Table of Content

• Nutrition facts about ghee

• Benefits of using desi ghee

• Side effects of using desi ghee

• Safe ways to add ghee to your diet for health benefits

• Take-Home Points

• FAQ on Desi Ghee: Side Effects, Benefits, Uses and More

Introduction

Desi ghee is the most popularly used milk product in the Indian diet. It promotes digestion and absorption of food which lessens the accumulation of toxins in the body. According to Indian Ayurvedic texts, ghee is an excellent therapeutic vehicle for carting herbs' properties to the body's deep tissues. Adding ghee to your daily diet has numerous benefits, including helping fight against recurrent infections, increasing immunity, and improving overall brain functioning. However, ghee is rich in fat, and one should add ghee to their diet in moderation as many potential health risks are associated with its consumption. 

Nutrition facts about ghee

The preparation of desi ghee involves treating cow milk butter with low heat until the water evaporates. The milk solids left behind are skimmed off or strained if needed, which leaves clarified liquid fat known as desi ghee. It keeps more nutrients than standard clarified butter.

As per USDA, one tablespoon of ghee (15g) contains:

• Calories: 130

• Sodium: 0mg

• Carbohydrates: 0g

• Fiber: 0g

• Sugars: 0g

• Protein: 0g

• Fat: 15g

• Vitamin A: 107.5mcg

• Vitamin E: 0.4mg

• Vitamin K: 1.1mcg

Benefits of using desi ghee

Ghee is rich in antioxidants, vitamins, and healthy fats. Adding ghee to the diet helps to absorb more nutrients.

Support heart health

Ghee is rich in fat but contains high concentrations of monounsaturated Omega-3s. These healthful fatty acids keep a healthy heart and cardiovascular system. Studies show that adding ghee to a daily diet can help reduce unhealthy cholesterol levels and lower coronary heart disease prevalence.

A healthy alternative for lactose-intolerant people

Only trace amounts of lactose (milk sugar) and casein (milk protein) are seen in ghee as preparation involves removing milk solids. Thus, ghee is a good source of fat for lactose-intolerant people.

Anti-inflammatory effects

Indian Ayurvedic medicine prescribes ghee as a topical medicine to treat burns and swelling. Ghee contains butyrate, a fatty acid that has anti-inflammatory properties and can soothe inflammation within the body.

Prevent obesity

Ghee is an important source of CLA or conjugated linoleic acid. Research shows that the CLA may help reduce excessive weight gain and decrease body fat mass in some people. It also hinders the natural process of cholesterol formation in the body and increases cholesterol excretion in the faeces, which helps lower cholesterol levels. Moreover, it prevents plaque formation in the arteries. 

Restrict exposure to carcinogenic acrylamide

Exposure of cooking fats to high heat produces a toxic and carcinogenic compound called acrylamide. A 2016 study shows ghee has much less acrylamide when heated than vegetable oils (and even other saturated fats).

Good for skin

Ghee is rich in fatty acids and antioxidants. It helps to maintain healthy skin by enhancing skin repair, treating cracks, locking in moisture, and softening the skin.

Side effects of using desi ghee

Excess can be harmful. Consuming high amounts of desi ghee could result in various health problems. It is always necessary to consult your doctor and know your health status before adding ghee to your diet routine.

Weight gain

Ghee is a fat-rich and calorie-dense food. Despite its health usefulness, consuming too much ghee can cause weight gain and increase the risk of obesity.

Heart Disease

In moderation, ghee can lower the risk of heart disease. But high amounts of saturated fat can increase the risk of heart disease. People with other risk factors for heart disease should seek advice from experts before introducing ghee into the diet.

Digestive issues

Ghee is a good laxative that clears the intestinal passage, allowing smooth bowel movements. But it is difficult to digest for some people. People who frequently suffer from digestive issues such as bloating and indigestion should consume it cautiously. Excessive consumption may also cause loose motion and vomiting in some people.

Consuming desi ghee and honey in equal portions could harm the body.

Honey is a complex polysaccharide that requires special enzymes to break up into simple sugars. Ghee is a complex chain of fatty acids. It requires emulsification and the action of lipase and other lipid-breaking enzymes. 

When taken together, they interact with one another in the Gastro-Intestinal tract, causing too much accumulation of free radicals within systems, causing adverse effects on the body. 

Safe ways to add ghee to your diet for health benefits

Since high amounts of saturated fat lead to heart disease development, experts recommend limiting the intake of ghee to 10% or less of your daily calories. The American Heart Association advises reducing saturated fat to no more than 5% - 6% of total daily calories for people who need to lower their cholesterol. A tablespoon of ghee contains nearly 40mg of cholesterol, or 13% of the advised daily intake, slightly higher than butter (10% RDI or 30mg).  

Here are some safe ways to add desi ghee to your diet. However, experts recommend consulting your dietician or personal doctor before adding ghee to your daily diet.

1. Add 7-14 g or ½ to 1 tbsp of ghee to your bowl of morning oatmeal or spread on toast instead of regular butter.

2. Blend 7-14 g or ½ to 1 tbsp of ghee into your smoothie recipe. Ghee is a super ingredient with energy-boosting properties. Adding ghee to your smoothie makes it more powerful.

3. Substitute butter in recipes with ½ - 1 tbsp of ghee.

4. Add 1 tsp of desi ghee to warm milk and consume it. This combo strengthens the digestive system and improves metabolism. 

5. Use ghee to saute or stir-fry the vegetables instead of regular cooking oil.

6. Pour about 3 tbsp of melted ghee over the popcorn. This way, you can make your movie night snack healthier. 

Take-Home Points

• Desi ghee is a variation of clarified butter prepared from cow milk butter and is popular in the culinary traditions of India. Ghee is rich in antioxidants, vitamins, and healthy fats. 

• Studies have found many potential health benefits to consuming ghee, such as supporting heart health, being a healthy alternative for lactose-intolerant people, having anti-inflammatory effects, preventing obesity, restricting exposure to acrylamide, and being good for the skin. But it is always necessary to consume desi ghee in moderation.

• Desi ghee is a fat-rich and calorie-dense food. Excess consumption of desi ghee could result in various health problems, such as weight gain, the risk for heart disease, digestive issues, etc. It is always necessary to consult your doctor and know your health status before adding ghee to your diet routine.