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In India, it is considered more than a superfood—a true elixir of life and an Ayurvedic remedy that is never missing from the kitchen. In the Western world, it is a go-to for naturopaths, nutritionists, and those who follow a ketogenic diet. We’re talking about ghee, the clarified butter that has been a cornerstone of Indian and Pakistani cuisine for millennia.
Thanks to its numerous healthy benefits, ghee has been gaining popularity here, too. And no wonder: it is antioxidant-rich and anti-inflammatory, and may strengthen the immune system and promote digestion. Thanks to its high vitamin A and Omega 3 fatty acid content, it is among the best saturated fats available—some even add a teaspoon of it to their coffee to make a “bulletproof coffee;” they claim it provides satiation, improves concentration, and nourishes the brain.
What is ghee?
Ghee is a type of clarified butter. It originated in India, where the country’s hot climate meant that butter couldn’t be stored for long periods of time without spoiling. The method of clarifying it—boiling it until the water evaporates and the milk solids separate—keeps it from going rancid. Unlike classic butter; it can be stored for a long time in a jar outside the fridge, similar to coconut oil. Ghee is used throughout South Asia and the Middle East, and is highly appreciated for its many therapeutic and nutritional properties, particularly in India and Pakistan. It’s also used externally to hydrate hair, moisturize skin, and to promote wound healing and soothe skin irritation.
Ghee, a traditional superfood and an Ayurvedic remedy
“For us Indians, ghee is what olive oil is to Italians,” explains Vasudha Rai, journalist, podcaster and author of Ritual, a book that explores traditional Indian health and beauty rituals. “India is an extremely diverse country—each state has a different language and different recipes and flavors. But one thing we have in common is the use of ghee. We really add it to everything: we pour it on lentil curry, we mix it with rice, we make sweets like halva, and we use it in many Ayurvedic medicinal preparations,” she says. “Ghee has the power to reach the nadis, which in Ayurveda are the energy channels like the meridians in Chinese medicine. This is why many in India take medicinal ghee, a ghee with a specific spice or herb in it. Ghee is an excellent anupama, or carrier for transporting medicinal herbs which can penetrate deep into the tissues. This is why in panchakarma, Ayurvedic detox, the first phase consists of drinking medicated ghee that has been cooked for hours with herbs that reach deep into the tissues and detoxify the body at the cellular level. Ghee is used in many other Ayurvedic rituals, such as the foot massage performed every evening and the nabhi chikitsa, which is the practice of pouring a few drops of hot ghee into the navel to nourish the tissues of the whole body.”
Modern studies confirm the possible efficacy of some therapeutic practices involving ghee. “Ghee, its components, and multi-herbal ghee-based formulations known as ghritas are potentially helpful in boosting the immune system and possibly reducing the severity and likelihood of many diseases,” a recent scientific review found. “Studies have demonstrated that ghee and its individual constituents have a beneficial role in modulating immune responses…they indicate the potential of ghee as functional food in preventing and treating various diseases, including tumors/cancers, skin conditions, eye health, and wound healing and merit further research.”
What is the difference between ghee, clarified butter, and regular butter?
Both ghee and clarified butter are the fattiest part of classic butter but they differ in preparation methods (more on how to make your own ghee, below). Ghee has a more intense aroma and appears more golden-yellow than clarified butter.
In terms of cooking, ghee burns at temperatures higher than that of classic butter and has a high smoke point of around 250 degrees. This means that even at very high temperatures it does not release toxic and carcinogenic substances and is therefore better for frying and pan-cooking.
Ghee is pure fat; about 99% of its weight. It keeps longer than butter, and, similar to oil it does not need to be refrigerated. It may become solid when stored at low temperatures, much like coconut oil.
Unlike classic butter, ghee does not contain casein or lactose because the milk solids have been removed through the clarifying process. Therefore, it is suitable for those who are lactose intolerant.
The health benefits of ghee
Ghee contains antioxidants and fat-soluble vitamins such as vitamin A, D, E and K. It also contains minerals such as magnesium, calcium, phosphorus, and potassium.
However, most of the health benefits of ghee appear to be thanks to its its high Omega 3 and Omega 6 fatty acid content. These fatty acids may aid digestion and boost the immune system, as well as help soothe the walls of the intestine. It contains short chain fatty acids, which may be beneficial for the brain and help concentration and memory. Short-chain fatty acids are also a great source of energy and helpful for athletes (or amateur athletes, ahem) who want to increase muscle mass. “These fatty acids are receiving attention from the scientific community for playing important roles in our body such as anti-inflammatory and antioxidant action as well as association with brain health,” a recent review explains.
Ghee also contains butyric acid, another short-chain fatty acid that protects intestinal cells from tumors.
Are there any risks involved with consuming ghee?
Ghee has a lot of calories—one tablespoon contains around 120 calories—so it should be consumed in moderation. It’s also super high in saturated fat, which isn’t bad in and of itself (our diets should contain some saturated fat) but too much fat of any kind can increase the risk of heart disease. The recommended dose of ghee is one teaspoon per day.
How to make ghee
Making ghee at home is easy. Use unsalted, organic butter or—for more health benefits and extra flavor— organic cultured butter.
- Place a stick of butter in a saucepan or bain marie (hot water bath), and cook over low heat until the butter begins to simmer.
- When the fats and liquids start to separate, you’ll hear a crackling sound and a light white foam will form. Gently skim the foam with a spoon to remove gradually and continue to remove until the foam turns to clear bubbles.
- Continue to simmer for about 20 minutes to evaporate all the liquids. A thin film will form on the surface and a solid mass of milk solids will appear underneath.
- Turn off the heat, and let the ghee cool in the pot for about 1 hour. Pour it through a gauze into a glass jar to filter, then place the jar in the fridge. It should be a beautiful golden color and will last up to three months.
How to use ghee in cooking
Ghee offers a more full-bodied flavor than traditional butter. You can use ghee for cooking exactly like you would use traditional butter or other oils. Because of its high smoke point, it works well for frying meat, fish, and vegetables; there is less risk of burning.
Try using ghee as a finishing oil at the end of cooking to give dishes a dose of extra creaminess. It can be drizzled over pasta, risotto, soup, curries, and dishes made with legumes. Or use it to impart a rich, nutty flavor to toasted bread, roasted vegetables, and baked chickens.