Bone Broth: The Ultimate Carnivore Hot Drink
For anyone following a carnivore diet, bone broth is the undisputed king of hot beverages. It is a slow-simmered liquid made by cooking animal bones, joints, and connective tissue, which infuses the liquid with highly bioavailable nutrients. Unlike vegetable-based teas or coffees, bone broth is 100% animal-based and offers a wealth of benefits that complement the carnivore lifestyle.
Benefits of Bone Broth
- Electrolyte replenishment: Especially during the adaptation phase, the carnivore diet can cause increased water and electrolyte excretion. Bone broth provides essential minerals like sodium, magnesium, and potassium to help maintain balance and prevent the "carnivore flu".
- Collagen and gelatin: The slow cooking process extracts collagen and gelatin from the bones, which supports joint health, skin elasticity, and gut lining integrity. This is a crucial addition to a diet that might otherwise rely solely on muscle meat.
- Digestive support: The amino acids in bone broth, such as glycine, are beneficial for repairing and upholding the gut lining, promoting overall digestive health.
- Versatility: You can sip bone broth on its own, use it as a base for stews, or even create a savory carnivore latte by blending it with other animal fats.
Making Your Own Bone Broth
Making homemade bone broth is the best way to ensure it is free from non-compliant additives. It is a straightforward process:
- Roast: Roast 3–4 pounds of animal bones (beef, chicken, or mixed) at 400°F for 30–40 minutes to deepen the flavor.
- Simmer: Place the roasted bones in a large stockpot, cover with water, and add a generous pinch of salt. Bring to a boil, then reduce to a low simmer.
- Wait: Allow the broth to simmer for at least 12–24 hours to maximize nutrient extraction.
- Strain: Strain out the solids, and store the broth in glass jars. It should gel when cooled if it has a high gelatin content.
Coffee and Tea: The Plant-Based Dilemma
For many carnivore dieters, the most significant debate centers on coffee and tea, which are derived from plants. The carnivore community is split on this issue, with some following a strict nose-to-tail approach that eliminates all plant products, while others are more lenient.
Coffee
- Strict Carnivore: A strict adherent will avoid coffee entirely, as it comes from a plant and contains compounds like caffeine and polyphenols. Some believe these are "anti-nutrients" or inflammatory substances that should be eliminated to achieve the full benefits of the diet.
- Lenient Carnivore: Many carnivores include black coffee in their routine, citing that the benefits outweigh any potential negative effects for them personally. A popular option is "Bulletproof-style" coffee, where grass-fed butter, ghee, or heavy cream is blended into black coffee to add healthy fats.
Tea
- Herbal Teas: The majority of herbal teas are made from plant matter and should be avoided on a strict carnivore diet. Even though they are calorie-free, the presence of plant compounds goes against the core principle of animal-only consumption.
- Black and Green Tea: Some lenient carnivores may occasionally drink unsweetened black or green tea. The rationale is similar to coffee—that these can be tolerated without negative effects. However, a strict interpretation would exclude these as well.
Dairy-Based and Other Animal-Sourced Hot Drinks
For those who include dairy in their carnivore diet, some other hot beverage options become available. Small amounts of low-lactose dairy, like heavy cream, are sometimes included.
Bulletproof-Style Coffee with Cream
As mentioned, adding a splash of heavy whipping cream to coffee is a common practice for less-strict carnivores. The fat provides energy and can create a satisfying, creamy drink. It is important to source high-quality, pure heavy cream without any added ingredients or thickeners.
The "Carnivore Latte"
For a truly animal-based and nutritious coffee-like experience, some people create a "Carnivore Latte". This involves blending together warm bone broth, grass-fed egg yolks, and butter or tallow. The result is a frothy, savory drink rich in vitamins and fat.
Comparison of Carnivore Hot Drinks
| Feature | Bone Broth | Black Coffee (Lenient) | Carnivore Latte | Butter Coffee (Lenient) |
|---|---|---|---|---|
| Source | Animal | Plant | Animal | Plant & Animal |
| Compliance | 100% Carnivore | Varies (lenient) | 100% Carnivore | Varies (lenient) |
| Nutritional Profile | Collagen, electrolytes, amino acids | Antioxidants (some), caffeine | Vitamins, fats, collagen, protein | Healthy fats, caffeine |
| Digestion | Soothing, gut-healing | May be irritating for some | Highly digestible, nutrient-dense | May cause irritation for some |
| Flavor | Savory, rich | Bitter, earthy | Savory, creamy | Creamy, rich |
Conclusion
Choosing hot drinks on a carnivore diet depends on your personal philosophy and strictness level. The safest and most nutritionally sound choice is undoubtedly bone broth, which is a foundational element of a nose-to-tail approach. It offers a warm, soothing, and compliant way to replenish electrolytes and support overall health without any plant-based ingredients. For those who follow a more lenient carnivore plan, beverages like black coffee or tea, especially when combined with healthy animal fats, may be acceptable. However, they are not strictly compliant and should be consumed with awareness of your body's individual reaction. The rise of creative, fully animal-based recipes like the Carnivore Latte offers a compelling solution for those who want a varied hot beverage routine without any plant-based compromises. As with all things related to diet, listen to your body and adjust your beverage choices based on your health goals and how you feel.
Visit Dr. Kiltz's blog to learn more about the benefits of bone broth in a carnivore diet.
