Long confined to childhood memories or periods of illness, broth is now making a notable comeback in our kitchens, as well as on gourmet tables. Warm, comforting, deeply hydrating, it fits perfectly with current trends: eating simpler, more real, more nourishing. But beyond the fashion effect, the broth has real nutritional benefits. Decryption, with the insight of Julie Boët, dietitian nutritionist.
Industrial or homemade broth: two very different worlds
Behind the apparent simplicity of a ready-made cube or brick, there is often a less attractive reality. Even when they claim to be “organic” or “natural”, industrial broths are generally rich in salt, in flavor enhancers, in added flavors, sometimes in hidden sugars… and poor in really interesting nutrients. They mainly provide taste and sodium, but few minerals, few amino acids and almost no compounds beneficial to health.
Conversely, a homemade broth, prepared slowly from fresh, quality ingredients, becomes a truly nutritious preparation. “We are no longer just talking about a scented liquid, but about a functional food, which nourishes, hydrates and supports the body” agrees our expert.
What types of broths and for what needs?
Not all broths are the same, and each has its own specificities.
- Vegetable broth is light, easy to digest and rich in minerals from plants such as potassium or magnesium, as well as antioxidants.
“It is perfect for vegetarians, convalescents or those looking for a simple and hydrating option” ; - Bone broth (or bone broth) is more concentrated. By simmering bones, cartilage and sometimes pieces of meat for a long time, we extract collagen, as well as amino acids such as glycine, proline or glutamine. “There are also minerals (calcium, phosphorus), which are beneficial for joints, skin, tendons and the intestinal mucosa” ;
- Mixed broths (vegetables + poultry, fish or beef carcasses) combine the benefits of both approaches: flavor, minerals and structural compounds.
Digestive, joint benefits and much more
From a digestive point of view, hot broth is often very well tolerated. “It gently stimulates the production of digestive juices, helps rehydrate tissues and can soothe intestinal irritations” supports Julie Boët. Glutamine, especially found in bone broths, is an essential fuel for intestinal cells and can support repair of the intestinal wall.
This is why the broth is often recommended during convalescence, after gastroenteritis or in cases of sensitive digestion.
When it comes to joints and connective tissues, collagen extracted from bones and cartilage provides useful “bricks” for their maintenance. Without replacing medical care,
“it is part of a global approach to nutritional support, particularly among athletes, particularly those practicing high-impact disciplines such as running“.
Broth also has its place during pregnancy and breastfeeding, provided it is well prepared. It provides hydration, minerals and easily assimilated proteins, without burdening digestion. At the start of pregnancy, it can be valuable in case of nausea, because it is often better tolerated than solid meals.
Finally, broth is an excellent source of hydration, especially in winter or for people who drink little water. Its heat and mineral richness make it a naturally rehydrating drink, close to what we find in many culinary traditions around the world.
Why choose homemade broth (and how to make it)
The key to a good broth is the quality of the ingredients. We favor seasonal vegetables, ideally organic or lightly processed. For bone broth, it is better to choose carcasses or bones from animals raised outdoors or, at a minimum, of good quality.
Cooking should be long and gentle:
- 1 to 2 hours for vegetable broth;
- 6 to 24 hours for bone broth, to extract maximum nutrients.
“Adding a little vinegar or lemon juice at the start of cooking helps release minerals from the bones. Salt is preferably dosed at the end of preparation to better control sodium intake“.
The broth lends itself to a multitude of uses. “It can be drunk as is, in a cup, as a hot and salty drink. It also serves as an ideal base for soups, ramen or miso soups, risottos, sauces, cooking cereals or vegetables, or even as a base for simmered dishes”. The more it is regularly integrated into the diet, the more its benefits naturally fit into the balance of meals.
Once ready, the broth will keep for 3 to 5 days in the refrigerator in an airtight container, or several months in the freezer, in individual portions. Something to always have on hand.
How often and for whom?
There is no strict rule. “A bowl of broth a few times a week can already be beneficial, and some people consume it daily, especially during periods of recovery or digestive fragility..
However, some precautions are necessary: people with high blood pressure should watch the amount of salt, those with kidney problems should be careful with highly concentrated bone broths, and people with gout may need to limit broths high in purines. As always, adaptation to individual needs remains essential.