More recently, ghee has made a deserving splash in the nutritional health and wellness communities worldwide.
Source: Indian Journal of Fundamental and Applied Life Sciences 2016. www.cibtech.org/sp.ed/jls/2016/02/jls.htm 2016
What Does Ghee Taste Like?
High-quality ghee smells and tastes nutty, with a hint of caramel. Imagine taking the root flavor of butter and turning it up a few notches.
Ghee (1 tbsp, 14.8 grams)
CLA (conjugated linoleic acid)
8 Powerful Benefits of Ghee
Ghee is essentially 97% fat, so the benefits of ghee will be based primarily on its fatty acid profile.
Studies show that ghee is high in medium and short-chain saturated fatty acids, monounsaturated fatty acids, and Omega-3 fatty acids.
Now let’s explore the top 8 most potent benefits of ghee.
1. Rich in Conjugated Linoleic Acid
Conjugated linoleic acid (CLA) is a highly beneficial fatty acid produced when cows ferment the grass they eat in their rumen stomach.
Ghee from grass-fed cows has been found to provide 10 mg of CLA per gram of fat. This makes ghee one of the most potent sources of CLA out there.
Studies show that consuming CLA is associated with powerful health benefits, including
Reduction in body fat and increase in lean muscle mass
Reduced risk of heart disease
Supports immune response and reduces inflammation
Improves bone density
A 2021 study on mice with pancreatitis found that ghee effectively reduced inflammation.5
Since we humans don’t have a rumen stomach that ferments grass, we can’t produce CLA on our own. So we rely on the products of grass fed cow, sheep, buffalo, and goats.
It’s also worth noting that the CLA that you get in supplement form is made from toxic vegetable “seed” oils. Not surprisingly, supplemental CLA is associated with numerous adverse health effects, including increased inflammation, Insulin resistance, spiked HDL (bad cholesterol), and diarrhea.
The moral of the story is to get your CLA from natural sources like ghee.
2. High in Omega-3 Fatty Acids
A tablespoon of ghee provides around 200 mg or 20% RDV of omega-3 fatty acids.
This essential polyunsaturated fatty acid has been found to help prevent heart disease and stroke, protect against various cancers, and relieve numerous autoimmune disorders, including lupus, eczema, and rheumatoid arthritis.
3. High in Monounsaturated Fatty Acids
Monounsaturated fatty acids and Conjugated Linoleic Acids found in ghee make up 20-30% of the fat content.
Monounsaturated fatty acids have been shown to
reduce bad cholesterol
increase good cholesterol
Potentially reduce the risk of heart disease
Butyrate, one of the saturated fatty acids in ghee, has been shown to support insulin sensitivity, reduce inflammation, and can reduce symptoms of IBS, ulcerative colitis, and Crohn’s disease.
5. Promotes Skin and Heart Health
In addition to healthy fats, ghee also provides antioxidants and vitamins that promote skin health when eaten and when applied topically.
A 2023 study found that “ghee possesses antioxidant, antibacterial, anti-inflammatory, and antiseptic properties, making it beneficial for treating skin-associated problems.”
In another study, patients consumed 60 ml of ghee daily for seven days. On average, the group experienced an 8.3% decrease in serum total cholesterol, a 26.6% reduction in serum triglycerides, a 17.8% decrease in serum phospholipids, and a 15.8% decrease in serum cholesterol esters.
In addition to these positive effects on blood lipids, the patients also enjoyed a significant reduction in scaling, erythema, pruritis, and itching and striking improvements in overall skin appearance.
A 2018 study of 200 people in India found that participants who consumed more ghee and less vegetable oil had healthier serum lipid markers associated with a lower risk of heart disease.
6. High Smoke Point
At a smoke point of 450°F or 232°C, ghee is the best animal fat for high-heat cooking.
This high smoke point means that it’s suitable for frying and sauteing without degrading into potentially harmful compounds.
By comparison, the smoke point of butter is only 350°F.
7. Lactose and Casein-Free
Most people with lactose intolerance and/or dairy allergies tolerate ghee.
This is because the lactose (milk sugar), and casein (dairy protein) that account for most adverse reactions are removed during the process of clarification.
8. Increased Nutrient Absorption
Much has been made about the modest amounts of important fat-soluble vitamins A, D, E, and K2 in ghee.
But ghee’s major nutritive effect is to aid in the absorption of these same fat-soluble vitamins from more vitamin-dense yet leaner foods like liver, steak, and lamb.
Ghee aids in the absorption of fat-soluble vitamins and phytonutrients from other foods, making your meals more nutritionally beneficial.
Ghee is a type of clarified butter. This means that it’s been filtered by heat and strained to remove lactose and dairy proteins. The result is a wonderfully fatty, golden substance that’s suitable for most people who are allergic to lactose and dairy proteins.
Since ghee is 97% pure fat, the benefits of ghee derive from its excellent fatty acid profile. These benefits include
An abundance of beneficial conjugated linoleic acids, Omega-3 fatty acids, monounsaturated fatty acids, and short and medium-chain saturated fatty acids
Improved skin health
Supports heart health due to anti-inflammatory and serum lipid improvements
DISCLAIMER: THIS WEBSITE DOES NOT PROVIDE MEDICAL ADVICE
The information, including but not limited to text, PDFs, graphics, images, and other material contained on this website are for general educational purposes only. No material on this site is intended to be a substitute for professional medical advice, diagnosis, or treatment, and does not create a patient-doctor relationship. Always seek the advice of your physician or other qualified healthcare provider with any questions you may have regarding a medical condition, lifestyle or dietary changes, treatments, and before undertaking a new health care regimen. Never disregard professional medical advice or delay in seeking it because of something you have read on this website.