broth daily or several times a week.
Can I add fat to bone broth on keto?
Yes, adding healthy fats to bone broth can enhance its flavour and increase its fat content, which is desirable on a ketogenic diet. Consider adding a tablespoon of coconut oil, MCT oil, or grass-fed butter to your bone broth.
The bottom line
Both shop-bought and homemade bone broth can be valuable additions to a ketogenic diet. Shop-bought options offer convenience, but it’s crucial to choose brands with minimal additives and high-quality ingredients. Homemade bone broth allows for greater control over ingredients and nutritional content. Either way, bone broth provides valuable nutrients and electrolytes that can support your overall health and well-being on keto. If you’d rather not do the macro maths yourself, the Keto Dieting app does it for you on Google Play and the App Store.
References
- Sumithran P, Prendergast LA, Delbridge E, et al. (2013). Ketosis and appetite-mediating nutrients and hormones after weight loss. European Journal of Clinical Nutrition. https://doi.org/10.1038/ejcn.2013.90
- Bueno NB, de Melo IS, de Oliveira SL, da Rocha Ataide T (2013). Very-low-carbohydrate ketogenic diet v. low-fat diet for long-term weight loss: a meta-analysis of randomised controlled trials. British Journal of Nutrition. https://doi.org/10.1017/S0007114513000548
