Ghee is a type of clarified butter that has been used for centuries in Indian cuisine and Ayurvedic medicine. Ayurveda is a traditional medical system that uses a holistic approach to improve physical and mental health.
Unlike standard butter, which contains small amounts of water, carbohydrates, and protein, ghee is essentially pure fat.
Ghee is rich in flavor and fat, making it ideal for high-heat cooking. It also contains very little lactose, so even people with lactose intolerance can tolerate it.
Ghee is created by heating butter for a long period of time to remove all its moisture. This process removes the milk's solid components, including carbohydrates, proteins, and minerals, giving the final product a form of “clarified” butter.
The result is an almost pure source of fat. Ghee is 99.3% fat while butter is about 80% fat. It's also virtually lactose-free. Lactose is a naturally occurring carbohydrate found in dairy products that commonly causes uncomfortable gastrointestinal (GI) symptoms in people who have difficulty digesting it.
As a result, even people diagnosed with lactose intolerance may respond well to ghee (it's worth noting that standard butter is also naturally low in lactose). Ghee is often allowed in eating plans that ban dairy, including elimination diets and Whole30.
Ghee is essentially pure fat. High-fat foods make you feel full because dietary fat is more calorie-dense than carbohydrates or protein.
Adequate fat is essential for steady energy levels, hormone production, satiety (fullness), and blood sugar (sugar) balance. On the other hand, consuming excessive amounts of saturated fat from foods such as fatty meats, heavy cream, and ghee can cause weight gain over time and increase your risk of chronic disease.
The American Heart Association (AHA) recommends reducing your intake of saturated fat to keep your heart healthy. However, some experts believe that not all saturated fats are created equal.
Because most foods contain combinations of different fatty acids, it can be difficult to study how different types of saturated fat affect heart health. Nonetheless, new research suggests that short- and medium-chain saturated fats may have neutral or even beneficial effects on heart health.
For example, one study of 60 vegetarians who consumed about 2.5 tablespoons (tbsp) of ghee daily for six weeks reported significant reductions in ghee intake. Low-density lipoprotein (LDL) cholesterol levels also increase in people with high cholesterol levels. LDL cholesterol is known as “bad cholesterol” because too much of it circulating in the blood can cause plaque buildup in the arteries, increasing the risk of heart disease.
Most of the dietary fat in ghee is saturated fat, but it also contains other fats, such as:
- Unsaturated fats: For example, omega-6 and omega-3 are anti-inflammatory fats that support heart health.
- Conjugated Linoleic Acid (CLA): Animal studies have shown that CLA may play an important role in immune function, cancer prevention, weight management, and heart health, but human studies have yielded mixed results regarding CLA's health benefits.
- Butyrate: Ghee contains small amounts of short-chain fatty acids (SCFA). Studies have shown that butyrate may help fight inflammation, improve immune function, and strengthen the lining and cells of the intestines.
Ghee is a good source of vitamin A, or retinol. One tablespoon of ghee provides about 13% of your daily value (DV) of vitamin A.
Getting enough vitamin A is essential for maintaining strong immune function and healthy vision. This fat-soluble nutrient is also important for reproductive processes and proper cell growth and development.
Ghee has a higher smoking point than other fats, making it suitable for high-heat cooking. Smoke point is the temperature at which oil begins to decompose.
The smoke point of extra virgin olive oil (EVOO) can be as low as 350 degrees F (177 degrees C), but the smoke point of ghee is closer to 480 degrees F (249 degrees C).
The nutritional value of traditional butter and ghee is similar. One tablespoon of ghee provides:
- calorie: 123
- province: 13.9g
- Saturated Fat: 8.7g
- carbohydrate: 0g
- salt: 0g
- protein: 0g
- Vitamin A: 118 mcg RAE or 13% of DV
Consuming too much fat of any type can lead to weight gain and chronic diseases such as heart disease and non-alcoholic fatty liver disease.
Excessive consumption of saturated fat, the main type of fat in ghee, can increase blood cholesterol levels and increase the risk of stroke.
If you have been diagnosed with heart disease, emphasize foods rich in unsaturated fats in your diet, such as fatty fish, olive oil, nuts, seeds, and avocados.
The taste of ghee is often described as rich and slightly nutty. You can use it like regular butter or cooking oil. Here are some ideas:
- Use it as a source of fat in curries, soups and stews.
- Fried egg in it
- Spread generously on your favorite crusty bread, pita or naan slices.
- Use it for high-heat cooking, such as when making pan-fried foods such as stir-fry or frying.
- Melt it and pour it over the popcorn.
- Create a flavorful infused butter with fresh ground spices.
- Try it in your home baked goods
- Add a drizzle to your cozy bowl of oatmeal.
- Switch to olive oil when grilling vegetables
- Use as a topping for pancakes, waffles, and baked potatoes.
Ghee is not only a great ingredient in cooking, but it is also used for medical or therapeutic purposes.
Ghee is thought to have antibacterial and antiseptic properties that may help treat and heal skin conditions, burns, and wounds. It can be used topically as a massage or bath oil, and as a moisturizer for dry hair, skin, and lips.
Ayurveda also notes ghee's positive effects on brain health, digestion, and immune function.
Ghee is a type of clarified butter that has been used for centuries in Ayurvedic cooking and medicine. Unlike traditional butter, ghee is virtually free of lactose, a natural sugar commonly found in dairy products. It also has very low levels of casein, a dairy protein that some people are allergic to.
Ghee's rich flavor and high smoke point make it versatile in the kitchen. Although ghee contains beneficial fats, it is primarily composed of saturated fats. Eating a diet rich in saturated fat may increase your risk of weight gain, heart disease, and non-alcoholic fatty liver disease over time.
If you've been diagnosed with high cholesterol, emphasize sources of unsaturated fats like nuts, seeds, extra virgin olive oil (EVOO), and avocados, and save ghee for special occasions.