Ghee, known as clarified butter, is mostly used in South Asian and Middle Eastern cooking. Perhaps, it may contain plenty of fat but contains no lactose. As Ghee’s milk solids have been removed, it doesn’t need to be refrigerated and can be kept at room temperature for several weeks. Ghee has a rich, nutty flavor and a high smoke point, making it ideal for frying, sautéing, and roasting. Through this blog post, we aim to explore the potential health benefits of eating ghee, including its ability to boost immunity, improve digestion, enhance brain function, promote weight loss, and improve skin, eye, and bone health.
We will also discuss incorporating ghee into your diet to reap these benefits. And also at the very end of this blog post, we answered a few Frequently Asked Questions that you might ask!
Nutritional Value of Ghee:
According to Food Data Central, Ghee is primarily fat and is rich in Calories, Fat, and Monounsaturated fat as well as vitamins A, E, and K.
- Calories: 123
- Fat: 14 gram
- Saturated Fat: 9 gram
- Monounsaturated Fat: 4 gram
- Polyunsaturated fat: 0.5 grams
- Protein: trace amounts
- Vitamin A: 13% of the Daily Value (DV)
- Vitamin E: 3% of the DV
- Vitamin K: 1% of the DV
Health Benefits of Eating Ghee:
Speaking of the benefits of eating Ghee? It surely is beneficial in many ways, such as – boosting immunity, improving digestion, and various health benefits. Cooking healthy foods and vegetables with ghee may help you absorb more nutrients.
Research has found several potential health benefits to eating ghee:
Boosts Immunity:
Research to the National Institute of Health, ghee contains butyric acid, a short-chain fatty acid that has been shown to enhance the immune system by increasing the production of killer T-cells, which help fight infections and cancer cells. In another study by NIH, butyric acid was found to increase the activity of natural killer cells and other immune cells in the blood.
Improves digestion:
As Ghee is rich in butyric and other short-chain fatty acids, it improves gut health and reduces inflammation in the digestive tract. Ghee contains a significant level of butyric acid, an anti-carcinogenic short-chain fatty acid. Butyric acid has been shown to inhibit the growth of mammary tumors.
Butyric acid is also a biological response modifier, a substance that arouses the body’s response to infection. Studies show it boasts numerous healing and soothing properties on the intestinal tract (source, source). Some strains of beneficial gut flora produce butyric acid, and research shows the butyric acid produced may be a potential treatment for Irritable Bowel Disease.
Ghee boasts bioavailable vitamin A:
Ghee contains bioavailable vitamin A, which is important for maintaining healthy vision, skin, and immune systems. A study published in the Journal of Agricultural and Food Chemistry found that ghee contained higher levels of vitamin A than other commonly used oils, such as soybean, sunflower, and canola oil (Srinivasan et al., 2014).
According to research by NIH, Ghee can help ramp up your intake of vitamin A, a fat-soluble vitamin that’s important for maintaining eye health, skin health, immune function, and more.
Support heart health:
Some research by NIH proved that Ghee is rich in omega-3 fatty acids, which may help decrease inflammation and protect against heart disease. Studies show that using ghee as a part of a balanced diet can help reduce unhealthy cholesterol levels.
Ghee is good for Skin & Hair:
The Benefits You Can Enjoy From Eating a Spoonful of Ghee Daily is – Nutritional Powerhouse; Because ghee is loaded with essential fat-soluble vitamins D, K, E & A. These nutrients can help to improve the immune system & brain Function.
Are you facing dull & dry skin problems? Ghee can help you with your dry & dull skin. Eating ghee daily can moisturize your skin for a long time. Because ghee has a nourishing agent & is very helpful for dry skin. Thinking about which skin type of ghee is suitable? No worries! Ghee is suitable for all skin types!
Daily consumption of ghee is also great for your hair – it makes your scalp less dry and promotes the growth of lustrous, thick hair.
Eating ghee on an empty stomach in the morning:
Consuming it on an empty stomach only adds to its many benefits. Starting your day with ghee can cleanse your digestive system and work wonders for constipation.
Benefits of drinking ghee with hot water at night:
Eating ghee daily can lead to many benefits but if you want the best of it then eat with hot water at night. Eating ghee with hot water can improve blood circulation, promote lubrication, and remove bad cholesterol.
Eating ghee during pregnancy:
Ghee has many health benefits and it is essential to consume 2 tablespoons of ghee which is beneficial for overall health. But during pregnancy ghee is beneficial for the mother & baby too as pregnant women need healthy fats.
- It may provide relief from constipation during pregnancy.
- It may help in the development of a baby’s brain.
- It helps in improving the digestion of a woman.
- It helps nourish the baby.
- It helps ease the labor.
Ghee after delivery:
Ghee can boost milk production and enhance nutrient absorption, benefiting both mother and baby. It has excellent nutrient-carrying properties, quickly delivering vitamins and minerals to cells, including breast milk. Therefore, postpartum moms are advised to consume up to two teaspoons of ghee daily.
Eating ghee with milk at night:
Milk and ghee at night are proven remedies for colon care due to their laxative and gut health benefits. However, lactose-intolerant individuals should avoid milk and try a mixture of ghee and lukewarm water instead.
Benefits of eating ghee & Banana:
Ghee has a good amount of vitamin A for vision, skin, and immunity and traces of vitamin E to power a baby’s growth and development. Ghee is also packed with saturated fat – the most abundant type of fat in breast milk.
Benefits of eating ghee for weight loss:
Ghee’s amino acid composition promotes the shrinking of fat cells in the body, leading to a faster weight loss process. Additionally, ghee’s high levels of omega-6 and omega-3 fatty acids stimulate the body to burn fat tissue to generate energy, further aiding in weight loss.
Benefits of eating ghee for weight gain:
While ghee has been linked to weight loss in certain individuals due to its conjugated linoleic acid (CLA) content, it is a high-calorie and high-fat food. Therefore, excessive consumption of ghee can contribute to weight gain despite its potential health benefits.
How to get the highest benefits of ghee?
- Make it your primary cooking fat for sautéing
- Swap it for butter for spreading on baked goods
- Toss steamed vegetables with ghee and sea salt
- Use it in any recipe that calls for cooking oil
- Use it in place of coconut oil or palm oil for baking
- If roasting vegetables, you can melt ghee and then drizzle it on like olive oil before baking.
Finally, as a cooking fat, ghee can provide various advantages. It has a high smoke point, making it perfect for high-heat culinary methods including frying and roasting. Ghee is also shelf-stable and has an extended shelf life, making it an ideal cooking ingredient. Furthermore, ghee is high in vitamins and healthy fats, which can provide a variety of health benefits such as enhanced digestion, immunological function, and vitality. However, ghee is a rich source of cholesterol and should be used in moderation as part of a balanced diet. Overall, ghee can be a tasty and nutritious addition to a variety of recipes.
Comparison of ghee to other cooking oils
Ghee has a distinct flavor and nutritional profile that sets it apart from other cooking oils. Ghee has a higher smoke point than many other cooking oils. According to the National Institute of Health, the smoke point of Ghee is around 482°F (250°C), whereas the smoke point of oil is around 320°F (160°C). Ghee also has high saturated fat, which can cause immense heart disease. But few food researchers found that compared to the other saturated fat, the saturated fat in Ghee might have different effects on health. Another research by the national institute of Health shows that ghee is rich in fat-soluble vitamins like A, D, E, and K, which are important for overall health. One study found that ghee had higher levels of vitamins A and E than other cooking oils like soybean and sunflower oil.
Frequently Asked Questions:
What happens if we eat ghee daily?
Eating ghee daily in moderate amounts can have several health benefits such as improving digestion, enhancing brain function, strengthening bones, and boosting the immune system. However, excessive consumption of ghee can lead to weight gain and increase the risk of heart disease.
What is the best time to eat ghee?
The best time to eat ghee is in the morning on an empty stomach, or during meals to aid digestion. It is best to avoid consuming ghee at night as it can lead to weight gain.
How much ghee should I eat a day?
The amount of ghee one should consume per day depends on various factors such as age, weight, and health status. In general, consuming 1-2 teaspoons of ghee per day is considered safe and beneficial for health.
Does eating ghee make skin glow?
Ghee contains essential fatty acids and antioxidants that help in maintaining healthy skin. Regular consumption of ghee in moderate amounts can make the skin soft and supple, but excessive consumption can lead to acne and other skin problems.
Does ghee increase fat or not?
Ghee is a concentrated source of fat and calories, and consuming it in excess can lead to weight gain. However, when consumed in moderation, ghee can aid in weight loss as it is rich in conjugated linoleic acid (CLA), which helps burn fat.
Who should not eat ghee?
Individuals with high cholesterol levels and heart disease should limit their intake of ghee as it is high in saturated fat. People who are lactose intolerant or have a dairy allergy should also avoid consuming ghee.
Does eating ghee reduce belly fat?
While ghee cannot directly reduce belly fat, it can aid in weight loss, which in turn can help reduce belly fat. Consuming ghee in moderation along with a balanced diet and regular exercise can help achieve a healthy body weight.
What is the healthiest way to eat ghee?
The healthiest way to eat ghee is to consume it in moderation and combination with a balanced diet and regular exercise. It is also best to use ghee made from grass-fed cows as it is higher in nutrients and free from harmful chemicals.
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