Why Ghee (Clarified Butter) is Good for Health and Immunity
Ghee (Clarified Butter) benefits have been recognized for centuries in Ayurvedic medicine. From boosting immunity and improving skin health to enhancing overall nutrition, including ghee in your diet provides numerous advantages for wellness. Ghee (Clarified Butter) is a fatty food commonly used in cooking, but it can also be consumed directly. While tasty and nutritious, many people are unsure whether ghee is beneficial or harmful to health. This article explores the nutritional value of ghee, its health benefits, possible risks, and healthy alternatives, helping you decide how to include it wisely in your diet.
Nutritional value
Ghee is almost entirely fat i.e. 1 gram of ghee contains about 1 gram of fat. Apart from this, there are very small amounts of vitamin A, vitamin D, vitamin E, vitamin K etc. But it lacks protein, carbohydrates, fiber and minerals. (Juber, 2022)
Top Health and Immunity Benefits of Ghee (Clarified Butter)
Ayurvedic medicine has long recognized Ghee (Clarified Butter) benefits in supporting overall health and immunity. While traditionally used in treating various ailments, ghee as a food can provide several health advantages when included in your daily diet.
Makes food delicious
Using ghee in cooking enhances the flavor and aroma of dishes. It can replace regular cooking oil, adding richness to foods like rice, parathas, and baby meals. Babies can safely be given ghee from six months onwards, enjoying both taste and nutrition.
High smoke point
Ghee has a high smoke point of 485°F, higher than many cooking oils like soybean oil (450°F). This ensures that cooking at high heat does not degrade ghee into harmful trans fats, making it a safer option for frying and sautéing.
Digestive Health Benefits of Ghee (Clarified Butter)
Regular consumption of ghee promotes a healthy digestive system. Rich in butyric acid, ghee helps reduce inflammation in the digestive tract and may lower the risk of colon cancer. It can also benefit individuals with IBS (Irritable Bowel Syndrome).
Anti-Inflammatory Benefits of Ghee (Clarified Butter) for Health
Ghee possesses anti-inflammatory properties that help relieve joint pain and inflammation. Regular intake may reduce the risk of arthritis and neurodegenerative conditions like Alzheimer’s disease in the elderly. These Ghee (Clarified Butter) benefits make it a functional food for long-term wellness.
Ghee (Clarified Butter) Benefits for Skin, Hair & Nutrition
Ghee (Clarified Butter) benefits extend to skin and hair health. Rich in antioxidants, fatty acids, and vitamin E, it nourishes the skin, making it soft and smooth, while improving hair texture. Additionally, ghee is a source of vitamin K and D, supporting strong bones and proper nutrient absorption.
Keeps bones strong
Ghee is some food rich in vitamin K and vitamin D. These two vitamins help the body absorb calcium. Calcium is one of the most important elements in keeping the bone structure strong.
Helps in hormone secretion
Hormones are secreted from various glands in the body and play an important role in various functions of the body. The habit of eating ghee plays a helpful role in the normal secretion of hormones from various glands in the body.
Especially the thyroid hormone which regulates metabolism and in men the testosterone hormone which maintains good sexual health. In women, it helps in relieving period symptoms or pain by maintaining good hormone levels. (Toshi, 2023)
Increases immunity
The body’s immune system plays an important role in fighting disease and staying healthy. The habit of consuming ghee increases the immunity of the body.
Possible health risks of consuming ghee
Ghee is a high calorie food which can lead to weight gain. However, ghee can be consumed for those who require less or more calories in their body weight.
Most of the ghee is saturated fat which can lead to increase in harmful cholesterol levels in the blood. Elevated blood cholesterol levels are linked to an increased risk of heart disease.
So people with high blood pressure, high blood cholesterol and risk of heart attack and stroke should not consume ghee. If you want to eat it alone, you should eat it in moderation according to the doctor’s advice.
No one should consume ghee in excess. Do not consume more than one (1 teaspoon – 5 milliliters) to three teaspoons (one tablespoon or 15 milliliters) of ghee daily. It is also best to avoid ghee for those who are overweight or at risk of heart disease.
Healthy alternative to ghee
Ghee is a fatty food that can be replaced by soybean oil or sunflower oil in cooking. Soybean oil and sunflower oil are relatively low in saturated fat, which is considered healthy. Also, in terms of price, soybean oil and sunflower oil are quite affordable compared to ghee. Olive oil is healthy but somewhat expensive (compared to soybean oil and sunflower oil).
Olive oil can be eaten with salads. Also available in our country is 100% pure Mustard oil which has very good flavor and taste. Mustard oil can be eaten especially in making Indian and with salads. Mustard oil is considered to be healthy and not too expensive.
Is ghee bad for cholesterol?
Ghee, the golden elixir of Ayurveda, has been revered for centuries for its culinary and medicinal properties. But when it comes to cholesterol, myths run rampant. So, is ghee a villain or a hero in the cholesterol saga? Let’s dive into the fascinating truth.
The Saturated Fat Conundrum:
Ghee is undoubtedly rich in saturated fat, a type often linked to elevated cholesterol levels. However, research paints a more nuanced picture. Studies suggest that ghee’s specific fatty acid profile, including conjugated linoleic acid (CLA), might actually counteract this negative effect. CLA exhibits cholesterol-lowering properties, potentially balancing out the saturated fat’s impact.
The HDL Boost:
Ghee doesn’t just stop at potentially mitigating bad cholesterol (LDL). It might also give your good cholesterol (HDL) a healthy nudge. HDL, the “good guy,” shuttles cholesterol away from your arteries, protecting against heart disease. Some studies indicate that ghee consumption might increase HDL levels, further tilting the cholesterol balance in your favor.
Moderation is Key:
Remember, even good things need moderation. Ghee’s health benefits shine when consumed in reasonable amounts. Aim for 1-2 tablespoons daily, incorporated into your cooking or drizzled over meals. Excessive ghee intake can negate its positives and contribute to weight gain, so mindful consumption is crucial.
Individuality Matters:
How your body reacts to ghee depends on individual factors like genetics and overall diet. If you have existing cholesterol concerns, consult your doctor before incorporating ghee into your routine. They can help personalize your dietary approach based on your specific needs.
Ghee’s impact on cholesterol is a complex dance, not a simple yes or no. While its saturated fat content warrants caution, its potential for balancing cholesterol and boosting HDL offers promising possibilities. Ultimately, listening to your body, practicing moderation, and consulting your doctor are key to unlocking ghee’s health potential while navigating the cholesterol maze.
So, ditch the ghee myths and embrace its golden goodness, with a sprinkle of mindful consumption!
Is ghee good for fatty liver?
Fatty liver disease, with its rising prevalence, has ignited a debate about ghee’s role in managing this condition. While some tout its ancient wisdom and natural goodness, others point to its high saturated fat content, raising concerns. Let’s navigate through the myths and delve into the scientific evidence to understand if ghee deserves a place on the fatty liver menu.
First, it’s crucial to remember that fatty liver encompasses a spectrum, ranging from simple fat accumulation to inflammation and scarring. The verdict on ghee, therefore, needs to be nuanced. For those with mild fatty liver, limited ghee consumption, alongside a balanced, fiber-rich diet, may not pose a significant risk. In fact, studies suggest that ghee’s conjugated linoleic acid (CLA) might even reduce fat deposits in the liver.
Nature of Ghee
However, moderation is key. Ghee, despite its clarified nature, still packs a punch of saturated fat, which, in excess, can worsen fatty liver. Individuals with advanced stages of the disease or pre-existing conditions like obesity and high cholesterol should opt for alternative healthy fats like olive oil or avocado.
Ultimately, navigating the ghee-fatty liver conundrum requires personalized guidance. Consulting your doctor or a registered dietitian can help tailor a diet that best supports your liver health, taking into account the extent of your condition and overall dietary needs. Remember, ghee itself isn’t the villain, but mindful consumption, alongside a holistic approach, is the key to unlocking its potential benefits while protecting your liver.
FAQs on Ghee (Clarified Butter) Benefits
Ghee (Clarified Butter) benefits include boosting immunity, improving digestion, supporting skin and hair health, enhancing bone strength, and providing essential vitamins.
Yes, consuming ghee regularly can strengthen the immune system due to its healthy fats, antioxidants, and anti-inflammatory properties.
Absolutely. Ghee is rich in butyric acid, which supports gut health, reduces inflammation, and may lower the risk of digestive issues like IBS.
Yes. The antioxidants, fatty acids, and vitamin E in ghee nourish skin and hair, keeping them soft, smooth, and healthy.
Ghee can be safely included in a baby’s diet from six months onwards, providing nutrition and improving taste in meals.
Last word
Ghee is a fatty food that enhances the flavor of food when used in cooking. But ghee is rich in saturated fat which should be avoided or consumed in moderation to avoid heart disease risk.
