Bone broth is made by simmering animal bones and connective tissues, often with vegetables and herbs, for an extended period. This process extracts amino acids, minerals, and collagen. Whether this popular beverage raises blood sugar is important for many health-conscious people. It is generally considered a low-glycemic food that does not cause a blood sugar spike, but the ultimate effect depends on its nutritional profile and how the body metabolizes its components.
Key Nutritional Components
A standard cup of prepared bone broth typically contains a very low carbohydrate count, often ranging from zero to three grams, meaning it has a negligible effect on immediate blood glucose levels. Its macronutrient composition is dominated by protein, supplying approximately 8 to 10 grams per cup, depending on the recipe and preparation time. This protein comes primarily from the breakdown of collagen into various amino acids, which are readily absorbed.
The most abundant amino acids include glycine and proline, which play a role in metabolic health. Glycine, in particular, may increase insulin secretion and help improve glucose tolerance. Bone broth contains trace minerals like calcium, magnesium, and potassium, which are involved in proper insulin function. The fat content is usually minimal, often less than one gram per serving, unless fat is deliberately left in the broth.
How Protein Affects Blood Glucose Levels
While carbohydrates are the primary macronutrient responsible for immediate blood sugar elevation, the protein in bone broth can still influence glucose levels through gluconeogenesis. Gluconeogenesis is the metabolic pathway where the liver creates new glucose from non-carbohydrate sources, such as amino acids. This process can occur when the body senses a need for glucose and is particularly relevant when bone broth is consumed alone.
Converting protein into glucose is significantly slower and less efficient than digesting carbohydrates. For most healthy individuals, this slow release of glucose is easily managed by the body’s insulin response, resulting in a minimal blood sugar increase. However, for individuals with impaired glucose tolerance (such as those with Type 1 or Type 2 diabetes), a high protein load can contribute to elevated blood glucose. This results in a small, prolonged rise rather than the sharp peak associated with simple sugars.
Variables That Change the Outcome
Preparation and composition are the most significant factors determining the broth’s impact on blood sugar. Pure, homemade bone broth, strained to remove solids, will have the lowest glycemic effect due to its near-zero carbohydrate content. Commercial or pre-packaged broths, however, introduce variables that can alter this outcome. Some store-bought varieties may contain added sugars, flavor enhancers, or yeast extracts, which increase the carbohydrate count and can cause a noticeable glucose spike.
High-glycemic vegetables like carrots, if not fully strained out, can contribute a small amount of carbohydrate. The timing of consumption also matters; drinking bone broth alongside a high-carbohydrate meal may slow down the absorption of glucose. Conversely, consuming it alone on an empty stomach may make the effects of gluconeogenesis more apparent in sensitive individuals. Individual metabolic response, including insulin resistance, remains the final determinant of how much any food will affect blood sugar.