Should We Consume Ghee or Not? Advantages and Disadvantages of Eating Ghee

Consume Ghee or Not? Myths and Facts

Ever since modern science has declared ghee to be harmful to health, controversy has started in society over its consumption, especially in India, because according to Ayurveda and social beliefs, ghee provides many types of health benefits.

In such a situation, people get confused about what is right and what is not right, hence in this article we have tried to provide detailed information on various health facts and secrets related to Ghee, hope your dilemma will be resolved.

What is Ghee?

The main source of dietary fat consumed for centuries is Ghee, it is a dairy product, which is made by heating butter. It is also called clarified butter, butter oil, brown butter, or anhydrous milk fat.

Ghee History: A History Steeped in Tradition

Ghee has had an important place in Indian cuisine and culture for millennia. Its popularity can be attributed to its excellent taste, exceptional nutritional value, and unique structure.

Ghee has been a popular traditional dairy product used in religious rituals, cooking, cosmetic, and medicinal purposes in India since the Vedic period.

Ghee has been of great importance in Indian kitchens since prehistoric times due to its properties like high nutritional value, pleasant aroma, etc.

This golden elixir can be prepared from milk, butter, or cream of various animal species including cows, buffaloes, and goats.

What Ayurveda says about ghee? (Ghee According to Ayurveda and Ancient Beliefs: A Holistic Approach to Health)

Ghee and Ayurveda have a very deep relationship for thousands of years.

In traditional Ayurvedic medicine, ghee has been used medicinally, in cooking, and for consumption for centuries. It is believed to have various health-enhancing properties and is therefore used in herbal formulations.

Nutrient-Rich Elixir: According to Ayurveda, ghee works as a 'rasa' for the body. It provides nutrition to the cells and helps in repair work. Promotes heart health by reducing bad fats and increasing good fats.

Balancing Doshas: Cow's ghee is considered excellent for balancing Vata and Pitta doshas.

Sattvic Food: In Ayurveda, Ghee is considered a satvik food because it increases positivity, growth, and intellectual (consciousness) development.

Yogawahi Action: Ghee has been considered an excellent base for preparing Ayurvedic medicines because ghee has the special ability to deliver medicines to every organ and tissue of the body in a short period without any change. In Ayurveda, this action is called “Yogavahi” action.

Nectar for Whole-Body Wellness: Cow's ghee is useful in the functioning of all the internal systems of the body, hence it is considered 'nectar' in Ayurveda.

Health Benefits of Ghee: Ghee is highly regarded in Ayurveda for its therapeutic properties. The main health benefits provided by Ghee, according to Ayurveda, are -

Slowing down the aging process,
Enhancing the body's immune system,
Facilitating bowel movements and aiding digestion,
Keeping teeth and gums healthy,
Preventing and stopping chronic cough,
Treating skin diseases and respiratory diseases,
Bind toxins,
Enhancing the complexion and glow of face and body,
An excellent rejuvenator for the eyes, and
Good for providing physical growth, intellectual stamina, energy, etc.

What is "Ghrit"? (Medicinal Ghee: A Fusion of Tradition and Modern Science)

Ghrit is a medicated ghee or lipid-based Ayurvedic mixture, in which the medicated decoction or paste is boiled with ghee so that the active components of the medicine are converted into medicated ghee.

In Ayurveda, Ghrit is considered the healthiest alternative to edible fats because the beneficial medicinal properties and nutritional value of the herbs added to it are not affected.

In this combination, the therapeutic effectiveness of both ghee and the herbs is enhanced.

Ghrit plays a major role in the digestion, absorption, and delivery of any medicinal formulation to the target organ.

The lipophilic nature of ghrit helps the medicine to enter the cell easily and reach the mitochondria, microsome, and nuclear membrane.

According to a study, using herbs with ghee instead of powder or tablet increases the effectiveness of the medicine.

Science and Ghee

Despite the many health benefits of ghee in the past, for the last few years, ghee has been considered bad for health due to its high cholesterol and saturated fatty acids.

However, this is also good to some extent for good health, because excessive consumption of ghee can also have harmful effects on health.

The American Coronary Heart Association recommends limiting saturated fat intake to less than 7% of energy to reduce the risk of heart disease.

Disadvantages of Eating Ghee according to science

According to science, excessive consumption of ghee can be harmful to health, especially heart health.

Most of the fat in ghee is saturated type, consumption of which can increase the level of bad cholesterol (LDL cholesterol) in the body, hence it is a significant threat to heart health.

Heating ghee at high temperatures can cause oxidation of the cholesterol present in it. Oxidized cholesterol can increase the risk of many other diseases including heart disease (heart attack).

Ghee's high calories can lead to obesity, especially when physical activity is low.

Ghee can cause digestive problems, allergies, and other problems.

Why is ghee banned in America (USA)?

According to the Food and Drug Administration (FDA) of the United States, ghee can cause diseases like high blood pressure, heart attacks, and obesity. Therefore, the use of ghee is banned in the United States of America.

What is saturated fat?

Fat is mainly of two types -

Saturated fat

In which the fat components, fatty acids, are found in a chemically saturated state (Saturated fatty acids). The various types of fats derived from animals are mostly saturated fats, such as meat, fish, and dairy products, but fats derived from plants, such as coconut oil and palm oil, are also saturated fats.

According to science (World Health Organization - WHO, American Heart Association - AHA, etc.), excessive consumption of all types of saturated fats increases the level of bad cholesterol (LDL cholesterol) in the body, which is dangerous for heart health.

Unsaturated fats

In which the fat components, fatty acids, are found in a chemically unsaturated state (unsaturated fatty acids). The various types of fats obtained from plants are mostly unsaturated fats such as olive oil, walnuts, etc., but some fats in fish also contain unsaturated fats.

According to scientists, heart health may be improved by consuming unsaturated fats.

Are all saturated fats bad?

There is a contradiction even among scientists, according to modern research, not all saturated fats have the same effect on heart health, some saturated fats can also increase heart health, such as cocoa and stearic acid found in some types of meat.

According to scientists, if the food contains more saturated fat and less other nutrients and fiber, then such a diet can be harmful to the heart.

Thus, we can say that the dangers caused by saturated fat can be reduced by reducing the amount of saturated fats, selecting some healthy saturated fats, or consuming them with essential nutrients.

Ghee Composition / Nutritional Composition of Ghee (A Nutritional Powerhouse)

Ghee is considered a nutritional powerhouse rich in energy and other essential elements like fatty acids, fat-soluble vitamins, growth-promoting factors, etc.

Ghee mainly contains fatty acids, saturated fat, monosaturated fat, poly saturated fat, trans fat, omega fatty acids, cholesterol, vitamins (A, B, D, K, E), and very little amount of water.

The composition of ghee depends on many factors like the source of milk (cow, buffalo, or mixed) and the process of making ghee (Bilona, machine, or other), yet ideally, ghee has the following ingredients (Key Ghee Ingredients) -

(1). Fats

Ghee mainly contains fat (about 99%), of which about 62% is saturated fat, 30% unsaturated fat, and 8% other fatty acids.

Saturated fats mainly include palmitic, stearic, and myristic acids.

Unsaturated fats include -

Monounsaturated fatty acids - Oleic acid, Omega-3 fatty acid
Polyunsaturated fatty acid (PUFA) - Conjugated Linoleic Acid (CLA), vaccenic acid, etc.

Apart from these, ghee contains about 500 fatty acids including Butyric, Caproic, Capric, Lauric, Linoleic, Linolenic, Arachidonic acid, Eicosapentaenoic, Decosahexaenoic, etc.

100 grams of ghee contains approximately 263mg of cholesterol.

Sphingomyelin, Omega-6, and Omega-3 fatty acids are also found in good quantities in ghee.

(2). Nutrients in Ghee

Ghee is not just fat, but it is a treasure trove of important nutrients.

Fat-soluble vitamins like A and E are found in good quantities in ghee, while vitamins D, K, and water-soluble Vitamin B12 are also present in small quantities.

Ghee is rich in antioxidants like vitamin E and beta-carotene. These play an important role in neutralizing harmful free radicals in the body.

Amino acids - glutamic acid, lysine, methionine, threonine, arginine, cysteine, etc. are present in small quantities.

Cow ghee has relatively higher amounts of Vitamin B12, D, and K as compared to buffalo ghee.

Similarly, the amount of CLA and Vitamin A in buffalo ghee is relatively high.

Vitamin E is found in abundance in both types of ghee.

(3). Milk Solids

Most of the milk solids are removed in the process of making ghee, hence the amount of milk sugar (lactose), and protein (casein) in ghee is negligible.

(4) Water content

In the process of making ghee, most of the water also comes out, but some moisture may remain.

According to FSSAI, ghee should not contain more than 0.5% moisture, whereas according to Agmark, it should not contain more than 0.3%.

(5) Flavor Compounds

In the process of making ghee, flavor compounds are formed, which bring a specific taste and aroma to ghee.

What Recent Research Says About Ghee?

The Richness of Nutrients: According to the latest research, Ghee is a rich source of vitamins, mainly vitamin A and vitamin E. It also contains essential fatty acids and antioxidants, which are essential for health.

Absence of Milk Sugar and Milk Protein: During the process of making ghee, milk sugar–lactose and milk protein - casein along with other milk solids are removed. Therefore, people who are allergic to milk products (lactose intolerant or dairy allergies) can also consume ghee.

High Smoke Point: Ghee has a very high smoke point (250°C), meaning it does not break down easily at high temperatures like other fats and cooking oils (180-200°C), so harmful compounds are not produced. Therefore, ghee is an ideal fatty substance for cooking.

Butyric Acid and Better Health: Butyric acid, a short-chain fatty acid found in ghee, promotes good cholesterol (HDL Cholesterol) which increases heart health. Apart from this, it has anti-inflammatory, anti-cancer, and digestion-improving properties.

High-Quality Ghee (Quality Matters): Consumption of pure, local, and organic ghee in necessary and limited quantities along with a balanced diet (rich in nutrients and fibrous foods) provides complete physical health including heart health.

Benefits of Eating Ghee (Ghee Benefits) Why only Ghee? Importance of Ghee: Why is it important to eat ghee?

Eating ghee provides many health benefits, hence it is considered a superfood.

The special properties or characteristics of Ghee due to which it has been considered a unique food item are as follows -

1. Essential fats and vitamins

Ghee contains essential fatty acids and fat-soluble vitamins that cannot be synthesized in our body, hence these can be supplied in the body by ghee.

Fat components in ghee like CLA, sphingomyelin, butyric acid, and lipid nutrients like phospholipids, diglycerides, and triglycerides are found in ghee.

Healthy Fat Source: Ghee is a healthy fat, the omega-3 fatty acids found in it help in heart health by promoting good cholesterol in the body.

Conjugated Linoleic Acid (CLA)

CLA is found naturally in the highest quantity in ghee, its anti-carcinogenic, anti-allergic, anti-inflammatory, anti-diabetic, antioxidant, anti-obesity, and anti-atherogenic properties have been proven by scientists.
It has been proven capable of fighting both benign tumors and malignant tumors.
With its regular use, the chances of heart disease can be reduced.

Vitamins in Ghee

Ghee is an important source of essential fat-soluble vitamins such as vitamins A, D, E, and K.

Vitamins A and E are antioxidants.
Vitamin A is important for the health of the body's epithelial tissue and eyes.
Vitamin E is essential for normal pregnancy, birth, and breast milk production.
Vitamin D reduces excess calcium and phosphorus in bones and increases their absorption from food in the intestines. Therefore, Vitamin D is important for children, skeletal development, and pregnant women.

These vitamins are essential for the liver, hormone balance, fertility, etc.

2. High Digestibility

Compared to vegetable ghee and other animal-derived fats, desi ghee is digested very well, mainly cow's ghee is considered to be digestible up to 96%.

Along with helping in digestion, ghee forms a smooth layer on the inner wall of the intestines, which reduces the risk of ulcers and cancer.

Unlike other oils, ghee contains a short-chain fatty acid - butyric acid.

The benefits of Butyric Acid are -

It gives ghee its distinctive taste and digestibility.
Butyric acid increases the production of killer T-cells in the intestine, which strengthens the immune system.
Butyric acid also affects gene function. It acts as an anticancer agent by regulating cell growth and inducing cell differentiation in neoplastic cells.
It also has anti-inflammatory properties.

3. Direct Absorption

Being a medium chain fat, Ghee is considered more reliable from the nutritional point of view than other oils/fats, as it is directly absorbed by the liver and used for energy production.

Other dietary fats must be emulsified by bile, pancreatic enzymes, and lipase before absorption into the intestinal wall, whereas milk fat (ghee) is absorbed directly.

The reasons for the direct absorption of ghee are -

The main reason for this is considered to be the formation of emulsion by the expansion of milk fat globules.
Additionally, ghee contains short and medium-chain fatty acids which are more easily absorbed than long-chain.

4. Durability (High self life/self-stability)

Due to low moisture, low acidity, and natural antioxidants in ghee, it does not spoil for a long time.

Ghee does not spoil for 6-8 months at normal temperatures (High self-life), under special circumstances, it can be stored even for 2 years.

However, the storage time of ghee depends on many factors like the moisture content in it, method of preparation, amount and type of fat in milk/the cream, freshness of milk/cream, etc.

Cow ghee has a longer self-life as it has more natural antioxidants as compared to buffalo ghee.

Due to the high self-life of ghee at normal temperatures, there is no need to keep it in the freezer.

5. Excellent Anti-Oxidant

The anti-oxidant properties of ghee help prevent neurological diseases, increase HDL levels in the blood and reduce LDL levels.

6. Best Fats for All Ages

Ghee has been universally accepted as the best fat due to its short-chain fatty acids, better digestibility, and anti-cancer properties.

Various scientific findings show that due to its unique taste and numerous benefits, ghee can be consumed by people of all ages.

7. Treatment of Diseases with Ghee (Therapeutic Properties of Ghee)

Due to its good digestion power, Ghee is used for the treatment of many types of diseases.

(i). Ghee and Skin Health / Wound healing properties of Ghee

Ghee has many health-enhancing properties like natural healing of all types of wounds, skin health, and anti-aging (removing wrinkles).

Ghee is considered a natural cosmetic. It is gentle on the skin and helps in healing burns, providing soothing relief to burns. Due to the presence of fatty acids and antioxidants in ghee, it is a natural emollient. It maintains skin moisture, softens the skin, and repairs wear and tear and skin cracks. This is considered to be a famous ancient use of ghee.

Other herbs are also mixed with ghee and used as medicated ghee on wounds and skin.

(ii). Ghee and Diabetes

The use of cow ghee in appropriate quantity can be beneficial in the prevention and treatment of diabetes and its related diseases.

Cow ghee contains carotenoids, vitamins A, D, and E (antioxidants), magnesium, and calcium. All these nutrients have been proven to be anti-diabetic.

Apart from these, cow's ghee is a very good source of Conjugated Linoleic Acid (CLA). CLA has been proven to have antidiabetic effects in animals. This happens by controlling gene regulation, which helps in reducing obesity and maintaining the smooth functioning of insulin and muscles.

In this way, ghee can contribute to controlling diabetes and related diseases like heart disease, atherosclerosis, etc.

(iii). Ghee and Heart Health - Ghee as Cardioprotective

Moderate consumption of ghee has no adverse effect on serum cholesterol, lipoprotein, LDL, or triglyceride levels.

Healthy fats Omega-3 fatty acids found in ghee help in heart health by promoting good cholesterol in the body.

Ghee has been used medicinally in Ayurvedic medicine for hundreds of years, but the risk of coronary heart disease from ghee is not mentioned in historical Ayurvedic texts.

However, vanaspati ghee contains 40% trans fatty acids whose excessive consumption, especially in Asian Indians, increases the risk of cardiovascular disease (CAD) due to insulin resistance, psychosocial stress, changes in dietary patterns, etc.

(iv). Anti-cancer Properties of Ghee

The anti-cancer properties of ghee have been confirmed in scientific research conducted on animals.

(v). Ghee and liver (Hepatoprotective properties of ghee)

Research has proved that medicated ghee (Panchgavya Ghrit) has liver-strengthening properties.

(vi). Ghee is Good for Eyesight

Due to the abundance of Vitamin A, Ghee helps keep the eyes healthy and protects them from night blindness.

(vii). Eye Lubricant Activity of Ghee

Cow Ghee is very useful for Computer Vision Syndrome (CVS).

Goghrit (Cow ghee) contains 98% glycerides and some amount of fatty acids with lubricant properties which are beneficial in reducing the symptoms of CVS.

Ghee contains Vitamin A which increases the moisture of the outer layer of the eyeball and can prevent blindness.

It also contains beta-carotene and vitamin E which have anti-oxidant properties.

Therefore, eye drops made from cow ghee can become an effective treatment for computer vision syndrome.

(viii). Anti-stress Properties of Ghee

Scientific studies have shown an increase in gamma amino butyric acid levels and a decrease in plasma corticosterone and dopamine levels with the use of Panchagavya ghrit and aloe extracts (ghee and aloe vera), which proves that ghee can control stress.

(ix). Management of Childhood Epilepsy with Ghee

Medicinal ghee (ghrit) helps in controlling epilepsy in children. In epilepsy, the central nervous system is affected, due to neurobiological, cognitive, psychological, and social reasons, brain activity becomes abnormal and seizures start occurring.

Ghee contains vitamins A, D, E, and K. Vitamins A and E are anti-oxidants that are useful in preventing oxidative damage to the body and brain. These act as anticonvulsants.

Although various synthetic drugs are available for the treatment of epilepsy/seizures, their long-term use may lead to chronic side effects.

Treatment of epilepsy/seizure disorders in children with medicated ghee and standard synthetic antiepileptic drugs can be considered a valid therapeutic option.

(x). Ghee and Bone Strength

Vitamin D in ghee helps in the absorption of calcium from the intestines, which helps in strengthening bones, preventing tooth decay, and preventing atherosclerosis.

(xi). Is Ghee Helpful in Weight Loss?

Yes, Ghee helps in burning other fats by increasing the metabolism of the body, hence playing an important role in reducing weight.

(xii). Ghee and women's health (beneficial in menstrual problems)

Ghee helps in balancing hormones, hence its consumption is beneficial in menstrual problems like irregular menstruation, PMS, etc.

(xiii). Good laxative

Ghee is a good lubricant, that is, it provides lubrication to the entire body, and increases the movement of the intestines, which eases the flow of stool (relieves constipation).

(xiv). Taste Enhancer and Great Appetizer

Food tastes more delicious by adding ghee, hence whether it is a child or an adult, the consumption of ghee increases appetite.

Benefits of Ghee in Ayurveda

In Ayurveda, the consumption of ghee made from cow's milk is highly preferred. Ghee made from cow's milk is considered good for the eyes, is easy to digest, increases strength, and is considered good in increasing virility and appetite.

The medicinal importance of ghee also depends on its storage period. For external use, old ghee is preferred over new ghee.

Benefits of Medicated Ghee (Ghrit)

About 50-60 types of medicinal ghee have been mentioned in Ayurvedic texts.

Only cow ghee is mixed with herbs, herbal paste, or decoction.

All the fat-soluble therapeutic components of the herbs remain intact in ghee.

Special ghee is prepared by various methods and specific processes and is tested and reviewed by investigators for its suitability.

Some selected examples of medicinal uses of herbal ghee (Ghrit) are as follows:

Amritprash: For anti-aging
Arjun Ghrit: For heart disease
Ashokghrit: For leucorrhoea
Ashwagandha Ghrita: For digestive system disorders, difficulty in breathing, Alzheimer's disease, cancer (during and after chemotherapy), strength, immune system problems, insomnia, etc.
Brahmi-Herbal Ghrit: For nerve rejuvenator, immune system strengthening, mental function, neurological disorders, epilepsy, etc.
Dhatryadi Ghrit (main ingredient Dhatri): For various disorders of the central nervous system (CNS)
Kaghrit: For leucorrhoea
Kalyanaghritha: For madness
Samhita Ghrit: Intelligence, memory, digestion, long life, improvement in vision and appearance, anti-inflammatory, cooling action, a good supplement for detoxification and malnutrition
Satavari Ghrit: Antispasmodic, diuretic, reducing the effects of chemotherapy during cancer treatment, strengthening the immune system (immunostimulant), women's health, AIDS, anti-hepatotoxic, anti-oxytocic, antioxidant, and anti-diarrhea properties
Vachadi Ghrit: Nootropic, anticonvulsant, antidepressant, anti-epileptic, antipsychotic, anti-stress, antioxidant, immunomodulatory, anti-cancer, cardioprotective, hepatoprotective, etc.

Disadvantages of Eating Ghee

Despite many benefits of eating ghee daily, eating ghee can also have some disadvantages.

Disadvantages of eating too much ghee

Eating a limited amount of ghee keeps Vata, Pitta, and Kapha balanced in the body, but excess of it can lead to the imbalance of Tridosha and many health problems, such as -

Excessive consumption of ghee can cause an overdose of Vitamin A found in it, headache, nausea, vomiting, choking, etc.
Eating excessive amounts of ghee increases cholesterol due to its saturated fat, which can lead to clogged arteries and other heart problems.
Eating too much ghee can cause indigestion and diarrhea.
Ghee is 'hot' in nature, hence consuming it in excess increases heat in the body.
Due to its high fat and calorie content, excess consumption of ghee can lead to weight gain and obesity.

Disadvantages of eating ghee even in a limited quantity

Eating a normal amount of ghee can also cause harm in some circumstances, such as -

If there is a disturbance in the digestive system, ghee gets digested with difficulty, hence it should be consumed with caution in chronic problems like gas, flatulence, indigestion, constipation, etc.
Consumption of ghee causes more harm in liver problems like jaundice, fatty liver, gastrointestinal pain, etc.
One should avoid eating ghee in case of cough, cold, etc. because its consumption can worsen the condition.
Eating ghee with honey can be dangerous, doing so rapidly increases the number of bacteria Clostridium botulinum and can cause difficulty in breathing, paralysis of muscles, and even death.
Ghee is beneficial for pregnant women during delivery but it can be harmful in the first few months of pregnancy.
If a pregnant woman has gallstones in her gall bladder then she should eat a minimum quantity of ghee.

Who should not eat ghee or should eat less of it?

People suffering from obesity, heart disease, kidney problems, and stomach problems should avoid eating ghee or should eat it only 1-2 times a week.
Ghee should not be consumed in case of fever, especially seasonal fever, cough, cold, etc.
Pregnant women should not eat ghee in the first few months of pregnancy.

How to Eat Ghee? / How to Use Ghee? Precautions While Eating Ghee

There are many popular methods of consuming ghee.

Ghee is usually eaten directly by applying it on roti/chapati, adding it to khichdi, rice, porridge, pulses, cooked vegetables, etc., or it is also eaten by making churma of roti or bati.
Dishes made from ghee like halwa, puri, jalebi, laddu, etc. can also be eaten.
Some people add ghee instead of oil to the vegetable.
Apart from these, ghee can also be used in some special ways for medicinal effects, like with hot water, with hot milk, with hot milk and turmeric, etc. By doing this, it is believed that toxins can be released from the body, constipation is cured, intestinal functioning becomes smooth, immunity increases, antiviral power increases, and teeth/bones/joints/muscles become stronger. It helps, pain and swelling reduce.
Earlier some people used to drink ghee directly in large quantities, and even today a few people can be seen doing so, however, this should not be done, as it can be very harmful.

Incorporating Ghee into Your Diet

To unlock the full potential of ghee's nutritional benefits, it's essential to incorporate it wisely into your diet:

Moderation: Like any fat source, moderation is key. Consuming excessive amounts of ghee can lead to weight gain and health issues.

Quality Matters: Opt for high-quality, organic ghee from trusted sources to ensure purity and authenticity.

Cooking Medium: Ghee's high smoke point makes it an excellent choice for cooking, as it doesn't break down into harmful compounds at high temperatures.

Ayurvedic Recipes: Explore traditional Ayurvedic recipes that use ghee to maximize its health benefits.

Medicated Ghee: Consider consulting an Ayurvedic practitioner for guidance on medicated ghee formulations tailored to your specific health needs.

How much ghee should I eat?

An adult person should eat 15 to 30 grams (3-6 TSF) of ghee daily.

Generally, 1 spoon of ghee should be included in breakfast, 1 spoon in lunch, and 1 spoon in dinner.

People doing physical exercise like runners etc. and children can be fed a little more, while elderly people should eat less.

When to eat ghee?

Ghee can be consumed at any time, but in Ayurveda, drinking 1 teaspoon of ghee with warm water in the morning on an empty stomach is considered very beneficial for health (good digestion, skin).

Common Myths (Misconceptions) and Real Facts Related to Ghee

Some common misconceptions and facts related to ghee are as follows -

Myth #1: Ghee increases bad cholesterol

Fact: The healthy fats found in ghee like omega-3 fatty acids, butyric acid, and conjugated linoleic acid (CLA) can balance cholesterol levels in the body, even ghee can also increase the level of good cholesterol (HDL).

Myth #2: Ghee affects heart health

Fact: In addition to increasing good cholesterol (HDL) levels, ghee may also boost heart health due to the anti-inflammatory and anti-cancer properties of butyric acid.

Myth #3: Ghee is not suitable for lactose-intolerant individuals

Fact: Lactose and casein are removed during the process of making ghee, so ghee can be a safe alternative to fat for people with lactose intolerance.

Myth #4: Ghee causes poor digestion

Fact: Ghee is relatively easy to digest and can even improve digestion when consumed in small amounts.

Myth #5: Ghee increases weight (can ghee increase weight?)

Fact: Consuming the proper amount of ghee along with a balanced diet controls appetite, and increases metabolism, due to which weight does not increase but decreases.

However, this does not mean that ghee should be considered a magical solution to weight loss. Eating an excess amount of ghee can lead to weight gain.

Myth #6: Ghee is an excellent source of calcium

Fact: Ghee does not contain calcium, but contains Vitamin D which helps maintain the required amount of this mineral in the body by increasing the absorption of calcium from the intestines.

Conclusion (Our Advice)

There is no reliable research available yet on whether ghee is a superfood or not, but there are many amazing benefits of eating ghee and there is a lot of research available related to them.

Excess of everything is bad, this also applies to ghee, and its excessive consumption can cause many health problems.

Therefore, in our opinion, except for a few people who are sensitive to Ghee, it can be consumed by all people in the right quantity with a balanced diet or as a medicine and many health benefits can be availed.

Currently, various fitness centers, yoga centers, and health stores are recommending ghee as a part of a healthy diet.

Frequently Asked Questions (FAQs) on Ghee

Q. Does ghee have Omega-6 and Omega-3?

Yes, there are. The ratio of Omega-6/Omega-3 in ghee is 6.7 and 0.5 in butter.

Q. Is ghee high in cholesterol?

If you eat 1 tablespoon (10 grams) of ghee it contains 7.5-8.0 grams of saturated fat and about 32-33 milligrams of cholesterol. According to experts, if your blood cholesterol level is high then you should consume less than 1-2 teaspoons (5-10 grams) of ghee every day.

Q. Which vitamin is ghee?

Ghee is not a vitamin, but a fat. It contains essential nutrients like vitamins (A, E, K, D, and B), omega-3 fatty acids, and conjugated linoleic acid.

Q. Which vitamin is found in abundance in ghee? Which vitamin is rich in ghee?

Ghee contains Vitamin A, Vitamin E, and Vitamin K in abundance and Vitamin D and Vitamin B12 in small quantities.

Q. How many spoons of ghee should be eaten daily? How many spoons of ghee per day?

3-6 tsf. Ghee should be added only to the extent that it enhances the taste of food; food should not be covered with ghee. It is good to take one spoonful of ghee each for breakfast, lunch, and dinner.

Q. Is ghee good for the brain?

In Ayurveda, ghee is considered a "Medhya Rasayan", that is, it increases memory and keeps the nervous system and brain healthy.

Q. Does ghee contain vitamin D?

Yes, it happens.

Q. Does ghee increase blood sugar?

There are very negligible carbs in ghee. Therefore, the consumption of ghee does not affect glucose levels. Apart from this, including ghee in the diet of diabetic patients can also be beneficial.

Q. Can ghee make you fat?

An unbalanced diet, lack of physical exercise, and consumption of excessive ghee can lead to obesity.

Q. Which ghee is best in Ayurveda?

According to Ayurveda, ghee made through the Bilona process from curd made from cow's milk is the best which reduces 'Vata'.

Q. Can we eat ghee without heating?

Yes, it can be consumed raw by mixing it with cooked hot food.

Q. What is the best time to eat ghee?

In the morning on an empty stomach, although can be eaten at any time.

Q. Can you cook in ghee? Can you bake food with ghee?

Yes, food can be cooked in ghee, it does not have any adverse effect on health due to its high smoke point.

Disclaimer

The material given in this article is for your knowledge enhancement only. Our understandings and opinions are presented here, we do not make any kind of claim. In case of any health problem, definitely consult your doctor and consume ghee accordingly.

7 Benefits and Unlocking the Secrets of Ghee: A Nutritional Powerhouse