In the world of wellness and nutrition, bone broth has emerged as a superfood powerhouse, offering a plethora of health benefits. And I, for one, am all about it. I drink this magical elixir daily- sometimes multiple times of day. One area where this savory elixir shines is in its positive impact on blood sugar and gut health.Today we will chat about how bone broth can be a game-changer for those who want stable blood sugar and thriving gut health.
The Blood Sugar Connection
If you’re concerned about managing your blood sugar, bone broth is a natural ally. Bone broth contains heaps of amino acids, such as glycine, which have been shown to support insulin regulation and help stabilize blood sugar levels. Glycine aids in the conversion of glucose into energy, reducing the risk of sudden spikes and crashes that can lead to sugar cravings and mood swings.
To add, bone broth's protein values can help increase feelings of fullness and reduce cravings for high-sugar snacks. This makes it an excellent addition to a balanced diet, especially for those with diabetes, PCOS, insulin resistance or those at risk of developing it.
Nurturing Gut Health
The gut is often referred to as the "second brain" for a good reason. A healthy gut microbiome is key to overall health, and bone broth being the amazing liquid that it is plays a vital role in nurturing it. Bone broth is rich in collagen, gelatin, and amino acids like glutamine, which provide the building blocks for a healthy gut lining.
Collagen and gelatin, in particular, help seal the gut's protective barrier, preventing "leaky gut" syndrome. By maintaining the integrity of the gut lining, bone broth reduces the risk of harmful bacteria and toxins entering the bloodstream, ultimately reducing inflammation and supporting immune function.
The amino acid glutamine, found abundantly in bone broth, is essential for gut repair and maintenance. It aids in the growth and repair of the intestinal lining, promoting the growth of beneficial gut bacteria.
Drinking bone broth on an empty stomach first thing in the morning can have such a marked effect on your gut health and therefore your blood sugar balance.
Incorporating Bone Broth into Your Diet
To reap the benefits of bone broth for blood sugar and gut health, consider incorporating it into your daily routine- YES DAILY! You can sip it as a warm and soothing beverage or use it as a base for soups, stews, and sauces. When selecting bone broth, opt for homemade or high-quality store-bought varieties that use organic, grass-fed animal bones and are free from additives and preservatives.
Bone broth is a nutritional treasure and should be issued a Peabody for the work it's doing (lol); as it can make a significant impact on your blood sugar management and gut health. By making this dream elixir a regular part of your diet, you take the proactive step toward enhancing your overall well-being. A healthy gut and balanced blood sugar levels are foundations for a vibrant and thriving life.
Savoury Chicken Bone Broth
2-3 pounds of chicken bones (a mix of raw bones like chicken wings or backs and cooked bones from a roast chicken)
1 onion, peeled and quartered
2 carrots, washed and roughly chopped
2 celery stalks, washed and roughly chopped
2-3 garlic cloves, smashed
2 bay leaves
1-2 teaspoons of whole peppercorns
8-10 cups of water (enough to cover the ingredients)
Salt, to taste
If you're using raw chicken bones, make sure they're clean and any remaining meat or skin is removed.
If using cooked chicken bones, ensure they are free of any leftover meat and are clean.
Wash and chop the vegetables into large chunks.
Smash the garlic cloves.
Place both the raw and cooked chicken bones, onion, carrots, celery, garlic, bay leaves, and peppercorns in a large stockpot or slow cooker.
Pour enough water over the ingredients to cover them by an inch or two.
If using a stovetop, bring the mixture to a boil over high heat.
Once boiling, reduce the heat to low and let it simmer. If using a slow cooker, set it to low.
Allow the broth to simmer for at least 4-6 hours. The longer it simmers, the richer the flavor will be. You can even let it simmer for up to 24 hours for maximum flavor and nutrient extraction. If using a slow cooker, you can leave it on low for an extended period.
As the broth simmers, you may notice foam or impurities rising to the surface. Use a spoon to skim these off and discard them.
After simmering, strain the broth through a fine-mesh sieve or cheesecloth into a clean pot or container to remove solids.
Season the broth with salt to taste. Start with a teaspoon and add more if needed.
Allow the broth to cool to room temperature. Once cooled, you can refrigerate it for up to a week or freeze it for several months. Be sure to use airtight containers.