Quality bone broth and a ketogenic diet are a perfect match for a healthy lifestyle.
The ability to have a nutrient-dense elixir like bone broth to add to your low-carb lifestyle is a real lifesaver. Osso Good Bone Broth is always low in total carbohydrate and sugar (less than 1 g per serving). Bone broth is also naturally very low in fat (0 g per serving) which is essential for the ketogenic diet. That problem is easily fixed by adding pasture-raised butter, ghee or coconut oil to your bone broth to make an AMAZING tasting snack or meal. Continue reading for more information on how bone broth plays a HUGE part in a successful ketogenic lifestyle.
First, What is the Ketogenic Diet
A keto or ketogenic diet is a very low-carb, low-sugar diet (consists of 75% fat, 20% protein, 5% carbohydrate), which turns your body into a fat-burning machine. It has many proven benefits for weight loss, overall health and brain function.
How is this done?
Simply put, when on a low-carb diet, the body does not have enough glucose for energy and it burns stored fats instead; when this occurs, your body will be in what’s called ketosis… a very normal body function. When your body is in ketosis (more on that below) your liver is producing ketones which is a signal that your body is using stored body fat for energy production vs. glucose.
What is Ketosis?
In normal circumstances, the body’s cells use glucose as their primary source of energy which is derived from dietary carbohydrates, including:
- sugar – such as fruits and milk or yogurt
- starch-filled foods – such as bread, white flour and pasta
Your body will then break these down 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 by-product 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.
What foods can you eat on the ketogenic diet?
The most basic description includes: healthy fats, responsibly raised (Grassfed and Pastured) animal proteins, moderate amount of fibrous veggies, all while staying away from sugars, and complex carbohydrates (see 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 meat (beef, lamb, goat, venison), wild-caught fish & 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, meat that comes with sugary or starchy sauces)
- grass-fed (liver, heart, kidneys and other organ meats)
- saturated fats (lard, tallow, chicken fat, duck fat, goose fat, clarified butter / ghee, butter, coconut oil)
- monounsaturated fats (avocado, macadamia and olive oil)
- polyunsaturated fats containing omega 3s, especially from animal sources (fatty fish and seafood)
- and many, many more 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, be satiated for a lot longer, increased and experience elongated energy while not missing those carbs or sugars at all. Keep in mind, the first few days for some can be brutal… I know they were for me as I’m a sugar and carb lover 🙂 I’ll be posting a weekly update on my ketogenic lifestyle as well. Now, to the “meat” of all this… How bone broth can 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. The 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 vast, but some of the most important 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 Jell-O 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.
- Containing a lot of the amino acid Glycine, which help 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.
- Bone Broth contains essential amino acid, Proline. Studies prove that 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 and easy, 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 it’s best and it’s paleo and keto friendly. Now keep in mind, it has carrots in it, but they really don’t effect 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 grassfed 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 “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 www.ossogoodbones.com.