Bone Broth From Scratch: Nutritional Benefits and Techniques

The ketogenic diet emphasises nutrient-dense foods, and homemade bone broth fits perfectly. Simmering bones extracts collagen, amino acids, and minerals that may support joint health and gut function. A 2013 meta-analysis found very-low-carbohydrate diets significantly improved markers of metabolic health compared to low-fat diets.

Why Make Bone Broth from Scratch?

Preparing bone broth allows control over ingredients and simmering time. Supermarkets like Tesco sell beef marrow bones for £3.50 per kilogram, cheaper than pre-made options. The slow extraction process releases more gelatin and glycine than quick methods.

What This Means in Practice

During colder months, a pot of broth simmering for 24-48 hours provides warmth and nutrients. The NHS recommends bone broth as part of a balanced diet for its mineral content. For £7 worth of bones and vegetables, you’ll get several litres of nutrient-rich broth.

Frequently Asked Questions

Is homemade bone broth better than store-bought?

Homemade versions typically contain higher concentrations of collagen and lack preservatives found in commercial products.

How long does homemade bone broth last?

Properly stored in the fridge, it keeps for 5 days, or up to 6 months frozen.

Can I make bone broth in a pressure cooker?

Yes, though traditional simmering may extract more nutrients over time.

The Bottom Line

While making bone broth from scratch requires planning, the nutritional payoff justifies the effort for many following a ketogenic diet. 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

1. 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
2. Paoli A, Rubini A, Volek JS, Grimaldi KA (2013). Beyond weight loss: a review of the therapeutic uses of very-low-carbohydrate (ketogenic) diets. European Journal of Clinical Nutrition. https://doi.org/10.1038/ejcn.2013.116