Is bone broth warming or cooling? The traditional and modern perspective

For millennia, bone broth has been a nutritional powerhouse in traditional diets around the world, revered for its nourishing and healing properties. However, depending on the ingredients and preparation, it can be seen as either warming or cooling, a complex answer rooted in ancient health philosophies.

Quick Summary

Whether bone broth has warming or cooling properties depends on the animal bones used, with beef considered warming and chicken often viewed as cooling, according to TCM and Ayurveda.

Key Points

• TCM Perspective: In Traditional Chinese Medicine, chicken bone broth is considered cooling (Yin), while beef bone broth is viewed as warming (Yang).

• Ayurvedic Balancing: Ayurveda sees bone broth as generally balancing, but its warming or cooling effect can be customized by adding specific spices and herbs to balance different doshas.

• Glycine's Cooling Effect: Modern science shows that the amino acid glycine in bone broth can help lower core body temperature, promoting better sleep and relaxation.

• Physical Temperature: The immediate experience of drinking a hot mug of bone broth is warming and soothing, especially during a cold or illness.

• Customization is Key: You can intentionally make a broth more warming with spices like ginger or cooling with herbs like cilantro, depending on your body's needs.

• Holistic Benefits: Beyond temperature, bone broth supports overall well-being by aiding digestion, supporting joint health, and boosting the immune system.

The Traditional Chinese Medicine (TCM) View: Yin and Yang

In Traditional Chinese Medicine, the concept of Yin (cooling) and Yang (warming) is central to balancing the body's energy, or Qi. Foods are categorized based on their inherent energetic properties, not just their physical temperature. From this perspective, bone broth's energetic impact is tied directly to its primary ingredient: the bones.

Chicken Bone Broth: The Cooling Elixir

In TCM, chicken is classified as a Yin or cooling ingredient. Chicken bone broth is thus believed to be cooling and nourishing, making it ideal for individuals with excess heat in their bodies. This might manifest as inflammation, fever, or digestive heat. Chicken broth is often recommended to support recovery from illness, nourish Yin, and fortify the digestive system.

Beef Bone Broth: The Warming Tonic

Conversely, beef is considered a Yang or warming ingredient. Therefore, beef bone broth is regarded as warming and strengthening. It is often prescribed for people with signs of 'coldness' or 'deficiency,' such as cold hands and feet, low energy, or a weak constitution. Its warming properties are thought to invigorate Yang energy, boost Qi circulation, and support vitality.

The Ayurvedic Perspective: Balancing the Doshas

Ayurveda, the ancient Indian system of medicine, also views food through the lens of its effects on the body's constitution, or doshas. Bone broth is generally considered balancing for the Vata dosha, which is associated with coldness and dryness. However, its specific impact can be modified based on the ingredients added.

• For balancing Vata (cold, dry), warming spices like ginger, cinnamon, and pepper can be added.
• For Pitta (hot, fiery), cooling herbs like cilantro or mint, or cooling root vegetables like sweet potato, can make it more suitable.
• For Kapha (heavy, sluggish), pungent, heating spices like cayenne can enhance digestion and reduce heaviness.

Modern Science and the Effects on the Body

From a Western scientific standpoint, the concept of warming and cooling foods is less about intrinsic energy and more about physiological effects. The temperature of the broth itself, when consumed warm, provides immediate, soothing comfort, particularly during a cold or illness. The warmth can help increase blood flow and ease a sore throat. However, there is also a deeper, more subtle scientific effect.

Research indicates that the amino acid glycine, abundant in bone broth, may help to lower core body temperature, which is a key part of promoting better sleep. This suggests that while sipping a hot broth feels immediately warming, the glycine could have a subsequent cooling effect as part of its sleep-inducing mechanism.

Warming vs. Cooling Broth: A Quick Comparison

Feature	Warming Broth (e.g., Beef)	Cooling Broth (e.g., Chicken)
TCM Energetics	Yang (Warming)	Yin (Cooling)
Ayurveda	Can be made more warming with spices (e.g., ginger, pepper)	Can be made more cooling with herbs (e.g., cilantro, mint)
Body Type Suitability	For those with 'cold' signs (cold hands/feet, low energy)	For those with 'heat' signs (inflammation, fever)
Flavor Profile	Richer, more robust	Lighter, milder
Nutrients	Often richer in minerals, can contain high amino acid levels	High in collagen for joint and skin health

Customize Your Broth for Optimal Balance

To achieve the desired warming or cooling effect, consider these additions based on your needs:

For a Warming Broth:

• Add warming spices like ginger, cinnamon, black pepper, and turmeric.
• Include root vegetables like carrots and onions, which are neutral but warming when cooked.
• Use beef or lamb bones as a base.

For a Cooling Broth:

• Add cooling vegetables like celery, leafy greens, or cucumber.
• Use fresh herbs like cilantro and parsley, which have cooling properties.
• Use chicken bones or fish bones as a base.

Beyond Temperature: Holistic Benefits of Bone Broth

Regardless of its energetic properties, bone broth offers a multitude of benefits for overall well-being. It is easily digestible and packed with nutrients that can support the immune system and gut health. The gelatin content is particularly beneficial for sealing the intestinal lining, which helps protect against 'leaky gut' syndrome. Bone broth is also a rich source of amino acids like glycine and proline, which support joint health, skin elasticity, and nervous system function. Glycine's role in promoting deeper, more restorative sleep adds another dimension to its overall health benefits. These holistic benefits demonstrate why bone broth has been a revered healing food for so long, transcending simple temperature classifications.

Conclusion: Listen to Your Body

Ultimately, whether bone broth is warming or cooling is a matter of perspective, depending on whether you adhere to traditional medicinal systems like TCM and Ayurveda or a modern nutritional viewpoint. While the type of bone (beef vs. chicken) and added spices certainly influence its energetic properties, the most important factor is listening to your own body's needs. For those feeling cold and sluggish, a warming beef broth with ginger may be ideal. For those with excess heat or inflammation, a cooling chicken broth with cilantro might be more appropriate. In any case, a warm mug of bone broth offers powerful, easily absorbable nutrients that benefit digestion, joints, and overall vitality, making it a valuable addition to your diet year-round.

How the Amino Acid Glycine Impacts Body Temperature and Sleep

Glycine, a key amino acid found in abundance in bone broth, is known to influence the body’s core temperature as part of its mechanism for inducing sleep. Studies have shown that consuming glycine before bed can improve sleep quality in individuals with insomnia. This is because it helps lower body temperature, which is a natural signal for the body to prepare for rest. While a hot cup of broth is instantly warming, the deeper, physiological effect of its glycine content suggests a longer-term cooling action that aids relaxation and sleep.

Citations

• Family Wellness Centre. "Chicken and Beef Bone Broth: A TCM Perspective." Family Wellness Centre. May 15, 2024. https://familywellnesscentre.com.au/2024/05/15/chicken-and-beef-bone-broth-tcm/
• Svastha Ayurveda. "Healing Ayurvedic Bone Broth." Svastha Ayurveda. May 04, 2015. https://svasthaayurveda.com/a-healing-ayurvedic-bone-broth-recipe/
• BBC Good Food. "Top 5 health benefits of bone broth." BBC Good Food. July 17, 2024. https://www.bbcgoodfood.com/health/nutrition/health-benefits-of-bone-broth
• FOND Regenerative. "The Benefits of Bone Broth for Gut Health." FOND Bone Broth Tonics. February 04, 2021. https://fondregenerative.com/blogs/journal/bone-broth-gut-health

Frequently Asked Questions

Can you drink bone broth cold?

Yes, you can drink bone broth cold, and it retains all of its nutritional properties. A chilled broth can be particularly refreshing in warmer weather, and some people even add it to smoothies for a nutrient boost.

Does drinking bone broth on an empty stomach matter?

Drinking bone broth on an empty stomach is considered beneficial by some, as it can gently stimulate the digestive system and allow for easier absorption of nutrients first thing in the morning. It has a soothing effect on the gut lining.

Is bone broth anti-inflammatory?

Bone broth contains amino acids like glycine and arginine, which have known anti-inflammatory properties that can help reduce inflammation. Some studies, primarily in animals, have supported its potential to protect against intestinal damage caused by inflammation.

How do you make bone broth more warming?

To make bone broth more warming, use beef or lamb bones and simmer with warming spices such as fresh ginger, black pepper, cinnamon, and turmeric. Consuming it hot or adding root vegetables also enhances its warming effect.

How do you make bone broth more cooling?

For a cooling effect, use chicken or fish bones as a base and incorporate cooling ingredients. Add fresh herbs like cilantro or parsley, or vegetables like celery and leafy greens. Drinking it slightly chilled is also an option.

What is the key difference between chicken and beef broth in TCM?

In TCM, the key difference is the energetic property of the animal. Chicken is classified as Yin (cooling), while beef is considered Yang (warming). This determines which broth is recommended to balance a person's constitution.

Can bone broth help with sleep?

Yes, bone broth can help with sleep due to its high content of the amino acid glycine. Glycine acts as an inhibitory neurotransmitter and has been shown to lower core body temperature, which helps induce deeper, more restful sleep.