Table of ContentsView AllTable of ContentsWhat Is Ghee?NutritionSafetyResearchHow to Use ItIs It Good for Health?
Table of ContentsView All
View All
Table of Contents
What Is Ghee?
Nutrition
Safety
Research
How to Use It
Is It Good for Health?
Ghee is a form of butter commonly used in cooking for flavor and as a source of fat.
Ghee has been around for centuries, with its original use rooted in the traditional medicine system of India, known asAyurveda. However, limited clinical studies exist on ghee’s purported benefits for heart and gut health and weight management.
The following article covers the uses of ghee, its nutritional value, and safety considerations.
Ghee clarified butter in jar.knape / Getty Images
knape / Getty Images
Ghee is clarified butter but cooked longer to reduce milk solids further and ensure a nutty taste. Clarification occurs when milk solids and water separate from the fat.
Heat breaks down milk proteins likecaseinandlactose, giving ghee its unique nutrition profile.Unlike butter, individuals with lactose intolerance can consume ghee without issue.
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 pure—anything 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 (14 grams) of ghee provides the following nutrition:
Ghee is almost all fat (95.5%) and is less than 0.5% moisture.
Nearly nine of the 14 grams of fat in a serving of ghee are fromsaturated fat.The Dietary Guidelines for Americans recommends that saturated fat should encompass no more than 10% of total intake. One tablespoon of ghee contributes more than one-third of the recommended saturated fat.
However, ghee is also a significant source ofconjugated linoleic acid(CLA), apolyunsaturatedomega-6 fatty acid.CLA exists naturally in dairy products.
Additional health benefits of CLA include the following effects:
CLA supplements abound because of their potential to prevent chronic conditions such asmetabolic syndrome(a group of conditions that together can contribute to heart disease, stroke, and type 2 diabetes).
Fat-Soluble Vitamins in Ghee
Ghee is a potent source ofvitamin A, afat-solublenutrient, meaning it’s absorbed with fats in your diet. Vitamin A is essential for the following processes:
Ghee is derived from milk, cream, or butter and contains other fat-soluble vitamins. The content of vitamins like D, E, and K varies depending on the brand of ghee.
According to one study, ghee’s averagevitamin Dcontent is 11.42 IU per gram (2% of DV).Vitamin Dserves many functions in the body. It promotesbone health, reducesinflammation, and supports immune function.
Consuming fat-soluble vitamins within a fat source like ghee aids with nutrient absorption.
Safety Profile
Ghee’s 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.
One study of people living in Pakistan observed no association between ghee and coronary artery disease (CAD) after adjusting for age,hypertension(high blood pressure),diabetes, body mass index (BMI), andsmoking. Ghee neither increased nor decreased the risk ofCAD.
Still, the American Heart Association (AHA) recommends aiming for five to six percent of calories from saturated fat. The AHA cites significant evidence linkingsaturated fatwithlow-density lipoprotein (LDL)cholesterol (“bad cholesterol”) and an increased risk of heart disease.
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.
Moreover, some research states that ghee is safe for people withgalactosemia.Galactosemia is agenetic conditionin which the body cannot break down galactose, a sugar in dairy.
Although Ayurveda promotes the benefit of ghee for thegut, minimal research supports ghee forgastrointestinal health.
Impact on Weight Management
One meta-analysis found that consuming MCTs instead of long-chain triglycerides (LCT) resulted in an average weight loss of 0.51 kilograms (kg), equal to about 1 pound, over 10 weeks. 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. Conversely, other research reveals no difference between MCTs and other fats for satiety (satisfied feeling of fullness). 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
According to some studies, gauze soaked in ghee andhoneyimproves infectedulcersandincisions from cesarean sections (C-sections).Additional in vitro (nonhuman and nonanimal) research supports ghee andhoney for scarless wound healing.
Traditional medicine attributes the benefits of the honey-ghee mixture to its antimicrobial, moisturizing, deodorizing, and rapid healing properties. 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.
Ghee and Blood Sugar
Onein vivo(animal) study showed that adding ghee to red or white rice at different cooking points impactedblood sugar response.
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.
How to Use Ghee
Ghee has a higher smoke point (465 degrees F) than butter (302 degrees F).Safflower, soybean,canola, and avocado oils have high smoke points similar to ghee. Use ghee interchangeably with these oils depending on the desired flavor profile of a dish.
For example, use ghee instead of a high-smoke-point oil if you want sautéed vegetables to taste richer and nuttier.
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. One large meta-analysis of more than 500,000 people found that people who ate the largest quantities of fried food had a 28% increased risk ofcardiovascular diseasethan those who consumed the smallest quantities.
Still, ghee can be part of ahealthy diet. It is advantageous for cooking at high temperatures, but use it sparingly because it is anenergy-dense, high-fat food. 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, sautéing, or cooking over high heat.
While it has a rich history, limited research supports the benefits of ghee for heart and gut health, weight management, wound healing, and blood sugar. People with cardiovascular disease should be mindful of using it due to its saturated fat content.
Still, when used for cooking, ghee can be part of a healthy diet and provide food with additional flavor.
20 Sources
Verywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.
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