Ghee is usually prepared by boiling butter, which is mixed with cream (traditionally by whipping curd), scraping any impurities from the surface, then pouring and retaining the clear liquid fat while discarding the solid residue that has settled at the bottom. Spices can be added for flavor.  The texture, color, and taste of the shortening depend on the quality of the butter, the source of the milk used in the process, and the boiling time.

A tablespoon (15 grams) of ghee contains approximately 135 calories, and they all come from fat. This small amount of margarine contains 15 grams of total fat and 9 grams of saturated fat. A tablespoon of ghee also contains 45 milligrams of cholesterol or 15 % of the daily value. Ghee is free of sodium, carbohydrates, fiber, sugar, and protein. 

Ghee has a higher smoking point (200-260 degrees Celsius) than butter (160-190 degrees Celsius). This is an advantage when cooking since the smoke point is that moment when fats degenerate into harmful compounds which can be toxic for our health.

Benefits of Ghee!

Weight loss: Ghee is rich in essential amino acids that help mobilize fat and reduce the size of fat cells.  Butyric acid and medium-chain triglycerides in ghee help mobilize stubborn body fat and get rid of it.  Ghee can also help raise good HDL cholesterol. “Ghee contains conjugated linoleic acid, which is a type of omega-6 fatty acid, which when consumed helps you lose weight. Omega-6 fatty acids can also help.  to increase lean body mass and reduce fat mass, which in turn aids weight loss. 

Rich source of B VITAMINS: While ghee is high in the healthy fat-soluble vitamins A, D, E, and K, it is also high in antioxidants.  It increases the body’s resistance to various infections and diseases by strengthening the immune system. 

Good for cholesterol: Ghee lowers the bad blood cholesterol level and enhances the good blood cholesterol level.

Good for skin: Rejuvenates the skin from the inside and increases its radiance. 

Good for immunity: According to the book, ‘Healing Foods’ by DK Publishing House, ghee is a good source of energy. It contains medium and short-chain fatty acids, they are directly absorbed in the liver “of which, lauric acid is a potent antimicrobial and antifungal substance.”

Good for diabetes: In India, it is common practice to spread ghee on chapatis and parathas.  It is said that applying ghee to chapatti could lower the glycemic index of chapati by a certain amount, in addition to making it more moist and digestible.

Good for Lactose intolerant and Casein intolerant: Ghee is made from butter but the milk solids and impurities have been removed, so most people who are lactose or casein intolerant have no issue with ghee.

Ghee is rich in K2 and CLA (conjugated linoleic acid) – an antioxidant with antiviral properties if obtained from grass-fed buffalo

Healthy Digestive Tract

Research shows that people with unhealthy digestive tracts do not produce butyric acid and ghee is a good source of butyric acid.

Strong Appetite

Ghee stimulates the secretion of stomach acid, thus aiding the digestive process. 

Daily consumption of 2-3 teaspoons of cow mash along with rice and roti improves the digestive process, improves the absorption of nutrients from food, lubricates the colon, and prevents constipation. 

Preferred Intake time:

“Taking 1 or 2 teaspoons of ghee in a cup of warm milk before bed is an effective but gentle way to relieve constipation,” the book notes.

How can you include ghee in your diet plan?

If rice is your staple, add a spoonful of ghee to warm the rice and consume it. Even plain rice (with a little salt) tastes delicious when you add ghee to it.

Another healthy option is to spread a spoonful of ghee on your rotis or parathas

Anything in excess is bad and this applies to ghee as well. Despite its benefits for health and weight loss, ghee should be taken in moderation – after all, it is high in saturated fat. So consult an experienced Nutritionist for your customization.

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