Ghee,  a clarified butter, has been a staple in traditional Indian cuisine for centuries. It is known for its rich, nutty flavour and numerous health benefits. Ghee has gained popularity worldwide as people recognise its potential to enhance well-being. NMTBP explores the various benefits of ghee and why you should include it in your daily diet

What is Ghee?

Ghee is made by simmering butter to remove its water content and milk solids, leaving behind a golden, nutty, and aromatic fat. Unlike regular butter, this process enhances its flavour and shelf stability while also making it suitable for individuals with lactose intolerance

Ghee’s nutritional profile

Ghee is a powerhouse of nutrients. It contains:

Healthy fats: Ghee is primarily composed of saturated fats, a topic of discussion in the health community. However, recent research has shown that not all saturated fats harm health. Ghee contains healthy fats that can provide a range of benefits

Medium-Chain Triglycerides (MCTs): Ghee contains medium-chain triglycerides, a fat easily digested and utilised by the body for energy. MCTs have various health benefits, including improved cognitive function, increased satiety, and enhanced metabolism

Essential fatty acids: Ghee contains essential fatty acids, such as omega-3 and omega-6, which play vital roles in the body. These fatty acids are involved in brain function, hormone production, and maintaining healthy skin and hair

Vitamins: Ghee is a rich source of fat-soluble vitamins, including vitamins A, D, E, and K. These are crucial for various bodily functions. Vitamin A supports vision health, immune function, and cell growth. Vitamin D is essential for bone health, immune system regulation, and well-being. Vitamin E is a powerful antioxidant that helps protect cells from damage, while vitamin K plays a crucial role in blood clotting and bone health

Antioxidants: Ghee contains antioxidants that help protect the body against oxidative stress and inflammation. These antioxidants neutralise harmful free radicals, reducing the risk of chronic diseases and promoting overall health

Conjugated Linoleic Acid (CLA): Ghee contains conjugated linoleic acid, a type of fatty acid studied for its potential health benefits. CLA has many positive effects, including reducing body fat, improving insulin sensitivity, and supporting heart health

Butyric acid: Ghee is a natural source of butyric acid, a short-chain fatty acid that plays a vital role in gut health. Butyric acid acts as a source of energy for the cells lining the digestive tract and has been shown to have anti-inflammatory properties

It supports a healthy gut environment, aids nutrient absorption, and promotes overall digestive well-being.

Cholesterol content: Ghee is often considered high cholesterol due to its animal fat origin. However, recent research suggests that the effect of dietary cholesterol on blood cholesterol levels may be more complex than previously believed. The overall impact of ghee on cholesterol levels may vary among individuals and should be considered in the context of an individual’s overall dietary pattern and health status

Lactose and Casein-Free: Ghee separates milk solids from butter, making it lactose and casein-free. This makes it a suitable option for individuals with lactose intolerance or dairy sensitivities, as the potentially problematic components are removed during the clarification process

Absence of Trans Fats: Ghee is free from trans fats, which are known to be harmful to health. Trans fats have been linked to an increased risk of heart disease and other health conditions. Ghee’s natural preparation process does not involve hydrogenation, the main source of trans fats in many processed foods

The benefits of Ghee

With its rich nutrient profile and culinary advantages, it is no wonder that ghee has been cherished for centuries. Consider incorporating ghee into your meals and experience the numerous benefits it has to offer. Ghee:

Supports digestive health – Ghee has been celebrated in Ayurveda for its digestive properties. Butyrate, naturally present in ghee, helps nourish gut lining cells, enhances intestinal health, and supports the gut microbiome. It also has mild laxative properties that promote regular bowel movements

Boosts immunity—Ghee’s fat-soluble vitamins are vital for a healthy immune system. Vitamin A enhances vision and immune response, while Vitamin E is a potent antioxidant, protecting cells from oxidative stress

Aids in weight management – Contrary to popular misconceptions about fats, ghee can aid in weight loss. The CLA in ghee helps regulate fat deposition, improves metabolism, and reduces abdominal fat in some cases. Its satiating nature may also curb hunger pangs

Promotes heart health – While saturated fats have been historically vilified, emerging research suggests moderate consumption of high-quality fats like ghee can support heart health. Ghee’s cholesterol-regulating properties help maintain a healthy lipid profile

Enhances cognitive function –  Ayurveda reveres ghee for its ability to nourish brain cells and enhance memory. The omega-3 fatty acids and vitamins in ghee support mental clarity and focus, making it a functional food for cognitive health

Has anti-inflammatory and healing properties –  Traditionally, ghee has been used to soothe burns and wounds due to its anti-inflammatory properties. Consuming ghee may also reduce internal inflammation, benefiting conditions like arthritis or autoimmune disorders

How to incorporate Ghee into your diet

Ghee’s high smoke point (around 485°F or 250°C) makes it a versatile cooking medium. Here are a few ways to use ghee

Cooking: Substitute ghee for oil or butter when frying, sautéing, or roasting

Topping: Drizzle over steamed vegetables, rice, or popcorn for added flavour

Baking: Use it as a healthier alternative to butter in cakes and cookies

Ayurvedic tonic: Mix a teaspoon of ghee with warm milk and honey for a soothing bedtime drink

Choosing Quality Ghee

Not all ghee is created equal. For maximum benefits, opt for organic, grass-fed ghee. Grass-fed cows produce milk richer in CLA, omega-3s, and other nutrients, amplifying ghee’s superfood properties

Precautions and Moderation

While ghee is nutrient-dense, it is also calorie-rich. Moderation is key, especially for individuals with weight concerns or pre-existing health conditions. It’s advisable to consult a healthcare provider before significantly increasing your ghee consumption

Ghee’s journey from a traditional staple to a global superfood underscores the enduring wisdom of ancient dietary practices. Its ability to support digestion, immunity, heart health, and overall vitality makes it an invaluable addition to modern diets. With its delightful flavour and extensive health benefits, ghee earns its place as a superfood. Whether you’re rediscovering it through Ayurveda or exploring it for the first time, ghee is a nourishing treasure worth