Ghee is a dairy product that may offer some health benefits, such as supporting healthy skin and hair and helping maintain cognitive health. Because it does not contain lactose, it may also be suitable for people with lactose intolerance.
Also known as clarified butter, ghee can be made from cow, sheep, goat, or buffalo milk. It is prepared by gently heating butter to remove the water and milk solids, including proteins and lactose, leaving a golden, slightly translucent fat.
However, like regular butter, ghee is high in saturated fat. For that reason, it should be consumed in moderation.
Main benefits
Possible health benefits of ghee include:
1. May be suitable for people with lactose intolerance
Ghee does not contain lactose because it goes through a clarification process that removes milk solids, including whey, which contains lactose.
Because of this, it may be a better option for people with lactose intolerance. According to the National Institute of Diabetes and Digestive and Kidney Diseases, symptoms of lactose intolerance can often be managed by limiting or avoiding lactose-containing foods and drinks, such as milk and milk products.
2. Supports skin and hair health
Ghee may help support healthy skin and hair because it contains vitamins A and E, which act as moisturizers and antioxidants.
3. May aid digestion
Ghee may support digestion because it contains short- and medium-chain fatty acids, which are more easily absorbed in the intestine.
4. May support cognitive health
Ghee may help maintain cognitive health because it contains short-chain fatty acids, omega-3, and conjugated linoleic acid (CLA), which are fats with anti-inflammatory effects.
5. May be better tolerated by people sensitive to casein
During the clarification process, when whey is separated, ghee ends up with only a small amount of casein, which is a protein found in cow’s milk.
For this reason, it may be consumed by people who are sensitive to this protein.
6. Suitable for high-heat cooking
Ghee can be used in cooking because it is more stable at high temperatures, between 200 to 250°C (392 and 482°F), unlike regular butter.
7. Has a long shelf life
Ghee does not need to be stored in the refrigerator because removing the milk solids gives it a longer shelf life, even though it stays liquid like olive oil.
Here’s a clearer, more streamlined version:
How to make ghee
To make ghee, you only need 250 g (about 1 cup) of unsalted butter, or any amount you prefer.
The step-by-step process is:
-
Place the butter in a glass or stainless steel saucepan and heat over medium heat until it melts and starts to boil. You can also use a double boiler.
-
Use a skimmer or spoon to remove the foam that forms on the surface, trying not to stir the liquid. This process takes about 30 to 40 minutes.
-
Let the butter cool slightly, then strain the liquid through a sieve to remove the solids that collect at the bottom of the pan, which contain lactose and other milk solids.
-
Transfer the ghee to a sterilized glass jar and store it in the refrigerator for the first day so it can firm up. After that, you can keep it at room temperature.
To help the ghee last longer, store it in a sterilized glass jar. To sterilize the jar, pour boiling water into it and let it sit for 10 minutes, then place it upside down on a clean cloth to dry so that impurities from the air do not enter. Once dry, close the jar tightly and use the ghee as needed.
Ghee vs butter
The following table shows the nutritional information for 5 g (about 1 teaspoon) of ghee and regular butter:
Ghee should be consumed as part of a balanced, healthy diet along with regular physical activity.
How to consume
Ghee can be used in place of regular butter for cooking, making rice, pasta, soup, or mashed potatoes, or spreading on bread or toast.
It can also be used as an ingredient in desserts such as cookies and cakes.
Is ghee healthier than butter?
When eaten occasionally, in small amounts, and as part of a balanced diet with regular physical activity, ghee may be considered healthy.
However, like regular butter, ghee is high in saturated fat, and regular or excessive intake is associated with an increased risk of cardiovascular disease.
For this reason, intake of saturated fat, such as the kind found in ghee, should not exceed 10% of total daily calories, based on the Dietary Guidelines for Americans, which recommend that adults and children over age 2 get less than 10% of daily calories from saturated fat.