Table of contents 

 

1.1 Introduction

Ghee, better known as clarified butter, has been a staple in South Asian kitchens for hundreds of years. It carries cultural significance in Ayurvedic medicine, chefs use it exclusively, and it's becoming more popular around the world, particularly among health-conscious individuals and the wellness community.

However, with a lot of hype comes a lot of confusion. Is ghee healthy? Will you put on weight from eating it? Can someone lactose-intolerant eat it? There is so much misinformation out there about ghee, and we will put it all into context.

Let's identify and debunk 5 commonly believed myths, and look at 5 great facts about ghee that everyone should know right now!

1.2 Section 1: Common Ghee Myths

Myth 1: Ghee is unhealthy because it's all fat

The biggest myths about ghee are that it is bad for you because 100% fat. Not all fats are created equal.

A few years ago, we started to learn that healthy fats are good for your brain, hormones, and help absorb vitamins and minerals. Although ghee contains mostly saturated fats, many of these fats are medium-chain triglycerides (MCTS). MCTS are more easily metabolised by your body and tend to be used for energy instead of being stored as body fat. When consumed in moderation, ghee is safe to consume as a fat source in a balanced diet.

Myth 2: Ghee is Dangerous for Your Cholesterol

Another misconception is that ghee causes spikes in both bad and good cholesterol. While it's true that ghee is saturated fat, it has been shown to increase the levels of HDL (good cholesterol) but alter the levels of LDL (bad cholesterol) little when saturated fat is consumed moderately. Just to clarify, having ghee as part of a well-balanced diet does not mean you will develop heart disease, as heart disease develops because of excess consumption or overall lifestyle choices. One study has shown that CLA in ghee can have heart-protective abilities.

Myth 3: Ghee is just another version of butter

Ghee and butter may look similar and possibly taste similar, but they are not. Ghee is made by heating the butter and evaporating the water, and removing the milk solids, thereby leaving pure butterfat. That clarification process allows ghee to have a longer shelf life, making it shelf-stable and lactose-free, and lends ghee to use for higher cooking temperatures. Ghee has more concentrated fat molecules, and because of the way it is made, ghee has a deeper, nuttier flavour than butter; it has a longer shelf life, and does not need to be refrigerated.

Myth 4: Ghee Is Not Safe for People with Lactose Intolerance

Many individuals may steer clear of ghee due to the antipathy they associate with lactose or casein, the proteins found in milk and which would normally cause problems for those with dairy sensitivities. However, ghee isn’t the same as milk, and during the clarification process, the removal of milk solids makes it practically devoid of lactose and casein.

Most people who have lactose intolerance can eat quality, properly cooked ghee. However, it may still be wise to check with a doctor if you have a serious allergy.

Myth 5: Ghee Is Exclusively for Indian Cooking

Although ghee has an extensive use in Indian cooking, it is not limited by any means to Indian dishes. Today, ghee is used in a plethora of dishes throughout the world.

Ghee is excellent for sautéing, baking, and has even been used in making coffee (in keto circles, referred to as "bulletproof coffee"). Whether you are using ghee to cook and spread on your toast, ghee has a place in modern kitchens throughout the world.

1.3 Section 2: Understanding Ghee Facts

Fact 1: Ghee Contains Healthy, Easily Digestible Fats

Ghee includes medium-chain fatty acids (MCFAS), which are easily digestible and quickly converted to energy by the liver; therefore, they are an ideal and sustained energy source for everyone from athletes to those incorporating a ketogenic or paleo diet.

Unlike long-chain fatty acids, MCFAS are less likely to be stored as body fat and more likely to be used as energy.

Fact 2: Ghee Supports Digestion and Gut Health

One of the lesser-known benefits of ghee includes supporting digestive health. Ghee contains butyric acid, which is a type of short-chain fatty acid (SCFAS) that supports gut lining structure and could help with the integrity of the intestinal barrier, while at the same time nourishing it.

Butyric acid also has anti-inflammatory properties, assists with nutrient absorption, and has useful applications in Ayurvedic medicine as a digestive aid, and promoting, promoting the benefits of herbs and other nutrients.

Fact 3: Ghee Has a Very High Smoke Point

Several cooking oils will break down when heated to a high temperature, where free radicals are generated. Ghee has a quality of "high smoke point, which is approximately 485°f (250 °C), which is greater than palm oil, butter, extra virgin olive oil, and coconut oil. 

This means that ghee is great for frying, roasting, and sautéing at high temperatures, while at the same time having the characteristic of not being degraded to the point of creating compounds considered potentially toxic, making it completely safe and delicious to use for high-temperature cooking.

Fact 4: Ghee Naturally Contains Fulfil essential fat-soluble vitamins (A, D, E, K)

Ghee contains naturally occurring fat-soluble vitamins, which are very important for several functions of the body. These fat-soluble vitamins, which ghee contains, include:

• Vitamin A – vision and immune function

• Vitamin D - bone function and calcium absorption

• Vitamin E is also an antioxidant

• Vitamin K – blood clotting, bone metabolism

When it is consumed, ghee allows your body to uptake and assimilate these beneficial nutrients more efficiently, especially when combined with vegetables and other whole foods.

Fact 5: Ghee May Help With Satiety and Weight Management

Ghee is unique in that it not only enhances the flavour of food, but it also aids in producing the feeling of fullness longer. The fats in ghee slow digestion and cue satiety signals in the body, allowing you to ward off those snack attacks or feelings of hunger if eaten before a large meal.

In addition to its benefits to digestion, Ayurvedic medicine teaches that ghee also balances metabolism, stalls weight gain, and contributes to the nourishment of tissues (shukra). When utilised correctly, ghee can be a valuable ally in the process of managing your weight.

1.4 Conclusion

Despite long-standing misunderstandings—predominantly in the West—ghee has long been seen as a misunderstood food misconstrued as an overly fatty food. While it is true that ghee is a calorie-dense food and an almost pure fat, the quality of that fat, the nutritional value of ghee, and the benefits of digestion all have the potential to make ghee a wonderful staple in your kitchen when you use it moderately in your cooking.

We believe that it is time to put aside the old misconceptions and recognise ghee for what it is—a versatile, nutrient-dense fat that can improve both the flavour and nutritional value of the other foods you are eating.

Whether you use it to drizzle onto your vegetables, toss a spoonful in your coffee, ghee can be a tasty and health-promoting food option in your daily diet.

Have you been avoiding ghee for the wrong reasons? Try adding a spoon to your next meal and feel the difference!

1.5 FAQ’S 

1. Is ghee unhealthy because it's entirely fat?

Ghee is not unhealthy. Ghee is 100% fat, but the majority of fats in ghee are medium-chain triglycerides (MCTS), which the body metabolises easily and uses as energy to use. Ghee is healthy when eaten in moderation.

2. Does ghee raise cholesterol? 

Ghee raises HDL (good cholesterol) but has very little impact on LDL (bad cholesterol) when eaten moderately. Some studies suggest ghee has conjugated linoleic acid (CLA), which has heart-protecting characteristics.

3. Can people who are lactose intolerant consume ghee?

Yes, the majority of lactose-intolerant people can tolerate ghee. During the process of making ghee, all of the milk solids, including lactose and casein, are removed, which makes ghee almost free from lactose and casein. However, if you are very allergic to dairy, you should consult your doctor.

4. Is ghee a type of clarified butter?

Ghee is clarified butter, but it has all of the extra bonuses. Ghee cooks longer than regular clarified butter to eliminate all of the water and milk solids. This allows for a nuttier flavour and shelf life, and a smoke point than regular butter.

5. Is ghee just for Indian cooking?

Ghee is no longer just for Indian cooking. Ghee has recovery and health benefits to it and is being used all over the world. Beyond Indian cooking, ghee is being used in all kinds of traditional and modern dishes.

6. Is ghee considered healthy? What are the benefits?

There are many health benefits of ghee, including fat-soluble vitamins (A, D, E, K), butyric acid for gut health, it provides long-lasting energy, and helps with digestion (and hence possibly weight loss).

7. Can ghee help with weight loss or satiety (feeling full)?

Yes, the main fatty acid (butyric acid) can help with satiety (feeling full). This fatty acid slows down digestion, and once digested, it can signal to us that we are full. While ghee is fat, and typically helps with portion control, it is also usually a primary source of fat for people on ketogenic or paleo diets, also providing sustained energy throughout the day.

8. Is ghee safe for high-heat cooking?

Yes, ghee is very safe for high-heat cooking with a high smoking point around 485°f (250), which allows you to fry, sauté, and roast with ghee without risks of breaking down and harming you through the cooking process.

9. Does ghee affect digestion or gut health? 

Yes, one of the beneficial features of ghee is that it is a good source of butyric acid, which is a short-chain fatty acid. Butyric acid helps with the gut lining, reducing inflammation, and increasing nutrient absorption for digestive health.

10. What naturally occurring nutrients can be found in ghee? 

Ghee is an excellent source of fat-soluble vitamins, some of which are:

• Vitamin A - important for vision and immunity

• Vitamin D - important for bones and calcium absorption

• Vitamin E - an antioxidant

• Vitamin K - an important vitamin for blood clotting and bone health.