A dietitian explains its impact on this and more.
Ghee is a form of butter commonly used in cooking for flavor and as a source of fat.
However, limited clinical studies exist on ghees purported benefits for heart and gut health and weight management.
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The following article covers the uses of ghee, its nutritional value, and safety considerations.
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What Is Ghee?
Ghee is clarified butter but cooked longer to reduce milk solids further and ensure a nutty taste.
Clarification shows up when milk solids and water separate from the fat.
Ghee is produced by cooking down milk, cream, or butter to remove the water and milk solids.
In India, ghee is considered sacred and used in religious rituals.
It is consumed throughout the country and is a key ingredient in cooking.
Ghee is viewed as pureanything cooked with ghee contains natural purity.
Ayurvedaemphasizes the therapeutic benefits of ghee, both alone and in combination with other medicinal components.
It endorses and finds no harm in consuming ghee regularly, even daily.
Ghee Nutrition
Ghee has a nutrition profile similar to that of butter.
One tablespoon of ghee contributes more than one-third of the recommended saturated fat.
The content of vitamins like D, E, and K varies depending on the brand of ghee.
It promotes bone health, reducesinflammation, and supports immune function.
Vitamin Eis an essential antioxidant that protects cells from damage by unstable molecules calledfree radicals.
Additionally,vitamin Esupports immune health.
Consuming fat-soluble vitamins within a fat source like ghee aids with nutrient absorption.
Safety Profile
Ghees nutrition profile affects its safety concerns and health impact.
Impact on Heart Health
Limited research exists on the impact of ghee onheart health.
Ghee is a source of conjugated linoleic acid (CLA).
Researchers attribute ghee’s benefit on rats’cholesterol levelsto theantioxidanteffects of CLA.
CLA boosts the activity of enzymes that squelch free radicals.
Moreover, CLA prevents fatty acidcell damage, which contributes to the development of cardiovascular disease.
Ghee neither increased nor decreased the risk ofCAD.
However, additional research on the heart health benefits of ghee in humans is necessary.
Impact on Gut Health
Ghee is clarified, so it does not contain casein or lactose.
Therefore, people who arelactose intolerantcan consume ghee without issues.
Although Ayurveda promotes the benefit of ghee for thegut, minimal research supports ghee forgastrointestinal health.
Research implies that MCTs are associated withweight loss.
According to some studies, MCTs increaseenergy expenditureand contribute to feelings of fullness (satiety).
Opting for MCTs instead of LCTs can decreasewaistandhip circumferencesandbody fat.
Evidence yields mixed results on the effects of MCTs onappetite.
Some studies show MCTs cause greater feelings of fullness and reduced food consumption, contributing to weight loss.
In some cases, MCTs even contribute to increased hunger.
Ghee also contains conjugated linoleic acid (CLA).
CLA supplements support fat andweight loss.
However, it is unclear whether CLA in ghee produces similar results.
Despite the potential effect of MCTs on weight, it is essential to moderate ghee consumption.
Ghee is a calorically dense food, meaning it contributes a significant amount of calories in a small quantity.
Ghee use can add up quickly and contribute to undesirable changes inweightand body composition.
The Research on Ghee
Limited research exists on the health benefits of ghee itself.
Ghee and Wound Healing
Ayurvedic and Indian folk medicine associate the use of ghee with wound healing.
Preliminary animal studies show fasterwoundhealing with ghee applied to the injury.
Ghee appears to favorably alter the healing process by increasing the activity of cells involved in wound repair.
Moreover, some research indicates no adverse effects with honey-ghee dressing.
Again, more research is needed on the benefits of ghee for wound health.
Always consult a healthcare provider before treating wounds with any medications.
Adding ghee to the rice after cooking produced the smallest rise inglucose (blood sugar) levels.
Likewise, red rice with ghee added after cooking had less of an impact onblood sugarthan white rice.
It is well-established that pairing afat sourcewith acarbohydrateslows the release ofglucosein the bloodstream.
However, it is unclear whether ghee benefitsblood sugarmore compared to other fat sources.
Use ghee interchangeably with these oils depending on the desired flavor profile of a dish.
Due to its high smoke point, ghee is commonly used for frying.
However, fried food in general should be limited because of its negative effects on health.
Still, ghee can be part of ahealthy diet.
When using ghee, be mindful of portion size.
As ghee is almost entirely fat, a small portion contributes significant calories.
A typical serving is 1 tablespoon.
How to Make Ghee at Home
Ghee can easily be prepared at home.
To do so:
Store the ghee (liquid) in an airtight container.
Because of its high fat content, ghee solidifies at room temperature.
It is also shelf-stable, so it is easy to keep on hand.
Is Ghee Good for Me?
Avoid ghee if you’re allergic to it or its components (parts).
Seek immediate medical attention if you have asevere allergic reaction(itching, hives, shortness of breath).
Ghee is generally safe and well-tolerated.
It can be a great alternative to butter for individuals sensitive to lactose or casein.
However, individuals following a low-fat diet should minimize ghee consumption because of its high fat content.
Discuss the use of ghee with your healthcare provider if you are at a high risk of cardiovascular disease.
Summary
Ghee is a dense clarified butter cooked longer for a nutty flavor.
Its health benefits are promoted in Ayurveda.
Several cuisines commonly use ghee.
Its high smoke point makes it favorable for frying, sauteing, or cooking over high heat.
People with cardiovascular disease should be mindful of using it due to its saturated fat content.
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