5 Impressive Health Benefits of Ghee (and How to Use It)
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Key Takeaways
- Ghee is a clarified butter with a multitude of benefits, including anti-inflammatory, immunity-boosting, and energy-boosting effects.
- Ghee is a multipurpose ingredient, which can be used for cooking, baking, and even moisturizing.
The next time you’re strolling around the grocery store, consider picking up a jar of ghee. The versatile fat has a wide range of potential health benefits and uses—even beyond cooking—and can make an excellent addition to your kitchen. Keep reading to learn about ghee and its advantages with input from registered dietitian Jennifer Scherer.
- Jennifer Scherer, MS, RDN, registered dietitian and president of Fredericksburg Fitness Studio
What Is Ghee?
Ghee is a type of clarified butter that’s commonly used in Indian and Middle Eastern cooking. All clarified butter is made by heating up butter until the water evaporates and the milk solids separate from the fat and can be strained out. Ghee is cooked for longer than other clarified butters, until the remaining fat becomes golden-brown and develops a rich, slightly nutty flavor (similar to brown butter). “Incorporating ghee into your diet can provide a number of health benefits, especially if used thoughtfully as part of a balanced diet,” Scherer says. “As with any fat, moderation is key.”
5 Health Benefits of Ghee
It Has Anti-Inflammatory and Immunity-Boosting Properties
According to Scherer, the high level of butyrate in ghee may contribute to anti-inflammatory effects in the digestive tract. Butyrate, a type of short-chain fatty acid molecule, “helps maintain the integrity of the gut lining and supports the growth of healthy gut bacteria,” Scherer says. In addition, the fat-soluble vitamins found in ghee–like vitamin A and vitamin E–play an important role in maintaining healthy immune function.
It Aids in Gut Health
Beyond its anti-inflammatory effects, the butyrate in ghee can also help promote general gut health. “Butyrate plays an important role in nourishing the cells of the intestinal lining and promoting digestive health,” Scherer says. This nourishment of the intestinal lining by butyrate, in tandem with its anti-inflammatory properties, can help support a strong gut microbiome.
It Improves Cholesterol and Heart Health
“Contrary to some beliefs about saturated fats, ghee can be beneficial for heart health when consumed in moderation,” Scherer says. Ghee contains a specific type of fatty acid, medium-chain fatty acids (MCFAs), which may help increase HDL (good cholesterol) levels. HDL keeps levels of LDL (bad cholesterol) in check, contributing to a healthy cardiovascular system.
It Increases Energy and Metabolism
Ghee is rich in saturated fats, primarily from medium-chain triglycerides (MCTs), which are known for being metabolized quickly and used for energy, Scherer explains. While it is high in fat, it does not contain trans fats, which are harmful to health.
It Promotes Skin, Hair, and Nail Health
Ghee may also be beneficial outside of the kitchen. “The high vitamin content in ghee—particularly vitamin E—can support healthy skin, hair, and nails,” Scherer says.
3 Uses for Ghee
As a Cooking Fat (Especially for High Heat)
Because ghee is pure fat (as are all clarified butters), it has a high smoke point, which is the temperature at which it will begin to burn and smoke. This means that ghee can be heated to a temperature of 485°F (252°C) without burning. “[Ghee] is a great option for cooking at high temperatures without breaking down and producing harmful compounds, unlike some oils that may degrade when heated too high,” Scherer says.
While Baking
Scherer suggests using ghee instead of butter or oil in your favorite baking recipes. Its rich, nutty flavor can add a unique flavor profile and texture to the finished product.
As a Condiment
Try using ghee as a spread, like butter. “Ghee can be spread on toast, drizzled over steamed vegetables, or mixed into grain-based dishes like rice or quinoa for extra flavor and richness,” Scherer says.
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