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Bone Broth v Meat Stock

Let’s talk about Meat Stocks and Bone Broths and why not everyone else is!

Lately, Bone Broth has been taking centre stage in nutrition and health as the perfect superfood, lending itself to gut healing. There is no disputing that Bone Broth has several beneficial health properties. However, I always choose short-cooked Meat Stocks when considering real food options to support my health and heal my gut.  The GAPS protocol recommends that a person consume Meat Stock and not Bone Broth until their gut is completely healed.

Meat Stocks contain gelatin and amino acids, both of which are attributed to healing the gut lining of the small intestine – specifically, the duodenum. Meat Stock is also low on glutamic acid. This is important because people with sensitivity to MSG can experience nervous system symptoms from high levels of glutamic acid and free glutamates if the gut is not restored.

On the other hand, Bone Broth is very high in glutamic acid, which can initiate nervous system symptoms if the gut is not yet healed.  People who still have a leaky gut or leaky membranes in the brain will often find that a high concentration of glutamic acid in Bone Broth can trigger symptoms such as skin eruptions, eczema, diarrhea, vomiting, nausea, and constipation.

Meat Stock and Bone Broth are both high in hydrophilic colloids that attract digestive juices and aid digestion. Gelatin also improves the integrity of collagen; it’s no secret collagen is apparent in the approved appearance of the skin, but it also contributes to decreasing inflammation of the digestive tract.

Meat Stock is derived from lots of meat, either a piece or pieces with a joint, but overall few bones, cooked for a relatively short time. On the contrary, Bone Broth is many bones with little meat cooked for an extended period. To provide further clarification, Chef Monica Corrado, in her book “The Complete Cooking Techniques for the GAPS Diet”, recommends Meat Stock be approximately 20 percent boney bones to 80 percent meaty bones. Additionally, she suggests cooking Meat Stock at low heat for 1.5-3 hours for chicken and other poultry and 3 – 6 hours for beef and lamb. Meat Stock is a meal in and of itself.

Dehydrated and concentrated Bone Broth options have flooded our supermarket shelves. They offer convenient options for those not wishing to make their own. Whilst these aren’t my first choice, nor do they align with a GAPS nutritional protocol, they provide a reasonable option for someone travelling. I implore you to look for quality options with natural organic ingredients free from preservatives and additives. If you consciously attempt to heal your gut, avoid these initially and stick to your home-cooked Meat Stocks. 

Meat Stocks provide a lovely warm feeling of comfort in a cup, a hug for the soul. I choose to include Meat Stock in my family’s diets by using it in; soups and stews, any slow-cooked dish, scrambled eggs, porridge, vegetables and, of course, by heating and enjoying it as a beverage on its own.

Including a cup of Meat Stock between meals helps reduce snacking between meals, and I can often reduce my meal portion size. Adding Meat Stocks with well-balanced meals means I always feel satiated while obtaining its many health benefits.

Another advantage of sipping on meat stocks is reducing my caffeine consumption; I easily swap out my 2nd or 3rd cup of coffee for a satisfying cup of Meat Stock. 

If you haven’t already, give making Meat Stock a go, it’s a wonderfully beneficial source of nutrients that lends itself to many recipes for the whole family to enjoy.

Check out my recipe link for more tips and tricks on my Meat Stock. 

Reference; 

Chef Monica Corrado, in her book “The Complete Cooking Techniques for the GAPS Diet” 2019.

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