The Super Sipper

What has nearly as many electrolytes as a serving of Gatorade, 10 g of protein, Collagen, and a host of other goodies?

Bone Broth

I recently started drinking Bone Broth to support my practice of intermittent fasting. The theory is that, for a small number of calories, the broth would help you feel full in between meals and supply additional protein. Then, I began to get curious about the nutritional information and did a deep-dive, only to discover it is a SUPER FOOD!

Since it's the perfect season for sipping warm broth (yes, I drink it in the summer!), read on about some important benefits.

Protein

Probably the number-one claim to fame of bone broth is protein. Are you getting the amount of protein in your diet that your body needs? A quick check on: https://www.calculator.net/protein-calculator

shows that for my size, age, and activity level I need a minimum of about 50 grams per day, depending on which standard is used. And according to the ADA, I could use as many as 106, or 156 according to the CDC. I’ve been protein-conscious for many years, so I must admit I was surprised to learn that I still wasn’t getting enough. Now that I’ve focused on getting more protein, my weight loss has been kick-started and my workouts are easier.

A cup of bone broth has 10 G of protein, with only 40 calories, so it’s a quick low-calorie way I can supplement my protein intake.

Electrolytes

We didn’t get to this age without understanding that electrolytes help us stay hydrated, but I was TODAY YEARS OLD when I learned that bone broth is a better source of electrolytes than a sports drink.

What are electrolytes?

• Potassium

• Sodium

• Magnesium

• Calcium

Funny story about Sodium: My 93-year old mother has blood pressure issues, so of course she is militant about watching her Sodium intake. Recently she was hospitalized for insanely high blood pressure. While treating her BP, they found that her Sodium was dangerously LOW. They got her blood pressure under control, but she had to stay in hospital until they got her Sodium up. The doctor said this is not uncommon. We've been so conditioned that Sodium can be a bad actor, but we have to have enough to stay alive!

What these mineral/electrolytes do in our body is WAY more significant than keeping us hydrated. They cause our nerves to fire, which basically makes everything function. I, personally, abandoned the sugar-filled and dye-colored sports drinks for a natural healthy alternative. But now I know that a cup of high-quality bone broth can kick Gatorade to the curb. Look at the comparison:

Bone Broth 8 oz. Gatorade 8 oz

Calories 45 53

Sugar 0 14 g

Sodium 310 mg 106 mg

Potassium 255 mg 22 mg

Protein 10 mg 0

Calcium 12 mg 0

Collagen 4 mg 0

Gut Health

Several diets promote the benefits of bone broth for gut health. There are

multiple elements believed to make it potentially good for your digestive system. First, it’s easy to digest. Second, it contains gelatin, which has been shown in rats to protect the lining of the digestive system. And third, it contains amino acids that are known to reduce inflammation.

Joints

You’ve seen the commercials for glucosamine and chondroitin supplements, which are promoted as supplements for joint health. My vet even prescribed glucosamine to my older dogs. Bone broth contains both glucosamine and chondroitin. Plus, it contains collagen, which is also good for our joints.

And those anti-inflammatory amino acids can’t hurt either.

Skin, Hair, Nails

Gelatin, collagen . . . Need I say more?

Sleep

Another of those crucial amino acids—Glycine—supports the nervous system and is thought to improve sleep.

↵ENT

Trace Amounts?

Now, some critics have said that bone broth only has small amounts of some of these beneficial nutrients. However, isn't that true with many foods? Take our friend Spinach. What is it famous for? It is oft cited as one of the best sources of iron. Well, you know those bags of spinach leaves in the grocery . . . you know the ones that say they serve 2 people, but no one ever eats that much at a sitting? IF you were to eat that entire amount—approximately 3 CUPS of spinach leaves EVERY DAY, you would be getting just 10% of your daily allowance of Iron. Now, does that mean you shouldn’t eat some spinach?? Of course NOT!

As for me, I’m going to drink the bone broth, too. It’s got too much going for it not to add it to my diet.

Other Uses

Not a fan of sipping broth? Try these tips:

• Add a dash of Himilayan Sea Salt, some herbs, and a splash of lemon

• Use Bone Broth instead of water to make rice, casseroles, etc.

• Sautee veggies in Bone Broth

• Poach fish or chicken in bone broth (then add butter and a beaten egg to the broth and rewarm for a yummy, protein-packed sauce)

• Consider replacing liquid in other recipes with bone broth.

So here's to a season of snuggling up under a blanket and improving our health with bone broth!