Ghee: Healthier Than Butter?
- Dietitian.Lauren Hmede
- Oct 24, 2019
- 2 min read
Introduction:
Ghee has long been a staple in Indian cuisine and recently become quite popular in certain circles elsewhere.
Some people praise it as an alternative to butter that provides additional benefits.
However, others question whether ghee is superior to regular butter or may even pose health risks.
This article takes a detailed look at ghee and how it compares with butter.
What is ghee?
Ghee is a type of clarified butter that is stable at room temperature. It has been used in Indian cooking and Ayurvedic medicine since ancient times.
How is it made?
Ghee can be made by heating butter to remove the water and milk solids from the fat.
How does it compare with butter?
Ghee and butter have similar nutritional compositions and culinary properties, although there are a few differences.
Calories and nutrients
Ghee:
Calories: 112
Butter:
Calories: 100
Fat: Ghee
13 grams
Fat:Butter
11 grams
Saturated fat: Ghee
8 grams
Saturated fat: Butter
7 grams
Monounsaturated fat: Ghee
4 grams
3 grams
Polyunsaturated fat
0.5 grams 0.5 grams
Protein
Trace amounts Trace amounts
Carbs
Trace amounts Trace amounts
Vitamin A
12% of the Daily Value (DV) 11% of the DV
Vitamin E
2% of the DV 2% of the DV
Vitamin K
1% of the DV 1% of the DV
Ghee and butter comprise nearly 100% fat, but ghee may be the better choice for people with lactose or casein sensitivities.
Culinary uses | Uses
Ghee may be better for high-temperature cooking, but butter has a sweeter taste that may be more suitable for baking.
Potential adverse effects
The potential adverse effects of ghee include an increase in LDL (bad) cholesterol levels and the formation of oxidized cholesterol during its production.
Conclusion:
Ghee is a natural food with a long history of medicinal and culinary uses.
It provides certain cooking advantages over butter and is certainly preferable if you have a dairy allergy or intolerance.
However, no evidence suggests that it's healthier than butter overall. Both can be enjoyed in moderation as part of a healthy diet.
Sources:
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