Bone Broth: Not a Complete Protein?

ADDRESSING THE RUMORS

We’ve heard – and seen – the comments:

Is it true bone broth isn’t a complete protein?

Someone told me bone broth doesn’t have all of the amino acids my body needs.

I’ve read that plant protein is better than animal-based protein.

It’s not surprising that we come across these statements from time to time. With a wealth of information on the web about the different types of protein – and even more opinions about which one to choose – it can be difficult for people to separate the facts from the fluff.

We’re (obviously) huge advocates of slow-simmered bone broth (the kind made only with high quality ingredients, of course), but we also have a vested interest in overall general wellness.

So, in the spirit of getting REAL, we’re spilling the truth about protein – and revealing where bone broth falls on the spectrum.

In this post, we break down the exact nutrients in bone broth vs. other sources of protein, while also explaining why the comments above happen in the first place.

Hopefully this will give you a little more insight while shedding some light – and truth – on the myths about what’s in your mug.

Why is Bone Broth a GREAT Source of Protein?

To see why some would say bone broth isn’t a complete source of protein, it’s helpful to first understand which crucial vitamins, nutrients, and minerals are contained within each cup.

You might already be familiar with the fact that the best source of collagen is found in bones (hello, healthy hair, strong nails, and glowing skin!) You’re probably also aware that slow-simmered bone broths yield quite a bit of gelatin (which can be extremely beneficial for digestive issues and gut health).

And don’t even get us started on the countless other benefits of bone broth…plus the fact that it comes in a bioavailable form – meaning the body can make use of it easily and right away.

But let’s explore the other bone broth nutrients a little more in depth, shall we?

AMINO ACIDS

Also known as “the building blocks of life”, amino acids are the organic compounds that combine to form proteins and can assist in protecting the gut barrier, stabilizing digestive processes (for better absorption of vital nutrients) and can help the body break down food.

Amino acids in bone broth also play a key role in immune response and instructing immune cell function – and some even have antioxidant properties.

A few of the most important amino acids found in bone broth are:

Glycine – supports the Central Nervous System and can help quality of sleep.
Glutamine – makes other amino acids + glucose and can help support gut & immune function.
Arginine – helps make proteins & creates nitric oxide within the body for blood circulation.
Proline – another protein-building block with a unique structure unlike other amino acids.

ANTI-INFLAMMATORIES:

Inflammation can lead to all sorts of other issues…which is why we stress the importance of keeping inflammatory responses at bay with the help of bone broth.

Two key amino acids from the list above – glycine and arginine – are exceptionally crucial for this role. Working together, they can help curb chronic inflammation and therefore help reduce the negative effects.

ELECTROLYTES:

You’ve probably heard that electrolytes can combat dehydration, but they also serve so many other important functions.

When the body is low on electrolytes, all sorts of functions can be affected, such as: blood flow & clotting, muscle contractions, acid balance, and fluid regulation. Electrolytes can help regulate chemical reactions and create stability between fluids inside and outside of cells.

Luckily for everyone, bone broth contains nutrients and minerals that support electrolyte balance.

OTHER VITAMINS & MINERALS:

Collagen, protein, and amino acid benefits of bone broth are often the ones most talked about, but there are a ton of other vitamins and minerals in bone broth, including:

Vitamins A, B2, B12, and E
Omega-3s
Omega-6s
Calcium
Iron
Selenium
Zinc
Magnesium
Phosphorous
Potassium

…to name a few.

So, Which Foods Are “Complete Proteins”?

Amino acids – as mentioned above – are extremely important when it comes to overall health.

And foods that contain all nine essential amino acids are called complete proteins. These foods include things like beef, poultry, fish, eggs, dairy, soy, quinoa and buckwheat. Other complete sources of protein can be found in eggs, whey (dairy), and some plant sources (like soy).

Outside of all the nutrients listed above, bone broth IS an amazing source of crucial amino acids. However, it’s true that it cannot be added to the list of “complete proteins”, because it does not always contain all 9 essential amino acids.

But that’s not saying you should put down your liquid gold anytime soon!

WHERE DOES THAT LEAVE BONE BROTH?

“Should I still drink bone broth daily as a source of protein?”

Absolutely! Both broth is not intended to be the sole food source we consume.

(Unless you are Intermittent Fasting, of course. In this case, bone broth can be used solely – or in conjunction with other liquids – to keep energy levels up and hunger pangs at bay.)

But, generally speaking, bone broth is meant to be added to a diet rich in other healthy, whole foods. And yes, this means plant protein too!

Look at it this way:

We don’t usually rely on ONE food or beverage to give us calcium, right?

While milk is a clear frontrunner as a source for the mineral, there are plenty of other foods that can help us incorporate more of it into our lives: vegetables, dried beans, boned fish, etc. (Not to mention the fact that some folks are sensitive to dairy and can’t have as much as others!)

The same goes for protein and bone broth.

There isn’t a single food on the planet that gives us exactly EVERYTHING our body needs ALL of the time. What’s more important is our approach to eating as a whole, ensuring that we’re getting the best possible nutrients from lots of different sources to give our bodies the best possible benefits.