Bone Broth + Ketogenic Diet: A Match Made in a Low-Carb Heaven

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Bone broth is an established superfood and many therapeutic diets have embraced its healing properties including the ketogenic diet. Bone broth is recognized as a healing food because of its high concentration of minerals and anti-inflammatory amino acids, as well as being one of the only food sources of the gut-healing proteins collagen and gelatin.

In a moment, we’ll explain how bone broth is particularly beneficial for anyone following a keto diet. But first, let’s look closer at how bone broth fits in, since very specific macronutrient ratios are required to achieve desired results.

keto bone broth

The Keto Diet: How Does Bone Broth Fit in?

The idea behind the keto diet is to train your body to burn fat for energy rather than glucose, which allows you to enter the fat-burning state: ketosis. Now, the only way to enter ketosis is by drastically reducing your carb consumption to approximately 5% of your diet, and increasing fat consumption to at least 70% of your diet. This way, your body has no choice but to rely on fatty acids for energy, which are its secondary ‘backup’ energy source when glucose isn’t readily available.

The standard keto diet looks like this: 75% fat, 20% protein, 5% carbs. Since everyone has a unique body and lifestyle different, you can use the ketogenic diet calculator to determine your exact macronutrient needs. The keto calculator is an easy way to see how many grams of each macronutrient you need on the keto diet plan to keep your body in a state of ketosis, based on your current weight, height and activity levels.

So, what would keto bone broth need to look like, in order to fit your macronutrient requirements?

When you take a look at the nutrient profile of Kettle and Fire Bone Broth, you’ll see how both chicken bone broth and beef bone broth fit in:

Kettle and Fire Chicken Bone Broth

Fat: 1 gram
Carbs: 0 grams
Protein: 10 grams

Kettle and Fire Beef Bone Broth

Fat: 0 grams
Carbs: 2 grams
Protein: 6 grams

As you can see, both the chicken and beef bone broth fit nicely into the macronutrient range required to stay in ketosis, so both can be considered keto bone broth.

If you had to choose between the two, chicken would be the preferable option for the keto diet plan because it contains 0 carbs and 1 gram of fat, which is what you’re aiming for (fewer carbs and more fat). The 10 grams of protein in chicken bone broth also fits well into the keto diet plan macronutrient requirements, and offers an easy way to meet your daily protein intake if you get tired of protein shakes and chicken breasts.

Note: These bone broth nutrient profiles are specific to Kettle and Fire Bone Broths. If you purchase another brand, or make your own at home, the nutrient content will vary depending on the type of bones used (for example, chicken feet yield more protein), and other ingredients added (such as olive oil, etc.).

Let’s take a more specific look at a person’s keto diet macronutrient breakdown based on their lifestyle. Imagine a 5’3” 115 lb low-active woman for example, who does yoga a few times each week. According to the ketogenic calculator, she’d be aiming for 120 grams of fat, 70 grams of protein and less than 30 grams of carbs each day to stay in ketosis. As you can see, bone broth fits easily into that ratio, accounting for 2 grams of carbs and 6 grams of protein.

Now, let’s take a look at the many ways bone broth can support your health when you’re following a keto diet plan.

keto bone broth

Why Should Bone Broth Be Part of Your Keto Diet?

Bone Broth Helps With Natural Body Detoxification

When switching to the keto diet, chances are you’ll be eating more animal fats and proteins than you’re used to. While it’s true that you’ll be receiving plenty of nutrients from these sources, one of the concerns with eating a diet richer in animal protein is over-consuming an amino acid called methionine.

Methionine is found in egg whites, fish, chicken and beef. It acts as an antioxidant and helps us metabolize the food we eat. But you know the saying: ‘too much of a good thing is a bad thing…’

Methionine is only good for us in the right amounts. When we consume too much of it, it can build up in our blood and lead to symptoms such as muscle weakness, liver damage, and neurological problems (1)(2).

But guess what? Bone broth balances the methionine in your body.

Bone broth is an extremely rich source of the amino acid glycine, which has a direct relationship with methionine. You see, glycine has been shown to help the body get rid of excess methionine and prevent methionine build-up in the blood. Regularly consuming bone broth will help to eliminate excess methionine as you increase the amount of animal fats and proteins you’re eating.

Bone Broth Helps Reduce ‘Keto Flu’ Symptoms

The keto flu happens as a result of suddenly removing carbs from your diet. Most people experience typical flu-like symptoms such as nausea, fatigue, headaches, dizziness. This usually isn’t a cause for concern — it’s a natural reaction your body has when you make drastic changes to your diet.

To help ease keto flu symptoms, it can be helpful to reintroduce a few extra carbs to make the transition period less intense. Bone broth is a good transition food that offers a few grams of carbs, but still fits within the macros of the keto diet plan. Besides, what’s more comforting and nourishing than broth when you have the flu?

Drinking bone broth can also be a preventative measure against the keto flu in the early stages of the keto diet, thanks to the vitamins, minerals and electrolytes it contains. Which brings us to our next point.

Bone Broth Helps Maintain a Healthy Electrolyte Balance

When you go low-carb, you’re cutting out the majority of fruit and starchy vegetables, which are two of the richest sources of electrolytes. While many foods on the keto diet food list do contain electrolytes, such as avocado, lemon, berries and leafy greens, if you don’t plan carefully, it’s possible to end up with an electrolyte imbalance.

Bone broth contains all four electrolytes, including calcium, sodium, potassium, and magnesium. Adding 1-2 cups of keto-friendly bone broth to your diet is a good way to keep your electrolytes in check when you’re eating a smaller variety of fruit and veggies.

How Much Bone Broth Should You Drink on the Keto Diet?

As we covered above, the amount of bone broth you should drink on the keto diet will depend on your individual macronutrient requirements, and the other types of proteins, carbs and fats you eat in a day. Since bone broth is extremely low carb, most people should be able to safely drink a few cups of bone broth per day without the risk of being kicked out of ketosis.

Let’s take three cups of Kettle and Fire Chicken Bone Broth. We know that per cup, the chicken bone broth contains 0 grams of carbs, 1 gram of fat, and 10 grams of protein. Therefore, 3 cups would net 0 carbs, 3 grams of fat, and 30 grams of protein.

If you refer back to our 5’3” low-activity female example above, 3 cups of chicken bone broth would easily fit into her requirements of 120 grams of fat, 70 grams of protein, and fewer than 30 grams of carbs needed to stay in ketosis.

Ways to Enjoy Keto Bone Broth

keto smoothie

1. Make a Keto-Friendly Smoothie

Believe it or not, bone broth makes a great smoothie addition — and you barely know it’s there. Leafy greens, berries, avocado, lemon and lime are all permitted on the keto diet plan, so why not blend them up with a cup of bone broth to sip on first thing in the morning? Refreshing and therapeutic? Bone broth smoothies are a win.

2. Trade Your Morning Coffee for Bone Broth

Forget the aroma of freshly ground coffee beans, the energizing minerals and amino acids in bone broth are what have us convinced that bone broth is the new coffee. Not only do these nutrients provide you with all-day energy (without the crash), but drinking bone broth first thing in the morning on a keto diet plan may also help you stay focused and alert during the initial stage of cutting carbs.

3. Sauté Your Veggies in Bone Broth

There are still plenty of veggies you can have on the keto diet plan, why not sauté ‘em in ½ cup of bone broth for a boost of nutrients and flavor?

4. Fluff Up Your Scrambled Eggs with Bone Broth

The keto diet allows you to have high-fat foods, which includes dairy products such as milk and cream, which are often used to add a fluffier texture to scrambled eggs. The problem with dairy, however, is that it contains fatty acids called arachidonic acid, which are known to cause inflammation in the body when consumed in excess. So add bone broth to your eggs to fluff them up instead. You’ll still get a fluffy texture and a delicious, savory taste, only with anti-inflammatory nutrients instead.

As you can see, there are several reasons why bone broth is considered a beneficial and therapeutic food when following the keto diet. However, it’s also a good idea to include bone broth in your diet on a regular basis. The collagen, gelatin, and plethora of minerals and amino acids bone broth contains make it a functional superfood for digestive health, glowing skin, and strong bones and immunity, which you can reap the rewards of anytime — whether or not you’re following the keto diet plan.

Bone broth is an established superfood embraced for its healing properties. So how does bone broth fit into a Ketogenic diet? Let's dive in.

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