Is it healthy to drink soup broth? A deep dive into nutritional benefits and risks

According to research published by the National Institutes of Health, bone broth can contain beneficial amino acids and minerals that aid in repairing the gut barrier. But is it healthy to drink soup broth regularly, and what are the key differences between various types? This guide explores the facts and separates the hype from the health.

Quick Summary

This article examines the health aspects of drinking soup broth, covering hydration, nutrient content, and potential risks like high sodium. It compares bone broth, vegetable broth, and commercial options, offering insights into making homemade versions for better control over ingredients and sodium.

Key Points

• Hydration: Broth, especially bone broth, helps the body stay hydrated by providing essential electrolytes like sodium and potassium.

• Nutrient Source: Bone broth is rich in amino acids, minerals, and protein due to the long simmering of bones, though nutrient content varies.

• Gut Support: The gelatin in bone broth may help repair the intestinal lining and support digestive health.

• Weight Management: Low-calorie, protein-rich broths can increase satiety and help reduce overall calorie intake.

• High Sodium Warning: Store-bought broths often contain excessive sodium, a risk factor for high blood pressure and other health issues.

• Homemade is Best: Making broth at home gives you control over sodium and ensures a higher nutritional quality without unnecessary additives.

The Health Benefits of Drinking Soup Broth

Soup broth, particularly varieties like bone broth, offers a surprisingly rich profile of nutrients and potential health benefits. While anecdotal claims should be viewed with a critical eye, several components are backed by scientific findings.

Hydration and Electrolyte Support

One of the most immediate benefits of consuming broth is hydration. Broth is predominantly water, and because it contains electrolytes like sodium, potassium, and magnesium, it helps the body replenish fluids more effectively than plain water, especially after exercise or during illness. This makes it an excellent option for staying hydrated, particularly when you are feeling unwell and have trouble keeping fluids down. The warmth can also be comforting and soothing for a sore throat.

Nutrient Density and Protein Content

Bone broth, in particular, is nutrient-dense due to the long simmering process which extracts minerals from the bones and connective tissues. A single cup can offer a decent amount of protein, primarily in the form of amino acids like glycine and proline. While there is some debate about whether the body can utilize collagen from broth to build its own, the amino acids are certainly beneficial for muscle repair and overall bodily functions. Other broths, like vegetable broth, provide vitamins, minerals, and plant compounds, making them a great low-calorie, low-fat source of nutrition.

Gut Health and Digestive Comfort

Drinking a warm cup of broth can be soothing for the stomach and may aid digestion. Bone broth contains gelatin, which binds with water in the digestive tract, helping to support a healthy intestinal barrier. Some studies on animals suggest that the amino acids and gelatin may help protect against intestinal damage. For individuals with digestive issues like leaky gut syndrome, bone broth is often recommended to help heal the gut lining.

Weight Management and Satiety

Because broth is high in water and can be a good source of protein (especially bone broth), it can contribute to feelings of fullness and help manage appetite. Some studies show that people who eat soup regularly have lower body weight and waist circumference. The feeling of satiety comes from a combination of the warm liquid filling the stomach and the protein content. Enjoying a cup of broth before a meal can help reduce overall calorie intake.

Potential Drawbacks and Considerations

While broth has many benefits, there are important factors to consider, particularly regarding packaged and commercially produced versions.

High Sodium Content

One of the most significant drawbacks of store-bought broths is their often excessively high sodium content. A single serving can contain a large percentage of the daily recommended sodium intake. High sodium consumption is a risk factor for high blood pressure and other cardiovascular issues. For individuals with existing heart or kidney conditions, or those sensitive to sodium, it is crucial to choose low-sodium or unsalted varieties or, better yet, make it at home to control the salt level.

Heavy Metal Contamination

There is some concern regarding heavy metals, particularly lead, leaching from animal bones into the broth during the long simmering process. While research is not conclusive, and some experts suggest the amount is minimal, it is a valid concern for frequent consumers. To mitigate this risk, some suggest moderating intake and ensuring a balanced diet with other nutrient sources.

Variation in Nutritional Content

The nutritional profile of broth can vary widely depending on the ingredients and cooking methods. Homemade broths offer the most control over nutrients, while commercial versions may have unpredictable levels of minerals and protein. Some boxed or canned broths may also contain artificial sweeteners, additives, or lower-quality ingredients.

Comparison: Homemade vs. Store-Bought Broths

Feature	Homemade Broth	Store-Bought Broth
Sodium Control	Full control over salt content; can be made salt-free.	Often very high in sodium; must read labels carefully.
Nutrient Density	Can be highly nutrient-dense, especially bone broth, by controlling simmer time and ingredients.	Variable nutritional content; often less dense than homemade versions.
Cost	More economical, especially when using leftover scraps and bones.	Can be more expensive per serving, especially high-quality organic options.
Convenience	Requires preparation and cooking time; can be stored for later use.	Extremely convenient, ready to use instantly.
Additives	Free of additives, preservatives, and potential BPA from cans.	May contain additives, flavor enhancers, and preservatives.

Tips for Making or Choosing a Healthy Broth

If you want to reap the benefits of soup broth without the potential drawbacks, follow these tips:

• Make it at home: Making your own broth gives you full control over ingredients and sodium. For bone broth, simmer bones (preferably from organically-raised, pastured animals) with vegetables and herbs for 12-24 hours.
• Roast vegetables: For a vegetable broth with deeper, richer flavor, try roasting the vegetables before simmering them.
• Read labels carefully: If buying packaged broth, compare nutrition labels. Choose options marked "low sodium" or "unsalted". Avoid products with unnecessary additives or artificial ingredients.
• Enhance flavor naturally: Use a variety of herbs like parsley, thyme, and bay leaves, along with garlic and onions, to add depth of flavor without excess salt.
• Add other ingredients: To make broth more satiating and nutritious, add lean protein (like chicken), fiber-rich vegetables, and whole grains or legumes.

Conclusion

Is it healthy to drink soup broth? Yes, but the healthfulness largely depends on the type of broth and how it is prepared. High-quality homemade broths, especially bone broth, offer significant benefits for hydration, nutrition, and gut health. However, commercial broths often contain high levels of sodium and can lack the nutrient density of their homemade counterparts. By being mindful of ingredients and preparation, you can enjoy soup broth as a beneficial addition to a balanced diet, leveraging its hydrating, comforting, and nourishing properties without the added risks associated with over-processed products.

Making a Healthy Broth: A Simple Recipe

Ingredients

• 1 whole, free-range chicken carcass or 3 lbs beef/pork bones
• 1 large onion, chopped
• 2 large carrots, chopped
• 2 celery stalks, chopped
• 4 cloves garlic, smashed
• 1 tbsp apple cider vinegar
• Fresh herbs (parsley, thyme)
• 1 tsp whole black peppercorns
• Cold water to cover

Instructions

1. Roast bones (optional): For a richer flavor, roast the bones in the oven at 400°F for 30 minutes until browned. Skip this step for a lighter flavor.
2. Combine ingredients: Place bones, onion, carrots, celery, and garlic into a large stockpot or slow cooker. Add the apple cider vinegar and cover with cold water.
3. Simmer: Bring to a boil, then reduce heat and let it simmer for at least 12 hours (up to 24-72 hours for bone broth).
4. Strain and store: Strain the broth through a fine-mesh sieve or cheesecloth. Let it cool before storing in the refrigerator (up to 3 days) or freezer (up to 3 months).

Final Thoughts on Broth Consumption

Ultimately, broth is a versatile and valuable liquid that can contribute positively to your well-being. Whether you choose to make your own or select a store-bought version, being aware of the ingredients is key. For maximum health benefits, prioritize homemade, low-sodium versions and enjoy this nourishing liquid as part of a varied and balanced diet.

Frequently Asked Questions

What is the difference between soup broth and bone broth?

Soup broth is a general term for a savory liquid, while bone broth is a specific type made by simmering animal bones and connective tissue for an extended period. Bone broth is typically richer in protein, collagen, and minerals.

Is canned soup broth healthy?

Canned soup broth is often very high in sodium and may contain preservatives and other additives. While convenient, it is generally less healthy than homemade broth, especially for those watching their salt intake.

How can I reduce the sodium in my broth?

The best way to reduce sodium is by making broth at home, where you control the salt. When buying, look for labels that explicitly say "low sodium" or "unsalted".

Does bone broth help with joint pain?

Bone broth contains collagen, glucosamine, and chondroitin, which are often sold as supplements for joint health. While some studies show promising results in animals, there is not enough scientific evidence to definitively prove that consuming bone broth directly restores joint collagen in humans.

Can I drink broth every day?

Drinking homemade, low-sodium broth every day is generally safe for most people. However, daily consumption of high-sodium store-bought varieties should be moderated to avoid negative health effects.

What is vegetable broth good for?

Vegetable broth is a nutrient-rich, low-calorie, and low-fat alternative to meat-based broths. It's a great way to add flavor to dishes, stay hydrated, and consume beneficial vitamins and plant compounds.

Is there a risk of lead in bone broth?

Some concerns exist about toxic metals like lead leaching from animal bones into the broth, though research findings are mixed. To minimize risk, some experts recommend moderating intake and ensuring a balanced diet.