Ghee is a clarified butter that originated in India and is commonly used in Indian, South Asian, and Middle Eastern cuisines. One tablespoon (15 g) of ghee has around 130 calories.

Ghee is a rich source of saturated fats that provide energy to the human body. It contains vitamin A, D, E and K, and butyric acid that help in promoting healthy digestion.

This article explores the nutritional benefits of ghee, its role in Ayurvedic medicine, and how to use it in cooking for a healthy diet.

What is Ghee?

Ghee is made by slowly heating unsalted butter to separate water and milk solids from the fat content. It is clarified butter in its purest form, that is why it has a longer shelf life than regular butter. The milk solids are left to settle at the bottom of the pan and the clear golden liquid is the ghee. Ghee has a nutty taste and aroma, and is commonly used in Indian cuisine for cooking and as a condiment. While ghee is high in calories and saturated fats, it also contains important nutrients that can enhance one's overall health when eaten in moderation.

Ghee's Caloric Value Compared to Other Fats

Ghee is a high-calorie food that contains around 9 calories per gram. However, it has fewer calories than some other fats such as butter, coconut oil, and olive oil. For instance, 1 tablespoon of ghee has 130 calories, while 1 tablespoon of butter has around 102 calories. Coconut oil has 117 calories per tablespoon, and olive oil has 120 calories per tablespoon. Given its high caloric value, it should be consumed in moderation as part of a balanced diet.

Ghee and Weight Loss

While ghee is high in calories and saturated fats, it has been suggested to promote weight loss due to its unique fatty acid profile. Ghee is rich in conjugated linoleic acid (CLA), which has been shown to help reduce body fat and improve insulin sensitivity. CLA can also increase muscle mass, which in turn can help burn more calories. Additionally, ghee can slow down the absorption of carbohydrates in the body, helping you feel fuller for longer and preventing overeating.

The Nutritional Benefits of Ghee

Ghee is rich in essential vitamins and minerals that can provide a wide range of health benefits. 1 tablespoon of ghee contains 15% of the daily recommended intake of vitamin A, which is essential for healthy vision and skin. It also contains a small amount of vitamin E, which is a powerful antioxidant that protects cells from the damage caused by free radicals. Ghee is also a good source of butyric acid, a type of short-chain fatty acid that helps in promoting healthy digestion and reducing inflammation in the body.

Ghee and Heart Health

Although ghee is a source of saturated fats, recent research has shown that it may not be as harmful to heart health as previously thought. A 2016 study published in the Journal of Nutrition found that ghee had no adverse effects on blood lipid levels, such as cholesterol or triglycerides, when consumed in moderation as part of a balanced diet. Another study found that ghee may have a protective effect on the heart due to its high levels of antioxidants. Overall, more research is needed to fully understand the effects of ghee on heart health, but it can be consumed as a part of a balanced diet.

Ghee's Smoke Point

Ghee has a high smoke point of 485°F (252°C), which makes it a suitable cooking oil for high-heat cooking methods such as frying, sautéing, and roasting. A high smoke point means that the oil can be heated to a high temperature before it starts to smoke and burn, which can release harmful compounds and affect the flavor of your food. Due to its high smoke point, ghee is a popular choice for deep-frying food in Indian cuisine, such as samosas and pakoras.

Ghee's Shelf Life

Ghee has a longer shelf life than regular butter because it doesn't contain water or milk solids, which can spoil quickly. Ghee can be stored at room temperature in an airtight container for up to 3 months, or in the refrigerator for up to 1 year. It will solidify when cooled, but will become liquid again when heated. To extend the shelf life of ghee, it should be kept away from light and heat, which can cause it to go rancid and lose its flavor.

Ghee's Role in Ayurvedic Medicine

Ghee has a prominent place in Ayurvedic medicine, an ancient holistic healing system from India. Ayurveda considers ghee to be one of the most nourishing and healing foods, that can improve digestion, boost immunity, and promote overall health and well-being. Ghee is also used as a carrier for the medicinal properties of herbs and spices, which are added to it to create powerful medicinal preparations called 'ghritas'.

How to Use Ghee in Cooking

Ghee has a rich, nutty flavor that can enhance the taste of many dishes, and is used in a variety of ways in Indian and Middle Eastern cuisines. Ghee is often used for sautéing and frying food, as it has a high smoke point and can withstand high heat without burning. It can also be used as a spread on toast or baked goods, and as a dressing for rice and lentil dishes. To use ghee for cooking, heat it in a pan until it melts and then add it to your recipe as you would with any other cooking oil or butter.

Ghee vs. Butter

While ghee and butter are both made from milk fat, they are not the same thing. Ghee is made by heating butter to remove water and milk solids, which results in a pure, golden liquid that has a longer shelf life than butter. It also has a richer, nuttier flavor than butter. When it comes to nutrition, while ghee has similar amounts of fat and calories as butter, it contains some unique nutrients like butyric acid and CLA. Additionally, ghee has a higher smoke point than butter, making it better suited for high-heat cooking methods.