Quality bone broth and a ketogenic diet are a perfect match for a healthy lifestyle.
You’re well aware of how good the low-carb lifestyle of a ketogenic diet makes you feel, even on those days when you may feel a little, well, deprived. So you should also know that a low-carb diet doesn’t have to be low in excitement or taste if you incorporate flavorful, nourishing food like Osso Good Bone Broth to the plan.
The ability to have a nutrient-dense elixir like bone broth to add to your low-carb lifestyle is a real lifesaver. And our bone broth aligns perfectly with keto. All our bone broth options are low in total carbohydrates and sugar, with less than 1 gram per serving. Bone broth is also naturally very low in fat — at 0 g per serving — although fat an essential component in the ketogenic diet. The no-fat problem is easily fixed by adding pasture-raised butter, ghee or coconut oil to your bone broth to make an amazingly tasty snack or meal.
Want more info on how bone broth plays a huge part in a successful ketogenic lifestyle? Keep on reading!
First, what is the ketogenic diet?
A keto or ketogenic diet is a very low-carb, low-sugar diet that transforms your body into a super duper fat-burning machine. Specifically, the keto diet consists of 75% fat, 20% protein and 5% carbohydrate, which is a big switch from the typical high-carb diets of the Western world. Eating this combination of nutrients has a slew of proven benefits for weight loss, overall health and brain function.
How does keto work?
The results may seem magical, but they can actually be explained by science. When on a low-carb diet, the body does not have enough glucose for energy and it burns stored fats instead. This puts your body into what’s known as ketosis, which is a totally normal body function. When your body is in ketosis (more on that below), your liver is producing ketones. This ketone production is a signal that your body is using stored body fat for energy production instead of glucose.
What is ketosis?
In normal circumstances, the body’s cells use glucose as their primary source of energy. Glucose is derived from all those carbohydrates, with examples that include:
- Sugar — such as fruits, milk or yogurt
- Starch-filled foods — such as bread, white flour, pasta and cupcakes with loads of sprinkles
When carbs are consumed, your body breaks down the glucose into simple sugars. Glucose can either be used to fuel the body or be stored in the liver and muscles as glycogen.
If your body doesn’t have enough glucose available to meet energy demands, the body will adopt an alternative strategy to meet its needs. Specifically, the body begins to break down fat stores for energy.
Ketones are a byproduct of this process.
Ketones are acids that build up in the blood and are eliminated in urine. In small amounts, they serve to indicate that the body is breaking down fat.
Ketosis describes the metabolic state whereby the body converts fat stores into energy, releasing ketones in the process. Make sense?
What foods can you eat on the ketogenic diet?
Keeping carbs low may seem like a challenging task, but there are plenty of other foods to eat on the ketogenic diet. The keto diet calls for healthy fats, responsibly raised (grass-fed and pastured) animal proteins and moderate amount of fibrous veggies. You’ll want to stay away from sugars and complex carbohydrates, as outlined below.
Foods to avoid:
- Whole grains and foods made from them, such as oatmeal, pasta, and whole-grain breads
- Starchy vegetables such as potatoes, sweet potatoes, corn, and pumpkin
- Beans, lentils, and peas
Foods to enjoy:
- Grass-fed and finished meat (beef, lamb, goat, venison), wild-caught fish and seafood (avoid farmed fish), pastured pork and poultry, pastured eggs, gelatin, ghee, butter — these are high in healthy omega-3 fatty acids
- Avoid sausages and meat covered in breadcrumbs, hot dogs and meat that comes with sugary or starchy sauces
- Grass-fed and finished organ meats, like liver, heart, kidneys
- Saturated fats, like lard, tallow, chicken fat, duck fat, goose fat, clarified butter / ghee, butter, coconut oil
- Monounsaturated fats, like avocado, macadamia and olive oil
- Polyunsaturated fats containing omega-3s, especially from animal sources like fatty fish and seafood
- And oodles of other options!
So that’s about it. It’s pretty easy once you get used to it. You’ll find after the first week you’ll be eating less and be satiated for a lot longer. You’ll also experience increased and longer bouts energy while not missing those carbs or sugars at all. Keep in mind, the first few days for some can be brutal (dang cupcakes with sprinkles) — but once you get through those early pangs, the rest can be much smoother sailing.
As a sugar and carb lover, the early days of my keto diet were, well, hell. But the results are definitely worth it, and you can check out what I mean by reading the weekly updates on my ketogenic lifestyle.
Now that you got the gist of what the keto diet is all about, it’s time to move on to the real meat of the article: How can bone broth help?
How can Osso Good Bone Broth help with the ketogenic diet?
Bone Broth is naturally very low in complex carbohydrates and sugars, but high in animal proteins, making it a very easy snack or meal to have when on a ketogenic diet. Bone Broth is loaded with collagen/gelatin, essential amino acids and minerals too. The only thing it’s lacking is fat.
On a ketogenic diet, you need lots of healthy fats. But the bone broth solution is simple. Simply add healthy fats, like pasture-raised butter, ghee or coconut oil to your bone broth to turn it into a fat-burning smoothie.
*Pro Tip — Add Celtic sea salt to your bone broth for added minerals to aid in those “keto flu” symptoms you may experience.
Bone Broth Benefits
The benefits of adding bone broth to your ketogenic diet are out of this world, and some of the most amazing among them are:
- High-quality bone broth helps heal and seal your gut, which improves your digestion as well as your immune system function.
- Quality bone broth is high in collagen/gelatin. Gelatin forms when the collagen in animal connective tissue is simmered over low heat for a long time, similar to the process of making traditional bone broth. This gives the bone broth a gelatin-like consistency when cold.
- Bone broth is naturally anti-inflammatory in nature, which helps with some of the initial withdrawal “keto flu” symptoms such as sore joints, muscles, and nausea.
- Bone broth contains high amounts of the amino acid glycine, which helps to control blood sugar levels. Glycine is also important for the production of myoglobin and hemoglobin for oxygen transport in the muscle and blood. What does this mean? Glycine has been proven to improve your exercise performance and your ability to recover. Yeah, it’s good stuff.
- Bone Broth contains the essential amino acid proline. Studies show proline aids in cell growth and proliferation, while clearing up waste products and free radicals from cells.
This is all great, but what you really want to know is how you can use bone broth as part of your ketogenic diet, right? Below are some quick, easy and fail-safe recipes to help curb cravings and keep you nourished, not just full.
Bone Broth Recipes to use on a ketogenic diet:
This is one of our favorites! Super quick and easy, and a very basic and delicious way to enjoy your bone broth.
Made from a mixture of ripe avocados, warmed bone broth and cilantro, this is a nutrient-dense, healthy fat-filled blended bone broth.
This is comfort food at its best and it’s paleo and keto friendly. Now keep in mind, it has carrots in it, but they really don’t affect your insulin levels as they have a very low glycemic load.
Now that we’ve covered the basics of using bone broth for ketogenic diet success, I’ll be following this with a weekly journal of the real-life effects this lifestyle change has had on my life.
Why Osso Good Bone Broth
The best bone broth comes from the best ingredients. Beef that is not only pasture-raised, but grass-fed and finished, with raising practices that go beyond organic. Pasture-raised and organic chickens and organic veggies and herbs! All that, and our broths are also gluten free, antibiotic free, hormone free, and as always, free of mysterious, so-called natural flavors.
We are also one of the few major bone broth companies that actually make our own bone broth in small controlled batches to ensure the quality is always consistent and the taste is always amazing. We take a lot of pride in tasting each and every batch that is made. If you’ve never had our bone broth, you can taste the difference at OssoGoodBones.com.