broths & stocks / ancient superfoods
Meat stocks and broths have been cherished across various cultures for centuries as nutrient-rich superfoods. Traditional practices emphasised cooking and consuming all parts of the animal to pay respect and maximise the intake of essentials nutrients from both the meat and bones.
Modern food culture often prioritises select meat cuts while overlooking the value of bones and organ meats. However, in recent years, there has been a resurgence of interest in bone broths and stocks, sparking important questions: What are the key differences between bone broths and meat stocks, and which is best for harnessing their health benefits?
meat stocks vs bone broth
Meat stocks and bone broths, though often used interchangeably, offer distinct health benefits based on their cooking methods. Meat stock is typically made by simmering meat on bones for a short period—usually between 2 to 4 hours, or even less when using a pressure cooker. It provides a rich source of easily digestible amino acids (particularly glycine and proline), gelatin, and minerals. This makes it particularly beneficial for supporting the gut lining, calming the nervous system, and enhancing the absorption of essential nutrients and minerals.
Bone broth, on the other hand, is simmered for an extended period—typically between 12 to 24 hours—allowing for a more complete extraction of minerals and gelatin from the bones and connective tissues. The longer cooking time also helps break down cartilage, ligaments, and tendons, resulting in a nutrient-dense broth rich in collagen peptides, glucosamine, and chondroitin, enhancing its anti-inflammatory, skin, and joint benefits.
which one is better?
Although both options offer unique health benefits, some individuals with underlying health conditions may respond better to meat stocks rather than bone broths. Due to the extended cooking times of bone broth, the final product contains higher levels of histamines (a chemical produced in the body and also found in aged food), glutamic acid (an amino acid), and purines (precursor to uric acid). While all these are naturally found in the body and play essential roles in various physiological functions, excessive intake may be problematic for individuals with histamine intolerance (HI), gout, or anxiety-related conditions.
One possible mechanism underlying anxiety is an imbalance between GABA and glutamate (neurotransmitters) in the brain. In the case of anxiety, this is due to decreased GABA levels and elevated glutamate activity (our excitatory neurotransmitter). Since glutamic acid is a precursor to glutamate, consuming bone broth may exacerbate anxiety symptoms due to the suppression of GABA, and increase in glutamate levels.
Additionally, for individuals with histamine intolerance, consuming bone broth may trigger or worsen symptoms such as headaches, nasal congestion, a racing heartbeat, anxiety, skin flare-ups, and digestive discomfort, due to the increase in histamines during the cooking process. Prolonged cooking is also believed to substantially increase purine levels, which can be problematic for those with a history of gout.
what does Chinese medicine think?
While both are nutrient-dense, meat stock is generally preferred in Chinese medicine, as it is considered more gentle and nourishing to Qi and Blood. It helps strengthen Spleen Qi, supports digestion, and provides quick nourishment to the body. On the other hand, bone broth is deeply tonifying to the Kidney Jing (essence) and blood, making it ideal for supporting long-term health.
when to consume meat stock
Fertility Preparation: Consuming stocks can support reproductive health by nourishing the body’s Qi and Blood, and provide an abundance of easily digestible nutrients essential to pre-conception care.
Postpartum recovery: Meat stocks are often recommended for postpartum recovery as its easily digestible nutrients support gut health, replenish lost minerals, aid in rebuilding blood and Qi, and promoting recovery after childbirth and lactation.
Illness Recovery: During colds, flus, or any illness, stocks help bolster the immune system and provide easy-to-digest nutrients.
Weak Digestion: For those with weak digestion or symptoms of spleen Qi deficiency, stocks offer a gentle way to support and strengthen the digestive system.
Leaky Gut and Inflammatory Gut Issues: Meat stocks contain an abundance of glycine and proline (amino acids), which are key components of collagen production. Consuming meat stocks regularly can therefore help maintain the integrity and repair the gut lining, and potentially aid in conditions like inflammatory bowel disease.
Histamine Intolerance: Meat stocks can be gradually introduced to support gut health and address the root cause of histamine intolerance. However, for individuals with moderate-to-severe symptoms, it’s important to monitor cooking times and consult a TCM practitioner to prevent worsening of histamine symptoms in the initial stages of treatment.
a simple meat stock recipe
Here’s a straightforward recipe to make a nourishing meat stock which supports gut health:
Ingredients:
- Cut of meat on the bone with joints (e.g., chicken carcass/drumsticks/wings/whole chicken/lamb shanks/ox tail/osso bucco)
- 1 tablespoon of salt
- 1 tablespoon of Apple Cider Vinegar (ACV) – optional
- Filtered Water
- 1 x brown onion coarsely chopped
- 2x cloves of garlic
- Optional: 1-2tsps organic vegetable stock powder
Method:
- Place the meat with bone-in into a large stock pot (meat can be frozen or thawed). Add onion, garlic, salt and vegetable stock powder if using.
- Add filtered water until the meat is just covered. Bring to a boil, then reduce to a low simmer.
- Cook chicken for 1.5-2 hours; and other meats 2-3 hours, or until the meat is cooked through and falls off the bone easily.
- Remove the bones and meat and drain the stock into a tempered glass container. The liquid is a nourishing, healing meat stock ready for consumption.
- Consume 200ml of meat stock per day
Additional considerations: If you have histamine intolerance, it’s best to cook the broth only until the meat on the bones is fully cooked through. Once done, strain the stock immediately, transfer it to a container, and store it in the freezer to minimise histamine build-up. Avoid prolonged simmering, as extended cooking times can increase histamine levels, potentially triggering symptoms.
Closing thoughts
Incorporating meat stocks into your diet can provide significant benefits for gut health. They are a practical and nourishing choice for various health contexts, from postpartum recovery to managing digestive issues, fertility preparation, postpartum care, and supporting overall health. If you would like to know more about TCM diet therapy or want to address a specific health concern, reach out to Dr. Fraser Cobham at Ancient Waters Acupuncture in Nowra and Gerringong for an individualised consultation and treatment.
