Should You Drink Bone Broth in the Morning?

Bone broth contains more protein than coffee, which may benefit some people’s health. However, its high sodium content may be a disadvantage for people with hypertension (high blood pressure).

Bone broth has attracted attention, particularly in alternative health circles, for its potential benefits. It is said to help relieve joint pain, support gut health and reduce wrinkles.

However, “the scientific evidence supporting these claims is not strong,” says Kristin Draayer, MS, RD, registered dietitian, certified intuitive eating counselor, and certified personal trainer. Health.

Most bone broth studies focus on animals, not humans. Further research is needed to ensure clinical certainty.

A 2021 study on mice found that bone broth could reverse the damage caused by ulcerative colitis. Previous studies of its anti-inflammatory effects, such as a 2015 study on respiratory health, also used mice.

Few studies have definitively linked bone broth to its benefits for human health. Those who do may only paint part of the picture.

“Most studies focus on specific types of collagen versus bone broth as a whole, and many bone broths on the market don’t specify what type of collagen they contain,” Draayer said.

That doesn’t mean bone broth doesn’t have any benefits, though.

“Bone broth is a good source of protein, an essential macronutrient,” Draayer said. “Although it is not a complete protein, meaning it is missing some amino acids, it can still contribute to your daily protein intake.”

For example, 1 cup of organic beef bone broth contains 9 grams of protein, which is 18% of the daily value (DV) for someone on a 2,000-calorie diet. Protein supports muscle growth, weight management and wound healing.

Although both can be served in a steaming mug, bone broth and coffee don’t really have much in common.

They certainly don’t taste similar, with the sour, bitter flavor profile of coffee and the umami taste of bone broth. Replacing coffee with bone broth will make significant changes.

Nutritionally, the two drinks are also very different. A cup of coffee contains approximately 2 calories per cup. The same amount of bone broth contains about 40 calories.

Depending on how much you drink, bone broth may increase your morning calorie intake. Then again, if you regularly mix cream, sugar, or syrups into your morning coffee, bone broth might actually reduce calories, sugar, and fat.

“Drinking bone broth may be a better choice than coffee, especially if individuals tend to add a lot of sugar to their coffee, as drinking sugary drinks in the morning can cause energy losses after consumption,” says Wan Na Chun, MPH, RD, CPT, registered dietitian and owner of One Pot Wellness. Health.

Sodium is another notable nutritional difference between the two drinks. Although Draayer noted that there is technically no set limit for safe bone broth consumption, stay mindful when drinking.

Bone broth can contain almost 350 milligrams, or 15 percent of the recommended daily limit of sodium, in each cup. Coffee, on the other hand, contains very little sodium, at 4.7 milligrams per cup.

This could be a particular disadvantage for people at high risk of hypertension, heart disease, or kidney disease.

However, the main nutritional difference between bone broth and coffee – the one that explains the social media hubbub – is protein. Again, a typical cup of bone broth provides 9 grams of this macronutrient, while coffee provides none.

According to Chun, bone broth fans are right that the flavorful drink provides energy without the jitters or “crash” later. Although bone broth doesn’t contain caffeine (so you won’t necessarily get an immediate pep boost), it can provide a more consistent flow of energy throughout your morning.

The protein in bone broth may have more benefits than that in coffee.

“The high protein content of bone broth may help you stay fuller longer, which has the benefit of reducing cravings for sugary foods associated with a low-protein breakfast,” Chun said.

It’s up to you whether you should switch from a traditional brew to a cup of bone broth. However, if coffee brings you joy, it may not be worth cutting it out of your routine.

“Bone broth is a great option for those who want to cut down on caffeine,” Draayer said. “Yet for heavy coffee drinkers, there’s no pressure to stop: enjoy your brew as part of a balanced diet.”

According to Chun, there is no harm in drinking both drinks, whether changing them from day to day or consuming them together.

“Drinking a combination of the two drinks in the morning can help reduce the jitters associated with drinking coffee alone,” Chun said. “In my opinion, the benefits of bone broth and coffee are complementary.”