H&W: To Ghee or Not To Ghee?

Fred Lalas
Oct 25, 2019
2 min read

Updated: Nov 6, 2019

Since I've heard about it in 2017, ghee went from being a cooking ingredient with maadd health benefits to a key ingredient in bulletproof coffees and teas.

Let's talk about that...

What is Ghee?

Ghee is clarified butter made from buffalo or cow's milk. The "Clarified" part means it has been heated for longer than other types of clarified butter. You can make ghee at home using regular unsalted butter by melting the butter slowly, and skimming off the solids that gather on the surface until you end up with a clear, "clarified" liquid. After looking at many articles, here are the main pros and cons I have found thus far.

PROS:

Rich in fat-soluble vitamins A, E, and D and also provides the fat to absorb them. Good for those who struggle with Crohn's disease, Irritable Bowel Syndrome, gluten-sensitivity or autoimmune disease as they can have trouble absorbing vitamin A.

High in Omega 3 and Omega 9 fatty acids including minerals, and conjugated linoleic acid (omega-6 )and lots of phenolic anti-oxidants.

Can improve heart health and lower insulin resistance. High in short-chain and medium-chain fatty acids and butyrate. MCTs or medium-chain triglycerides are preferable to longer-chain because MCTs are more readily usable as energy for your body instead of being stored as fat.

CONS:

Ghee is high in saturated fat. Too much saturated fat can clog your arteries and cause cardiovascular disease, especially those with sedentary or inactive lifestyles. Portion control and moderation are key. In the first article I sited on Shape.com, Registered Dietitian, Vanessa Rissetto recommends 1/2 a tablespoon per serving. Switch between other cooking oils and fats from time to time such as olive oil, avocado oil, sesame oil and coconut oil.

THE VERDICT?:

Good health benefits doesn't mean you should run out and drink a whole jar of Ghee. This clarified butter does indeed have health benefits, as long as it is consumed in moderation. Rissetto says 1/2 a tablespoon per serving while other articles have said 1 to 2 tablespoons depending on the dish (for maximum benefits). If you are interested in bulletproof style drinks, and want to use ghee, the best kind of ghee is the grass-fed kind. You can find this at your local Sprouts, Whole Foods, Trader Joe's or Amazon, where everyone pretty much gets almost anything from almost anywhere.

My next blog post will be my bulletproof decaf green tea recipe. I hope to see all of you soon and wish you the best of health.

-Fred

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