Beef broth is a flavorful and versatile ingredient used in recipes around the world. Its rich, meaty taste makes it a perfect base for soups, stews, gravies, and more But with health concerns over cholesterol and heart disease, some may wonder – is beef broth actually high in cholesterol?
The short answer is no. Beef broth contains only small traces of cholesterol and can be part of a heart-healthy diet when consumed in moderation. This article will take a closer look at beef broth’s nutritional profile and cholesterol content. We’ll also provide tips for choosing quality store-bought broth or making your own.
Understanding Cholesterol and Heart Health
First, let’s briefly review cholesterol and why it matters for heart health.
Cholesterol is a waxy substance found in animal-based foods like meat, dairy, and eggs. Your body needs some cholesterol to build cells and make vitamins and hormones, but too much can build up in your blood vessels.
High cholesterol levels, especially “bad” LDL cholesterol, can cause plaques to form in your arteries. This plaque buildup, known as atherosclerosis, raises your risk for heart attack and stroke.
For optimal heart health, experts recommend keeping total cholesterol under 200 mg/dL. Dietary cholesterol should stay under 300 mg per day for most healthy adults. Of course, individuals with heart disease or high cholesterol should work with a doctor to determine appropriate limits.
The Cholesterol Content of Beef Broth
Now back to the original question – how much cholesterol is actually in beef broth?
Beef broth nutrition can vary based on the specific recipe, but on average a one-cup serving contains:
- 3 mg cholesterol
- 39 calories
- 9 g protein
- 1 g fat
As you can see, beef broth is very low in cholesterol, with just 3 mg per serving. This is approximately 1% of the recommended daily cholesterol limit of 300 mg.
In comparison, a 3-ounce serving of beef contains about 70 to 90 mg of cholesterol. So broth made from beef bones contains far less cholesterol than beef itself.
What Gives Beef Broth Cholesterol?
While beef broth is low in cholesterol, it does contain small amounts. Where does this cholesterol come from?
There are two potential sources:
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Residual marrow left on the bones after meat removal. Marrow contains cholesterol naturally present in beef fat.
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Small bits of meat or fat that separate from the bones during cooking. Imperfect filtration or skimming can allow these to remain in the finished broth.
However, the long simmering process also helps leach out and dissipate most of the cholesterol from the initial ingredients. This leaves only miniscule amounts in the final broth.
Tips for Keeping Beef Broth Cholesterol Low
Here are some tips for choosing or making beef broth with lower cholesterol:
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Look for “low-sodium” or “low-fat” options when buying pre-made broth. These often have less cholesterol too.
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When making broth, roast bones prior to simmering. This helps render out excess marrow and fat.
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Simmer the broth longer, ideally 12-24 hours. Extended cooking further reduces cholesterol.
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Let broth cool completely then refrigerate overnight. The fat will rise to the top and solidify for easier removal.
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Skim broth thoroughly with a spoon to remove every last bit of surface fat and particulates.
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Avoid using fatty beef cuts like ribs or shanks. Stick to leaner bones like knuckles and joints.
Health Benefits of Beef Broth Beyond Cholesterol
While beef broth is low in cholesterol, it provides other important nutrients:
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Protein: With about 9 grams per cup, broth delivers satisfying protein to support muscle growth and keep you feeling full.
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Collagen: The collagen that leaches from bones and tissue may help improve skin elasticity and joint health.
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Electrolytes: Broth contains small amounts of minerals like calcium, magnesium, and phosphorous that support nerve signaling.
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Hydration: The water content in broth can help meet daily fluid needs for body processes like digestion and circulation.
Beef broth also contains amino acids like glycine that may improve sleep quality. When incorporated into an overall healthy lifestyle, it can be part of a diet to support heart health and wellbeing.
Healthy Ways to Enjoy Low-Cholesterol Beef Broth
Here are some nutritious recipes and ideas for savoring beef broth with less guilt:
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Vegetable soup base – use in place of water for extra flavor
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Healthy risotto – cook rice in broth instead of oil for creaminess
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Braising pot roast or chuck roast – broth keeps it all moist
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Cooking beans or lentils – gives a meaty depth without the cholesterol
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Poaching fish like cod or salmon – keeps it tender and adds savory taste
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Reducing into an accompanying sauce for poultry or pork
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Light lunch with broth sipped alongside a salad or whole grains
When consumed in moderation as part of an overall healthy lifestyle, beef broth can be incorporated into a cholesterol-conscious diet. With only about 3 mg of cholesterol per serving, beef broth is low compared to other animal proteins. Extended simmering helps remove excess fat and cholesterol from the bones. Watching sodium content, choosing healthy preparation methods, and pairing broth with vegetables and lean proteins are great ways to gain nutritional benefits from beef broth while avoiding excess cholesterol.
How to Make Bone Broth
This bone broth recipe is simple:
- Fill a large pot with 1 gallon of water.
- Add 2-4 pounds of animal bones and, optionally, connective tissue.
- Bring to a boil.
- Reduce heat to a simmer. Cook for 12-24 hours.
- Add salt and pepper to taste.
The longer you simmer broth, the more flavor it will take on from the bones and tissue.
Add flavor to your bone broth with ingredients like onion, celery, carrot, parsley, thyme, and garlic. Add these before you boil the broth.
You can also prepare bone broth in a pressure cooker or slow cooker.
Beef, chicken, and pork bone broths are the most common types. But you can create bone broth from virtually any animals bones and connective tissue. Some examples include turkey, veal, lamb, bison, buffalo, deer, and fish. You can also use a mix of bones from different animals.
Use your bone broth as a base for soups, sauces, and gravy or drink it on its own.
Here are a few other ways to use bone broth:
- Boiling pasta in bone broth instead of water will make it taste better.
- Add to casseroles for more flavor and moistness.
- Use as a flavorful base for nutritious vegetable soup.
- Sip hot bone broth to soothe a sore throat.
- Drink bone broth between meals as a low-calorie snack.
Bone broth combines the richness of a stock with the drinkability of a broth. Adding it to your diet can be good for you because it has nutrients like collagen, electrolytes, and different amino acids. Consuming bone broth can help reduce inflammation and build muscle when combined with daily exercise.
Several popular claims about the benefits of bone broth may be overstated. As of now, there is no scientific proof that bone broth can ease joint pain, tighten skin, boost digestion, or make bones stronger.
What Is Bone Broth?
Bone broth is liquid made from boiling animal bones and connective tissue. Chefs use stock as a base for soups, sauces, and gravies. Some people drink it on its own.
People have been making bone broth since the beginning of humankind. Anthropologists think people drank liquid infused with bones and other animal parts as early as prehistoric times.
People all over the planet make bone broth from the animals that live nearby. The popular Japanese ramen dish tonkatsuâ”pork bone broth” in Englishâis one example.
Drinking bone broth may help reduce inflammation. (Photo credit: iStock/Getty s)
Is Bone Broth Good For You? – Dr.Berg’s Opinion
FAQ
Does beef bone broth raise cholesterol?
Is beef soup good for cholesterol?
Is beef broth good or bad for you?
Which is healthier chicken or beef broth?
Is beef broth high in protein?
Most of the calories in beef broth are from dietary protein. Although beef is rich in dietary protein, however, beef broth is not a high-protein food. According to the USDA National Nutrient Database, 1 cup of ready-to-serve beef broth provides almost 3 grams of protein.
Is bone broth high in cholesterol?
No, in fact it has very little total vitamins, with an average of 5g of fat for every 250ml of bone broth, so the amount of cholesterol is even less than 5g.
Is beef broth good for You?
Commonly used in soups and cooking, beef broth provides you with some beneficial nutrients, is low in calories and can make certain cuisine more palatable. Because beef broth is high in sodium, however, use it in moderation to help reduce your risks for high blood pressure and heart disease.
Is beef broth high in sodium?
Because beef broth is high in sodium, however, use it in moderation to help reduce your risks for high blood pressure and heart disease. Ready-to-serve beef broth only contains 17 calories per cup, according to the U.S. Department of Agriculture National Nutrient Database. In comparison, 1 cup of cream of onion soup contains about 186 calories.