Bone broth has become a popular health food trend in recent years, with many touting its benefits for gut health, joint health, and more. While homemade bone broth made from simmering bones for hours has been used for centuries, today many opt for the convenience of store-bought bone broth. But is drinking store-bought bone broth as healthy as the homemade version? Let’s take a closer look.
What is bone broth?
Bone broth is made by simmering animal bones and connective tissue in water for an extended period of time – usually between 12-24 hours. This long simmering time allows the bones and connective tissue to break down, releasing gelatin, collagen, amino acids, minerals, and more into the broth.
There are a few main differences between homemade and store-bought bone broth:
Homemade Bone Broth
– Made from scratch using animal bones (usually beef, chicken, or fish)
– Simmered for 12-24 hours or more to extract nutrients from bones
– Contains gelatin and collagen from long cook time
– No additives or preservatives
Store-Bought Bone Broth
– Typically made from chicken or beef bones
– Simmered for a shorter period of time, around 8-12 hours
– May contain added salt, seasoning, or preservatives
– Lower in gelatin and collagen content compared to homemade
– Comes in shelf-stable cartons, cans, or boxes
The longer cook time is one of the key differences between homemade and store-bought bone broth. The extended simmering is what allows homemade bone broth to extract more gelatin, collagen, and other nutrients from the bones.
Potential benefits of bone broth
Drinking bone broth, whether homemade or store-bought, has been associated with the following potential health benefits:
Joint health
The collagen and gelatin found in bone broth contain the amino acids glycine and proline, which play a role in building connective tissue throughout the body. Some research suggests the collagen in bone broth may help support joint health and integrity.
Gut health
The glycine in bone broth may also help promote a healthy mucosal lining in the gut. Bone broth has been used to help soothe leaky gut syndrome and other digestive issues. The collagen may also help strengthen the gut barrier.
Nutrient absorption
Bone broth contains many important minerals like calcium, magnesium, phosphorus, silicon, sulfur and trace minerals. The gelatin may improve digestion and nutrient absorption.
Immune function
Bone broth contains amino acids and antioxidants that may support immune function. Chicken soup, a bone broth, has traditionally been used to help fight colds and flu.
Anti-inflammatory
Amino acids like glycine in bone broth have anti-inflammatory effects. The collagen may also help lower inflammation.
Downsides of store-bought bone broth
While store-bought bone broth offers convenience, there are some downsides to consider:
Shorter cook time
Homemade bone broth is simmered for 12-24 hours while commercial broth only simmers for about 8-12 hours. This means store-bought varieties contain less collagen, gelatin and other nutrients extracted from bones.
Fewer bones used
Homemade broth uses bones from whole animals, while store-bought brands may only use leftover bones or scraps. This also leads to lower nutrient levels.
Added sodium
Many pre-made bone broths contain added salt and flavorings. Excess sodium intake can be an issue for some people, especially those with high blood pressure.
Not as fresh
Store-bought broth has to undergo processing and packaging to give it a shelf life. The high heat used can degrade nutrients. Homemade is fresher when consumed.
Higher price
Ounce for ounce, pre-made bone broth costs significantly more than making homemade. The convenience comes at a price.
Contains additives
Store-bought broth may contain preservatives, thickeners, and artificial flavors to improve taste and texture. Homemade just uses bones and water.
Ingredients to look for
When choosing a store-bought bone broth, look for varieties with the healthiest ingredients:
Animal bones
Look for bone broth made with bones from beef, chicken, fish or other animals. Bones provide collagen, gelatin and minerals.
Salt-free or low sodium
Choose low-sodium options to limit excess salt intake. Or choose regular broth and use less of it.
Organic or grass-fed
Pasture-raised and organic bones provide higher quality nutrition.
Short ingredient list
Opt for bone broth with fewer, simpler ingredients and no artificial additives.
Contains protein
Higher protein indicates more amino acids were extracted from the bones into the broth.
How to use store-bought bone broth
Store-bought bone broth can be used in place of regular broth or stock in many recipes. Here are some easy ways to use it:
Sipping broth
Drink bone broth straight as a snack or light meal. You can flavor it with herbs, lemon, pepper, etc.
Soups
Use bone broth as a base for soups instead of just water or regular broth.
Rice or quinoa
Cook whole grains in bone broth to add nutrients.
Sauces and gravies
Stir bone broth into pan sauces, gravies and stir-fries.
Stews and chilis
Braises, chilis and stews get extra nutrition from bone broth.
Marinade
Soak meats in bone broth mixtures to make them juicier.
Conclusion
Drinking store-bought bone broth can provide some health benefits, but it is not as nutritious as the homemade version. The shorter cook time means less collagen and gelatin is extracted from the bones. However, store-bought varieties still provide more nutrients than regular broth or stock. Look for options with the fewest, simplest ingredients and buy broth made from quality bones. Use pre-made bone broth in place of regular broth to add a nutrition boost to soups, grains, sauces and more. But for maximum health benefits, make your own bone broth at home using bones simmered for 12-24 hours.
Here is a summary table comparing homemade and store-bought bone broth:
| Factor | Homemade Bone Broth | Store-Bought Bone Broth |
|---|---|---|
| Simmering time | 12-24 hours | 8-12 hours |
| Bones used | Bones from whole animals | Leftover bones and scraps |
| Sodium content | Very low unless salt added | Often contains added salt |
| Collagen content | Very high | Moderate |
| Gelatin content | Very high | Moderate |
| Freshness | Excellent if consumed soon after making | Less fresh due to processing |
| Additives | None | May contain preservatives, thickeners, etc. |
| Price | Cheap | Expensive per serving |
In conclusion, while drinking store-bought bone broth can provide health benefits, homemade bone broth is superior in terms of nutrition and freshness. If opting for pre-made bone broth, read labels and select the highest quality option available to get the most benefits. But taking the time to make your own will be the most rewarding option for your health.
