According to Ms. Kanika Narang, a nutritionist at Indraprastha Apollo Hospital, Delhi (India), ghee is a pure butter, a nutritious food and brings many health benefits when used properly.
Benefits of ghee in diet
Ghee is made by slowly heating from butter to remove the water and solids in the milk, leaving the whole fat. This process not only increases nutritional value but also helps ghee rich in essential fatty acids, vitamins A, D, E and K, and antioxidants. Unlike processed oils, ghee contains short- and medium-chain fatty acids, which provide quick energy and support metabolic functions.
Ghee and gut health
Ghee is a source of butyrate, an important short-chain fatty acid that helps maintain gut health. Butyrate nourishes intestinal cells, reduces inflammation, and supports a healthy gut microbiome. In addition, ghee helps increase the absorption of fat-soluble vitamins, supporting enzymes for digestion and production of bile, thereby improving digestion and helping reduce hunger.
Ghee and cardiovascular health
Although ghee contains saturated fat, recent research has shown that moderate consumption of ghee is not harmful to the heart. In contrast, ghee can help reduce bad cholesterol (LDL) thanks to linoleic acid (CLA), while promoting good cholesterol (HDL).
Ghee is also traditionally used to improve blood circulation and reduce cell damage, but should be consumed reasonably to avoid weight gain or cardiovascular problems.
amount of ghee to consume per day
The ideal amount of ghee depends on each person's lifestyle and eating habits. However, to ensure harmless benefits, 1-2 teaspoons (5-10g) per day is enough for most people, with the total fat content not exceeding 20g per day. People with heart problems or high cholesterol should consult a doctor before increasing ghee intake.
Ghee contains many bioactive compounds that can bring health benefits if used properly. However, you need to pay attention to saturated fat content and follow health recommendations.
