Health Benefits of Ghee

Ghee is rich in saturated fats and contains several fat-soluble vitamins, such as vitamin E, Vitamin K and Vitamin A. The following table shows the nutritional value of one tablespoon of ghee:

Consumption of ghee in moderation provides healthy fats, vitamins and minerals to the body. These nutrients can contribute to overall health. Some of the popular ghee health benefits are listed below:

Ghee for Healthy Weight Loss

One of the significant desi ghee benefits is that it aids in weight loss. It contains medium-chain fatty acids, i.e., triglycerides, that can assist in the fat-burning process if consumed in appropriate quantities.

In addition to this, ghee also contains conjugated linoleic acid, which is a significant nutrient source in the fight against obesity. Not only this, but ghee revs up the body's metabolism, making it an essential ingredient for weight loss.

Ghee Improves Digestion

Another crucial ghee benefit for the body is that it improves digestion. It is an excellent source of butyrate, a short-chain fatty acid vital for maintaining digestive health.

Butyrate is an essential nutrient that gives energy to the cells in the colon, which helps fight inflammation and support gut barrier function. In addition to this, the compound also helps relieve constipation.

Ghee Supports Heart Health

There has been this belief that ghee consumption is bad for heart health as it is rich in fats. However, it also contains monounsaturated omega-3s, which are healthy fatty acids that support blood vessels and heart health.

Various studies have found that the use of ghee in moderation can help lower unhealthy cholesterol levels. Furthermore, it is enriched with conjugated linoleic acid, which helps reduce inflammation and improve insulin sensitivity.

Ghee Enhances Brain Function

Another reason for using ghee in Indian cuisine is that it helps improve brain function. The desi cow ghee is rich in healthy fats and omega-3 fatty acids, which are crucial for cognitive function and brain health.

These healthy fats assist in brain development and function. Meanwhile, the saturated fats present in the ghee aid in the myelination of nerve cells, which is responsible for better communication with the brain.

Ghee Relieves Inflammation

Inflammation is a normal response of the immune system to defend the body against foreign invaders that can harm it. However, long-term inflammation can lead to various chronic illnesses.

This can be easily resolved by consuming desi ghee in moderate quantities. It contains butyrate, which helps inhibit inflammation. Due to this, it is widely used in the treatment of arthritis, Alzheimer's, and inflammatory bowel disease.

Ghee Strengthens Bones

The presence of vitamins in ghee is the reason why it is used to strengthen the bones. Vitamin K is an essential nutrient when it comes to keeping bones strong and healthy.

Since vitamin K is directly associated with bone metabolism, it also helps in improving the amount of protein that is required to maintain calcium content in bones.

The vitamin K content in ghee is small, but when incorporated with a healthy diet and essential nutrients, it can make a difference.

Ghee Promotes Healthy Skin

Ghee is a great ingredient for healthy skin. Applying ghee on face benefits your skin by giving you a radiant complexion. It also results in reduced signs of ageing. It is known to be a natural moisturiser that can nourish the skin from within.

Further, the vitamin E content present in the ghee protects the skin from free radical damage. In addition to this, ghee can also help boost collagen production, which is crucial for maintaining youthful skin.

Ghee Supports Hair Health

Another known desi ghee benefit is that it supports hair health. It is rich in fatty acids that deeply nourish and condition the hair, making it soft, smooth and manageable. It helps to repair dry and damaged hair by providing essential moisture.

The vitamins A, D, E, and K found in ghee are necessary for hair growth and strength. These nutrients penetrate the scalp and hair shafts, promoting stronger, healthier hair. It also prevents split ends by nourishing and sealing the hair cuticles.

Ghee is a staple in Indian households, cherished for its rich flavour and versatility in cooking. Whether used for tadka, regular cooking or deep frying, ghee adds a distinctive taste and aroma to dishes. The best part is that it is simple to make ghee at home.

In this section, we will explore different methods for preparing ghee at home.

How to Make Ghee from White Butter

Ingredients

• 500 grams of homemade butter

• 2 sprigs of drumstick leaves

How to Prepare

Step 1: Pour homemade butter into a thick-bottomed pan and heat it on a medium flame.

Step 2: After some time, the butter will start melting, and the milk solids will begin to foam up and separate from it.

Step 3: Keep heating the mixture until the foam starts to bubble up or subside a little. In this process, the water from the homemade butter starts evaporating.

Step 4: When the milk solids are toasted, they settle down at the bottom of the pan, leaving the golden liquid.

Step 5: Add the drumsticks leaves and let them crisp up.

Step 6: Once the leaves are crisped, switch off the flame and let the ghee cool down.

Step 7: Once it cools down, transfer the ghee into a sterilised air-tight container with the help of a strainer.

Step 8: Store the ghee at room temperature and use when required.

How to Make Ghee from Milk Cream

Ingredients

• 1 litre chilled heavy cream

• Cheesecloth

How to Prepare

Step 1: Pour chilled cream into a bowl and then churn it with a hand blender.

Step 2: Churn the mixture until it starts separating liquid and butter. It is ideal to churn the mixture for 2 to 3 minutes.

Step 3: Using cheesecloth, collect the butter and liquid in another bowl. This liquid is called buttermilk, and it can be used for drinking purposes.

Step 4: Collect the edges of the cheesecloth and squeeze out the additional water from the butter.

Step 5: Now pour a half cup of cold water over the butter to remove sediments. Squeeze out again to remove any additional liquid.

Step 6: Now, put the butter in a saucepan and heat it over a low or medium flame.

Step 7: The butter will start melting. As it simmers, it will start to sputter and foam.

Step 8: Continue cooking the mixture for about 20 to 25 minutes on a low flame. Stir it occasionally so that milk solids do not get burned at the bottom of the pan.

Step 9: As it starts cooking, the butter will begin to change colour from bright yellow to light golden brown.

Step 10: Once the mixture is clear and the milk solids at the bottom of the pan are brown, the ghee is ready.

Step 11: Switch off the flame and let it cool for a few minutes.

Step 12: Once the ghee is cool, strain it or use cheesecloth to transfer it to an air-tight container.

Step 13: Store the ghee at normal room temperature.

While ghee offers numerous health benefits, excessive consumption can lead to some side effects.

Weight Gain

One popular side effect of consuming ghee is weight gain. Ghee is rich in calories and fats, which can contribute to weight gain if consumed in excess.

A single tablespoon of ghee contains approximately 120 calories and 14 grams of fat, making it a dense source of energy.

For individuals who are not balancing their calorie intake with physical activity, this can lead to an increase in body weight and potentially contribute to obesity.

Heart Health

Excessive consumption of ghee can impact heart health. It is high in saturated fats, which can raise levels of LDL (bad) cholesterol in the blood.

High LDL cholesterol is a risk factor for the development of heart disease, as it can lead to the buildup of plaque in the arteries, potentially causing atherosclerosis, heart attacks, or strokes.

Those with pre-existing heart conditions or high cholesterol should consume ghee in appropriate quantities.

Blood Sugar Levels

Another side effect of ghee, if consumed in excessive quantities, is a rise in blood sugar levels. It is high in saturated fats and calories, which can contribute to weight gain and insulin resistance.

Insulin resistance is a condition where the body's cells become less responsive to insulin, leading to high blood sugar levels. This is particularly concerning for individuals with diabetes or those at risk of developing the condition.

Allergic Reactions

It may also trigger an allergic reaction in individuals who are allergic to dairy products. Symptoms of an allergic reaction include swelling, digestive issues, itching, etc.

It is advisable to consult with a healthcare provider before incorporating ghee into the diet, particularly if there is a history of dairy-related allergies or intolerance.

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Ghee is a nutrient-rich food that is packed with healthy fats, vitamins, and minerals. It is a source of beneficial fats like omega-3 and omega-9 fatty acids, which support heart health and brain function.

Due to various ghee benefits for the body, it is a flavorful addition to meals and also a valuable component of a balanced diet. However, it should not be consumed in excessive quantities as it may cause some side effects like weight gain, allergic reactions, etc.

Is there any protein in ghee?

Ghee is a source of healthy fats, and it contains negligible amounts of protein.

How much ghee per day is healthy?

The amount of ghee considered healthy for daily consumption can vary based on individual dietary needs, health goals and overall calorie intake. However, for the average individual, 1 to 2 tablespoons of ghee daily is highly recommended.

Does ghee have omega-3?

Yes, ghee does contain omega-3 fatty acids. Omega-3s are beneficial for heart health, brain function, and reducing inflammation.

Disclaimer: This is a general guide on the Health Benefits of Ghee. It is not intended to be a substitute for professional medical advice and should not be relied on as health or personal advice. It is advisable to consult a qualified health professional for treatment in severe cases.