When the toaster smells of crispy sourdough bread, your hand probably instinctively reaches for the butter. But hold on tight – there's an alternative that's just as delicious, but with a much more cosmopolitan pedigree: ghee.
Although it has been a household standard in South Asia for centuries, ghee has become a real culinary sensation in other parts of the world in recent years. Yes, butter He has competition – and he wears a silk scarf and smells of spices.
What is ghee anyway?
Ghee is actually a type of clarified butter. It is made by heating cow's butter until the water and milk proteins evaporate, leaving behind a golden, aromatic liquid with a slightly nutty flavor.
In dishes such as give tadka or khichdi, ghee is that magical touch that gives them soul. In addition to flavor, it also helps with the absorption of vitamins A, D, E, and K, and healthy fatty acids like butyrate support digestion and gut health.
So – it's not just a culinary delight, it's also a digestive Zen master.
Ghee vs. Butter: The Nutritional Duel of the Century
Although ghee is derived from butter, it is much more concentrated – without water and milk proteins. This means that it has more fat and calories per tablespoon, but also more vitamins. Important for lactose intolerant people: ghee is lactose and casein free, which means that even those who experience digestive trauma at the sight of milk can enjoy it.
Ghee (1 tablespoon):
- 14 g fat
- 130 calories
- 9 g saturated fat
- 3 g monounsaturated fat
- 35 mg of cholesterol
Butter (1 tablespoon):
- 12 g fat
- 102 calories
- 7 g saturated fat
- 3 g monounsaturated fat
- 31 mg of cholesterol
Is ghee really healthy?
In moderation – yes, and this is backed up by research. One study from India showed that ghee contains short-chain fatty acids (SCFA), omega-3, and conjugated linoleic acid (CLA), which are said to have anti-inflammatory effects and even improve cognitive function and protect against Alzheimer's disease.
Additionally, ghee contains vitamins A, D, E, and K—the very ones that the body absorbs better in the presence of fat. And ghee is, well, just that.
4 Proven Health Benefits of Ghee
1. Better absorption of vitamins
Due to its fat content, ghee optimizes the absorption of vitamins A, D, E, and K, which are crucial for the immune system, bone health, and glowing skin, if Instagram influencers are to be believed.
2. Anti-inflammatory effects
Some fatty acids in ghee have potential anti-inflammatory effects – on the brain and the body.
3. Immune system and gut health
SCFAs help strengthen the intestinal immune system while also stimulating good bacteria to produce even more SCFAs. A biological cycle that even kefir envies.
4. Joints and bones
Iranians have researched and found that ghee's vitamins and acids help lubricate joints.
Who should avoid ghee?
Those with heart disease, high cholesterol, or metabolic problems should consult their doctor first. Ghee is high in saturated fat, which should be limited. An alternative? Regular use of olive or avocado oil – but an occasional spoonful of ghee in the kitchen is not a sin.
How to introduce ghee into your menu?
Surprisingly easy. You can use it to:
- roasting vegetables
- preparing eggs
- baking cookies
- Popping popcorn with spices
- or as a finishing touch to your favorite bread
Conclusion
Ghee isn't a miracle superfood, but it has some pretty solid arguments in its favor. It's nutritionally similar to butter, but its higher smoke point makes it better for cooking at higher temperatures. And it's friendly to those who say "No thanks" to lactose.
If you're looking for something to add a touch of exoticism and some health charm to your kitchen - ghee is a must-have at your next culinary party.
