Bone broth has a laundry list of positive qualities that make it a Superfood for Ketogenic Diet followers. Bone broth is made from any kind of meat, from pork to turkey, chicken, and beef. You can use the bones with or without the meat still on them, and in fact, many people find it fun to experiment with different meats to combine flavors.
Why Bone Broth
Or maybe you have a sensitive digestive system that reacts badly to a high consumption of meat. Chicken, beef, eggs and other protein-rich foods have an enzyme called Methionine, an anti-oxidant that in moderate amounts is good for us.
Too much of the enzyme, though, and it can build up in the bloodstream and wreak havoc on our system. Enter bone broth.
One of the biggest benefits to eating/drinking bone broth is that it contains the amino acid glycine, which helps the body excrete excess methionine–the enzyme that often builds up in Keto dieters who consume an inordinate amount of meat.
Here are just some of the reasons to make bone broth a part of your Keto diet:
- It is good for your joints and tendons. Bone broth has gelatine and collagen, two proteins that help the digestive system but are hard to find in normal foods
- It is high in magnesium, potassium, and sodium. These electrolytes help to reduce the “keto-flu” and will keep your metabolism balanced
- It helps to reduce inflammation. Not only does this mean you can be more active, but it also helps to cut down on your risk of developing heart disease.
Thanks to the Internet, you can order Bone Broth online at many health food stores and manufacturer websites.
If you want your bone broth for dinner the same day, many larger grocery store chains now sell bone broth alongside their other beef or chicken broths. Of course, there’s nothing quite as good as homemade, so this is an option if you prefer to know where all of your ingredients come from
Some of the more popular brands of bone broth are listed below, as well as some of their varieties and where you can pick them up.
Kettle & Fire: One of the more popular brands of bone broth, you can find this online or in many Whole Foods stores throughout the country. They sell bone broths and bone broth soups, including Butternut Squash and Miso Soup. You can also find it on Amazon.
Sam’s Choice/Great Value: This Wal-mart brand bone broth is good for those who want to try the broth without investing a lot of money to try different flavors. Find it on Amazon.
The Great Value brand is available at Wal-Mart, Sam’s Choice can be found at Sam’s Club stores around the country.
Ketologie: Specializing in Keto foods, Ketologie has powdered bone broths available online as well as Keto shakes in other flavors. Their bone broth flavors are limited but the powder form might make it easier to mix to the consistency you want. Find it on Amazon.
Pacific Foods: You can find this brand of bone broth online and in Food City, Target, Walgreens and many other stores nationwide.
They have a variety of flavors with added spices, including Chicken with Ginger, Turkey with Rosemary, Sage, and Thyme, and even Duck.
Making your own Bone Broth
The homemade bone broth is not difficult to make but it does take some time, up to three days. If you have a crock-pot this is the most convenient way to make the broth safely.
- Simply put the bones that you want to use (make sure some have some meat still on them for added taste) into the crock-pot along with about half a cup of vinegar and some water. Let the flavor steep for about an hour.
- Add veggies (onions, carrots, celery, and other keto-friendly vegetables) and let it simmer for up to 72 hours.
- Add parsley or other spices ten minutes before you take it off the stove, and then let it cool.
- Strain it, pour it into a glass or bowl and you have a nice bone broth to enjoy for dinner.
You can also store it in the fridge for up to a week or freeze it for up to six months for later use
Frequently Asked Questions
Is bone broth Keto-friendly?
Yes, it is. In fact, bone broth is a Keto Diet Superfood that helps to reduce the initial Keto-flu you might experience from eating so much meat. And it’s good for you.
What is the difference between bone broth and meat stock?
The two of very similar, but the main difference comes from the fact that meat stock is made from the bones and meat that has been cooked for six to eight hours, whereas bone broth is usually stripped of the meat (except for a little used for flavoring) and it cooks for much longer, allowing the collagen from inside the bones to seep out.
Is GENERAL Chicken Broth Keto?
Chicken broth can be used by people on a Keto diet to provide the sodium they need, but it has no other nutritional value. Chicken bone broth, on the other hand, is low in carbs and contains many of the nutrients your body needs to stay healthy.
Coaches Tip: People living the ketogenic lifestyle should get around 2500-4000 mg of sodium in their diet. Chicken broth or bouillon cubes work great for adding in required sodium for the day.Lori Ballen, Keto Coach
What is the best kind of bones to use for bone broth?
While you can use any kind of bones for bone broth, it is good to use a good selection of “jointy” bones, which are those that are high in cartilage. These include chicken necks and wings, cow knuckles and oxtails.
What does Bone Broth taste like?
It doesn’t taste like soup broth. It has a rather bland flavor and an oily texture. This is why many people enhance the flavor of bone broth with additional flavors.
Some people can’t even taste it over the flavor of the other ingredients.
What is Keto?
The Ketogenic (Keto) Diet is unlike any other “diet” out there. Traditionally, the body creates energy by burning glucose, which comes from carbohydrates. The Keto diet trains the body to burn fat for energy instead.
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