Ghee is a variation of clarified butter that is popular in the culinary traditions of the Middle East and India.
How is ghee made?
It's made from cow milk butter, treated with low heat until the water evaporates, leaving milk solids behind. The solids are skimmed off or strained if needed. What remains is only clarified liquid fat known as ghee. Because it is treated with low heat, usually under 100 F, it retains more nutrients than standard clarified butter.
How is ghee used?
Some use ghee along with herbal medication as a part of ayurveda, a centuries-old alternative medicine practiced in India. Beyond its believed spiritual and medicinal properties, ghee has recently gained traction as a possibly more nutritious alternative to standard butter. But, while more scientific studies confirm its health benefits, more research is needed.
Ghee vs. butter
Ghee and clarified butter are similar, but there are differences in how you make them. The process starts the same, but with ghee, you cook the butter a bit longer, which turns the proteins golden brown and creates a toasted aroma.
Is ghee dairy-free?
You create ghee by removing milk solids. Because of this, it has only trace amounts of lactose and casein, which are milk sugars and proteins. Ghee is a good source of fat for people who are lactose intolerant or have dairy allergies.
Ghee Nutrition
One tablespoon of ghee contains:
- Calories: 130
- Protein: 0 grams
- Fat: 15 grams
- Carbohydrates: 0 grams
- Fiber: 0 grams
- Sugar: 0 grams
Ghee is a good source of:
- Vitamin A
- Vitamin D
- Vitamin K
It's also an excellent source of vitamin E. Studies have shown that vitamin E has significant antioxidant properties. Antioxidants like vitamin E have been linked to lowering the risk of cancer, arthritis, and cataracts. Vitamin E can also help reduce the risk of heart disease.
Ghee Benefits
Ghee is a rich source of vitamins, antioxidants, and healthy fats. While you should eat fat in moderation, studies show that eating fatty foods such as ghee can help the body absorb some essential vitamins and minerals. Cooking healthy foods and vegetables with ghee may help you absorb more nutrients.
Research has found several potential health benefits of consuming ghee:
Has anti-inflammatory effects
In alternative ayurvedic medicine, ghee has been used on the skin to treat burns and swelling. While this isn't a scientifically proven benefit, ghee does contain butyrate, a fatty acid that has known anti-inflammatory properties. Studies show that the butyrate in ghee can soothe inflammation in the body.
Combats obesity
Ghee is a significant source of conjugated linoleic acid, or CLA. Studies show that CLA may help fight obesity. Research suggests that the CLA found in this type of butter may help you lose weight and cut body fat in some people.
Supports heart health
Though ghee is rich in fat, it has high concentrations of monounsaturated omega-3s. These healthful fatty acids support a healthy heart and blood vessels. Studies show that using ghee as a part of a balanced diet can help reduce unhealthy cholesterol levels.
Ghee benefits for skin
Research shows that ghee can help wounds heal faster, strengthen skin, and increase collagen, which is important for youthful skin.
Supports digestive health
Dairy products like butter contain butyrate, a type of fat that's good for your colon. Butyrate is essential for keeping the cells in your colon healthy and helping them repair themselves, which is important for your digestion and overall colon health. Ghee is only about 1% butyrate, which isn't much compared to what your colon naturally makes. Instead of relying on ghee or dairy, you can boost your intake of short-chain fatty acids by eating foods high in fiber.
Limits exposure to acrylamide
Researchers have found that cooking with animal fats like ghee makes less of the toxic compound acrylamide, compared to using cooking oil. Studies of animals suggest that high doses of acrylamide can cause cancer.
Potential Risks of Ghee
Because ghee is so rich in fat, you should eat it in moderation as a part of a balanced diet. Talk to your doctor when considering your best dietary choices. Keep the following in mind before adding ghee to your diet:
Heart disease
While ghee, in moderation, can help lower your chances of heart disease, too much saturated fat can raise your odds of getting the disease. People with other risk factors for heart disease should be cautious when adding ghee to their diet.
Weight gain
Though the CLA in ghee has been shown to reduce weight gain in some people, ghee is also a calorie-dense and fat-rich food. Despite its health benefits, eating too much of it can lead to weight gain and a higher chance of obesity.
Where to Buy Ghee
You can buy ghee in grocery stores, including specialty grocers.
How to Make Ghee
To make ghee:
- Simmer unsalted butter in a pan over low heat. As the water dissolves, it will begin to foam, forming clumps of white milk solids.
- Cook until the proteins turn golden brown and drop to the bottom of the pan.
- Pour the substance through a cheesecloth-lined mesh strainer into a heatproof bowl or jar.
How to Use Ghee
You can swap butter for ghee in most recipes, except for in baking. Use it:
- To cook vegetables and meats at higher temperatures
- When you want a nuttier flavor in your foods.
- As an alternative to butter if you're lactose intolerant
- In Indian dishes, including biryani, naan, and gajar ka halwa
Ghee has a high smoke point, which makes it suitable for sautéing, frying, and roasting. It also has a longer shelf life than butter.
Takeaways
Ghee is a type of clarified butter popular in Middle Eastern and Indian cooking, made by heating butter to remove water and milk solids. While it's gaining recognition for its possible health benefits, you should still eat it in moderation due to its high fat content, which can lead to heart disease and weight gain.
