In the era of wellness trends, bone broth has taken center stage, hailed for its myriad health benefits. Particularly, it has shed a spotlight on gut health. Bone broth is made by simmering animal bones for several hours to draw out the most nutrients. Chicken and beef bones produce various types and amounts of collagen, and have different concentrations of nutrients. So you may be wondering, chicken vs. beef bone broth, which is better for you?
I first started looking into bone broth when I first got sick. At first, I couldn’t eat anything at all. I couldn’t even really drink liquids. Soon after, I was diagnosed with gastroparesis. Gastroparesis, meaning paralyzed stomach, prevents me from eating most solid foods. However, I can drink some liquids, so bone broth is perfect as it tends to be easily digestible. The warmth provides comfort, while the protein content offers a valuable nutritional source. Consuming bone broth in small sips throughout the day can be a practical way to ensure a steady intake of nutrients. After much research, I’ve found that beef bone broth is better than chicken bone broth when it comes to gut health, due to its glutamine, glycine, and gelatin contents.
Keep reading to find out more about the health benefits of chicken and beef bone broth. I also delver into vegetarian and vegan options for those who don’t eat animal products.
Chicken Bone Broth:
Chicken bone broth stands out for its mild flavor and impressive nutrient profile. The bones and connective tissue of chickens release collagen during the simmering process, resulting in a broth that is rich in this essential protein. Chicken bones are predominantly type II collagen, promoting benefits to the immune system, digestive health, and joint issues. Collagen is renowned for its role in promoting skin elasticity, reducing joint pain, and overall tissue repair.
In addition to collagen, chicken broth contains gelatin, which plays a pivotal role in supporting the digestive system. Gelatin helps soothe the digestive tract, making it a beneficial addition for individuals dealing with gut-related issues. Moreover, the amino acids found in chicken bone broth, such as proline and glycine, contribute to the body’s natural detoxification processes. And chicken bone broth is a bit easier on the stomach than beef bone broth.
Chicken bone broth also has more Omega-6 fats, while beef bone broth has more Omega-3 fats. Omega-6 fats play a role in brain functioning, stimulating skin health and hair growth, regulates metabolism, and helps maintain the reproductive system, among other things.
For those seeking a versatile option that complements a wide range of recipes, chicken bone broth is a go-to choice. Its lighter taste allows it to blend seamlessly into soups, stews, and various culinary creations, making it a staple in kitchens focused on both health and flavor.
Beef Bone Broth:
Beef bone broth, with its hearty flavor profile, brings a unique set of nutritional benefits to the table. The bones of cattle release a substantial amount of type I and type III collagen, providing similar advantages for joint health and skin elasticity as its chicken counterpart. Additionally, beef bone broth contains essential minerals like calcium and magnesium, supporting overall bone health. As beef bones are more dense than chicken bones, they provide a higher concentration of collagen and minerals compared to chicken.
One notable component of beef bone broth is the presence of amino acids like glutamine and glycine. Glutamine is crucial for maintaining the integrity of the gut lining, which is essential for preventing leaky gut syndrome and other digestive issues. The amino acid glycine lays down new connective tissues in your gut, which helps protect your GI tract and fight inflammation. The richness of gelatin in beef bone broth further supports digestive health, making it a valuable addition to gut-friendly diets. As such, beef broth may be the best bone broth for gut health, as opposed to chicken bone broth.
Beef bone broth has more Omega-3 fats, which play a role in improving mental health and heart health, decreasing liver fat, weight loss, fighting inflammation, and much more.
Due to its robust flavor, beef bone broth is particularly well-suited for hearty soups, flavorful stews, and savory sauces. The depth of its taste enhances the overall culinary experience while delivering a nutritional boost that goes beyond the surface, making it a favorite in kitchens that value both taste and health.
Where Do I Buy Bone Broth?
Bone broth can now be purchased in pretty well any major grocery store. It is often sold in cartons on the shelf or fresh in jars in the refrigerated section. While bone broth can be on the pricier side, there are cost-effective ways to incorporate it into your diet.
You can also buy bone broth powder and mix it with water to create your own bone broth the easy way. You can buy it online or in health stores. I buy mine at Bulk Barn. I don’t think it tastes as good, so wouldn’t recommend drinking it straight. However, it can add nutrition if you use it as a base, such as to boil pasta or rice. Another method is bone broth supplements or collagen supplements if you don’t like the taste of drinking bone broth straight.
There are also several bone broth subscription services, where you can pick it up in-store or have it delivered to your home. For example, in Toronto, Impact Kitchen offers a bone broth subscription. Their chicken and beef broths are made fresh daily. You can purchase them as a hot cup to go, just like a bowl of soup! For $39.99 a day, you can get a 12oz cup of broth per order, every 2 hours. (I am not being sponsored, I just did a lot of research on this when I first got sick!)
How Can I Make Bone Broth?
Opting for homemade broths using leftover bones or utilizing bones from more economical cuts of meat can significantly reduce costs. Many local butcher shops sell bones at a lower price, and buying in bulk can further cut expenses. Homemade bone broth can easily be made in the slow cooker. Just simmer leftover bones with a cooking time of anywhere from 8-24 hours. By making your own broth, you can control whether you use organic chicken or free-range chicken, grass-fed beef bones, or a different type of meat. You can also add your own herbs and spices, which is good if you know you’ll be using it as a base for something specific, like chicken soup or pasta to cook in.
Vegetarian Alternatives:
For those following a vegetarian or vegan diet, there are alternative ways to support gut health and nutrition. Consuming plant-based sources of collagen-building nutrients, such as soy products, legumes, and seeds, can contribute to overall digestive well-being. There are several nutrient-rich alternatives that capture the essence of this healthful elixir without animal products.
- Vegetable Broth: Nutritional Benefits: Vegetable broth is a flavorful liquid. It is made by simmering assorted vegetables, herbs, and spices. While it doesn’t contain collagen, it offers an array of vitamins, minerals, and antioxidants. The combination of vegetables like carrots, celery, and onions provides great nutritional value that can support digestive health.
- Seaweed Broth: Nutritional Benefits: Seaweed is a powerhouse of minerals, including iodine, calcium, and iron. Simmering seaweed in water creates a broth that provides a unique set of nutrients beneficial for overall well-being. Seaweed broth contains fiber and prebiotics, promoting a healthy gut microbiome.
- Mushroom Broth: Nutritional Benefits: Mushroom broth, crafted from a variety of fungi, offers a rich source of antioxidants, B-vitamins, and minerals. Mushrooms contain beta-glucans, which can positively influence gut health and support the immune system.
- Lentil Soup: Nutritional Benefits: Lentils are an excellent source of plant-based protein, fiber, and various essential nutrients. High fiber content supports digestive regularity and a healthy gut environment.
- Herbal Infusions: Nutritional Benefits: Herbal teas or infusions made from gut-friendly herbs like peppermint, chamomile, or ginger can offer soothing effects and antioxidants. These herbal infusions may help alleviate digestive discomfort and contribute to overall gut well-being.
While these alternatives may not precisely replicate the collagen-rich composition of traditional bone broth, they provide a range of nutrients and flavors that contribute to a balanced and nourishing diet for individuals following vegetarian or vegan lifestyles. Incorporating a variety of these options ensures a diverse intake of essential nutrients that support overall health, including gut health.
Conclusion:
As the popularity of bone broth continues to rise, understanding the specific benefits of chicken and beef variations allows for a more tailored approach to individual health needs. Choosing which broth is the better choice comes down to personal preference and which important nutrients you seek most. It is a great option to ensure a balanced diet, including healthy fats, a high concentration of minerals, much collagen, and natural ingredients, all in a small cup of bone broth. Whether sipped for gut health, joint support, or overall well-being, incorporating this into your routine is a great way to achieve several benefits. Experiment with homemade recipes, explore local options, and relish the goodness that bone broth can bring you! Do you have other tips to help maintain nutrition via liquids? Let me know in the comments!