Ghee: Benefits, Nutrition, and How to Use
Dr. Eric Berg
10/14/2024
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For centuries, ghee has been a cornerstone of traditional Indian cuisine and Ayurvedic medicine. This golden, clarified butter is not only a rich and flavorful cooking fat but also a nutrient-dense food that can enhance your health and well-being.
Discover three impressive ghee benefits and learn how to incorporate this versatile fat into your wellness routine.
What is ghee?
Ghee is a type of clarified butter that’s made by simmering butter to remove water content and milk solids, such as casein and lactose. The end result is a golden, slightly nutty-flavored fat with a richer texture and longer shelf life than regular butter.
Ghee has been prominent in Ayurvedic medicine for centuries, celebrated for its ability to support digestive, cognitive, and respiratory functions, as well as its detoxifying and rejuvenating properties.
In recent years, modern science has begun to verify ghee’s many potential health benefits.
Research published in the Journal of Ayurveda and Integrative Medicine highlights how ghee’s unique chemical composition of long- and short-chain fatty acids aligns with its traditional applications, reinforcing its potential to promote overall wellness.
Watch the video below to learn more about the health benefits of ghee.
Health Benefits of Ghee
Ghee nutrition
Ghee offers an impressive nutritional profile. It’s packed with beneficial dietary fats, including the short-chain fatty acid butyric acid, which plays an essential role in energy production, cellular repair, and digestion.
“Grass-fed ghee has the highest concentration of butyrate compared to any other food, including butter,” explains Dr. Berg. “Butyrate is vital for colon health, may decrease inflammation, and can help maintain gut lining integrity.”
It also includes omega-3 fatty acids, oleic acid, conjugated linoleic acid (CLA), and medium-chain triglycerides (MCTs), which can support mental clarity, promote metabolic functions, and enhance immune defenses.
According to data released by the U.S. Department of Agriculture (USDA), one tablespoon of organic ghee contains:
120 calories
14 g total fat
9 g saturated fat
3.5 g monounsaturated fat
1.5 g polyunsaturated fat
0 g trans fat
0 g protein
0 g carbohydrates
Additionally, ghee is a rich source of fat-soluble nutrients such as vitamins A, D, E, and K, which are vital for vision, bone health, and cellular antioxidant capacities.
Is ghee keto-friendly?
Yes, ghee is an excellent addition to a nutritious ketogenic diet such as Healthy Keto®, as its rich fatty acid content can help maintain ketosis and efficient fat burning.
MCTs in ghee are rapidly converted into ketones, an optimal fuel source, especially for the brain, muscle cells, and heart tissues. They also aid in adapting the body to utilizing ketones as an alternative fuel source, which is especially beneficial for those in the early stages of their ketogenic journey.
Additionally, ghee’s high-fat content can enhance satiety, thereby reducing hunger and food cravings. This not only helps maintain ketosis but also helps extend intermittent fasting periods, which is a common practice among keto dieters.
This explains why ghee is a staple on the keto-friendly food list and can be found in many low-carb recipes.
3 ghee benefits
Ghee offers a wide range of health benefits, making it a versatile ingredient you should regularly incorporate into your meal plan.
Here are three impressive ways ghee can support your health.
1. Promotes metabolic health
Healthy fats, such as MCTs and butyrate found in ghee, can help boost the body’s fat-burning capacity and improve insulin sensitivity, which are critical aspects of maintaining metabolic health.
Butyrate has been found to have potent anti-inflammatory properties by modulating pro-inflammatory pathways and blocking the production of inflammatory cytokines.
This has been linked to a reduced risk of inflammation-related insulin resistance, a leading cause of obesity, diabetes, and metabolic syndrome.
A study published in Diabetes found that butyrate helped improve insulin sensitivity, increased fat burning, and enhanced mitochondrial function in mice.
2. Aids weight management
Although it may seem counterintuitive, eating beneficial fats, such as those found in ghee, can help you lose weight.
Ghee contains CLA, which has been associated with fat mass reduction and improved body composition.
A study published in the Journal of The International Society of Sports Nutrition suggests consuming CLA from dietary sources may help reduce body fat accumulation by enhancing fat oxidation and reducing fat storage.
Additionally, fatty acids in ghee have been found to trigger the release of appetite-suppressing hormones, such as cholecystokinin (CCK), which signals fullness to the brain and helps reduce the likelihood of overeating.
3. Supports immune system functions
Ghee is a rich source of fat-soluble vitamins, including vitamins A and E. These nutrients play a critical role in maintaining robust immune defenses.
Vitamin A supports the production of white blood cells, which are crucial for protecting the body from invading pathogens. In addition, vitamin E enhances T-cell function, which helps inhibit and eliminate microbes such as viruses and bacteria.
Moreover, both vitamins act as powerful antioxidants, protecting cells from oxidative damage, which is a contributing factor in the development of various chronic conditions, such as cardiovascular disease, cancer, and neurodegeneration.
Ghee vs. butter
Both grass-fed ghee and butter provide essential nutrients, including fat-soluble vitamins and beneficial fatty acids.
However, they offer distinct advantages in regard to culinary application and dietary needs.
Ghee has a high smoke point of up to 485°F (252°C), which is over 100 degrees higher than butter. This elevated smoke point makes ghee ideal for frying, sautéing, roasting, and other high-heat cooking methods.
On the other hand, butter’s water content is ideal for adding moisture and volume to certain baked goods, enhancing their texture and flavor.
Additionally, butter’s smooth texture may be preferred over ghee for spreads, sauces, and other culinary applications requiring a creamier consistency.
Ghee has a deeper, nutty flavor, similar to browned butter. It’s excellent for enhancing the richness of dishes, including curries and stir-fries. In contrast, butter’s lighter taste is ideal for recipes that call for a subtle flavor, such as pastries and mashed potatoes.
Butter contains lactose and casein, which can cause digestive issues for individuals with allergies and sensitivities. These compounds are removed during ghee production, making it a suitable alternative for individuals with casein or lactose intolerance.
Due to its lack of moisture and high saturated fat content, ghee has a long shelf life and can last up to six months without refrigeration, whereas butter can go rancid in as little as two days if left unrefrigerated.
Research published in the Journal of Clinical and Diagnostic Research suggests that ghee's composition may be more effective for weight management than butter. The study found that subjects fed cow ghee showed a significant weight reduction.
Researchers suggested this may be due to its ability to support fast absorption and digestion of food, stating, “Ghee stimulates the secretion of stomach acids to aid in digestion, while other fats and oils can slow down the body’s digestive process and sit heavy in the stomach.”
How to use ghee
Ghee is a versatile cooking fat and a perfect addition to a balanced keto diet. Due to its higher smoke point, it’s an excellent butter substitute for recipes that require high temperatures, such as frying, sautéing, or searing.
You can also use ghee in baking, as a spread, or to make bulletproof coffee. It’s an excellent way to add healthy dietary fat to keto-friendly foods, such as Savory Mediterranean Keto Fat Bombs, Bacon Avocado Fat Bombs, or Keto Coconut Cream Pie.
Ghee can also help boost your metabolism and prevent weight gain by enhancing fat burning and promoting satiety.
Beyond the kitchen, ghee can also be applied to the skin as a natural moisturizer, helping to hydrate dry areas and soothe irritation.
Key takeaways
Ghee is a rich, nutrient-dense fat made by heating butter to remove water and milk solids, including lactose and casein.
This versatile fat includes a variety of health-promoting fatty acids, such as omega-3 fats, butyric acid, and MCTs, which support metabolic health, help improve insulin sensitivity, and may lower inflammation.
FAQ
1. What are the top ghee benefits?
Ghee can help improve digestion, reduce inflammation, and support immunity. It’s also an excellent source of health-promoting fatty acids, including conjugated linoleic acid (CLA), omega-3 fatty acids, and butyric acid.
Additionally, because milk solids have been removed during ghee-making processes, ghee has a longer shelf life and is better tolerated by those with dairy sensitivities.
2. Can I have ghee on keto?
Yes, ghee is an excellent keto-friendly ingredient. It’s rich in healthy saturated fats, medium-chain triglycerides (MCTs), and other beneficial fatty acids, including omega-3 fats and oleic acid.
It’s also one of the best dietary sources of butyrate, a short-chain fatty acid that supports gut health.
3. Is it okay to eat ghee every day?
Yes, consuming ghee daily is safe for most people and can offer a variety of health advantages when included in a balanced, healthy diet.
4. Is ghee dairy-free?
No, ghee isn’t dairy-free. However, while ghee is derived from butter, it’s free from the milk solids that tend to affect individuals with dairy sensitivities, making it a more suitable choice for those with conditions such as lactose intolerance.
5. What does ghee do for your body?
Ghee can help support digestion, boost energy levels, reduce inflammation, and provide essential nutrients such as saturated fatty acids and fat-soluble vitamins.
6. Is ghee healthier than butter?
Whether ghee is healthier than butter depends on your dietary needs. Both ghee and butter offer health benefits, but ghee is often considered the better choice due to its high smoke point and absence of lactose and casein.
7. Is ghee healthier than olive oil?
Both ghee and olive oil offer different health advantages. Ghee is better suited for high-heat cooking due to its smoke point, while olive oil is excellent for finishing dishes, thanks to its rich content of anti-inflammatory compounds and antioxidants.
Sources
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