Ghee butter: 6 healthy reasons to call it a better butter

  • September 7, 2021
  • Posted by:admin
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Ghee butter or the regular butter?  It is a common concern for the Keto diet followers. 

Since the inception of the ketogenic diet and the necessity of consuming fats for the best result, there has been a lot of debate on this topic, particularly within members of the Ketogenic (Keto) diet community.

But what’s the better option here and why? Is it usual milk butter or the clarified butter (ghee butter) is the better butter for the Keto diet plan?

Let’s compare ghee butter vs. butter from different aspects.

 You can easily compare Ghee butter and regular butter because of their general similarities; both being dairy products (made of grass-fed cow milk or grain-fed milk), almost the same calorie count, containing good amounts of fats, and some similar nutrients.

Now before going onto explain this ghee vs. butter Keto issue, we need to understand what a Keto diet is exactly.

What is a Keto diet?

A ketogenic diet is popularly known as the Keto diet. It is a popular and proven effective dieting scheme worldwide, where dieters are suggested to reduce their carbohydrate consumption and instead they need to focus on their protein and good fat intake.

The Keto diet gained popularity due to its ability to lose body fat quickly. People suffering from obesity or with excess unwanted body fat may see great benefits from following a Keto diet, provided there is no history of heart disease or hypertension in the Keto dieters. 

This diet is based on the theory of ketosis, where the human body doesn’t use the Citric Acid Cycle due to the lack of glucose from carbohydrates. So essentially the Keto diet is a high-fat, high-protein, and low-carb diet, the reduction of carbohydrates induces the state of ketosis.

As quality fat intake is a vital issue of this diet plan and both ghee and butter contain loads of milk-fats, the question of butter vs. ghee becomes an important issue for the users.

What is ghee used for the Keto diet?

Maximum saturated fat content is recommended for the Keto diet as the Keto diet prescribes a cut on carbs and add on fats and proteins in the Keto food planning.  

As ghee contains up to 64% of fat, it can be used as a reliable source of saturated fats, provided you use good quality ghee or clarified butter.  Now you may wonder, where to buy clarified butter, which contains pure fat and no adulteration?

In reality, you can buy organic grass-fed ghee for use in your Keto diet. Deciding and finding the authentic source about where to buy clarified butter and buying your ghee butter from there will add better results to your health management with the Keto diet plan.

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Healthier option: ghee or butter

Ghee butter is a great substitute to regular butter that contains substantial amounts of lactose, because it is stripped from milk solids during the clarification process, leaving only healthy butter fats behind as residue.

While it is a much healthier alternative to regular butter, it is still a kind of fat, but ghee contains good fats with lots of health benefits.

Grass-fed ghee vs. Butter: Grass-fed cow ghee is known to be called the “better butter”.

There are many reasons why it is called the better butter

  • Ghee contains more fat per gram than butter: one TBSP of ghee contains 14g fat compared to 12g in butter.
  • Cow ghee butter benefits include a higher smoke point than butter: 485°F (252°C) versus 350°F (177°C) for butter, which makes clarified butter a safer choice for cooking.
  • Cow ghee offers better shelf life: Grass-fed ghee is more shelf-stable and can be preserved without refrigeration, saving you fridge space, which is not applicable for butter. You need to preserve butter in the fridge.
  • Grass-fed Ghee is suitable for those that are lactose intolerant: Ghee is clarified butter, so all the milk solids and proteins are filtered out. Many individuals with a lactose allergy can consume ghee fine but not butter.
  • Grass-fed organic Ghee contains vitamins, butyrate, and CLAs which are gut-friendly and good for your health.
  • Ghee butter contains Medium Chain Triglycerides (MCTs) and this is excellent in providing high energy levels and helps with cognitive functioning.

If you are targeting to consume the right kinds of fats and provide yourself with energy on a keto diet, cow ghee is a better choice than butter.

How to use grass-fed cow ghee in Keto diet: Grass-fed Butter vs Ghee

Ghee butter is a versatile cooking ingredient and adapts well to most cuisines. Keto dieters have reported that grass-fed cow ghee has a more flavorsome taste over regular butter itself.

The common uses of ghee are:
  • Cooking: Replace ghee 1:1 in place of the cooking oils and kinds of butter you use now. Use ghee for deep-frying, sautéing, barbecuing, roasting, baking, baking, sautéing, etc.
  • Spices: Ghee is known to make spices, i.e. Garlic, more flavorsome. Fry some garlic in ghee before adding veggies or meat, and witness the intense aromas given off.
  • Hot drinks: Add a spoonful of ghee into your morning coffee, tea, or hot chocolate for a fast energy boost.
  • You may add ghee in all cooked dishes and it will enhance the taste of the cooked food as a taste enhancer.
  • You can use ghee on the morning toast as a healthy butter alternative. 

Benefits of ghee vs. Butter: WHY ghee is good for the Keto diet ultimately

Overall, grass-fed cow ghee butter if consumed in moderation, can work as a feel-good and everyday staple in your diet.  Replace the current fats in your diet with ghee good fats, and watch your Keto diet work fantastically.’

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Ghee Composition and its role in the ketogenic diet

The composition of ghee and its role in the ketogenic diet is quite unique. A tablespoon of ghee has 13 grams of fat to butter’s 12 grams, and about a gram more of monounsaturated and saturated fats, the good fats, which brings us to MCTs.

The essential fatty acids in the ghee butter promote the ketogenic diet to its success and MCTs also help in cancer prevention.

Ghee vs. Butter: ghee does not have a trace of casein

Casein-free feature is the biggest difference between butter and ghee butter and might be a trump card for you if you’re allergic to dairy protein. Butter is mostly fat and water, but it still has trace amounts of casein and lactose, the two compounds that triggers allergies and sensitivities. Casein provides butter with its silky creaminess.

It can also cause symptoms like:

  • Rashes
  • Puffing, coughing, asthmatic symptoms
  • Itching of skin.
  • Abdominal pain.
  • Nausea, vomiting, and diarrhea, etc.

 Best quality grass-fed ghee butter has little to no casein or lactose, meaning even dairy-sensitive people can usually consume it. It blends into keto coffee well.

Ghee butter
Ghee butter

Also, it is a decent substitute for butter in most of the butter-recipes although it’s oilier than butter and may change the texture of a dish slightly. 

If you do prepare bulletproof coffee with ghee butter, certainly it won’t foam the way butter does so your expectation for getting a frothy latte top may not come true.

But ghee butter is tasty and due to high calorie, gets more energetic than butter-made variety. The short-chain fatty acids like butyric acid, omega-3 fatty acids, beta carotene, conjugated linoleic acid help in healthy colon management.

Ghee vs. Butter: What’s the Difference?

For users, ghee and butter are made up of diverse components. Butter on its own is included butterfat (roiled from cream), water, and milk solids. Ghee, which is reduced from butter, is only made up of butterfat.

Unlike butter, ghee butter, and other types of clarified butter comprises no lactose and are very low in casein content, which makes them a perfect substitute to regular butter for those with dairy and lactose intolerance.

However, sometimes ghee may contain trace amounts of casein and lactose, so it should still be evaded if you’re truly allergic or insensitive.

Ghee can be used in different recipes that need solid fats, such as butter or coconut oil. However, ghee butter offers a slightly nutty taste, which may enhance the flavor of cooking —in a different way.

Ghee vs. Butter for the Keto diet should not be decided on its taste or for the fat content only. The utility of ghee is best assessed if all the ghee benefits are analyzed.  

Ghee offers good fats and its vitamin and antioxidant content is helpful for maintaining a good balance of energy, endurance, and immunity of the body. 

The success of the Keto diet largely depends on the quality of fat intake and lifestyle modification. With proper lifestyle and moderate ghee in diet, the rate of success of ketogenic diet gets obviously boosted.

Where to buy pure grass-fed ghee?

In order to enjoy the best Keto benefits, you should use pure ghee butter in your diet. Rather you should prefer grass-fed ghee in your diet. But you may wonder where to buy ghee that is pure in quality that you can rely upon?

You can buy Milkio, which is declared pure by the USDA. The organic ghee contains up to 64% good fat and is 100% free from adulteration. Milkio ghee is available online for purchase and it is available in some regular outlets too for offline purchase.

Milkio Grass-fed ghee is a premium quality ghee made in New Zealand. Unsalted butter cooked from 100% grass-fed cow milk is used as raw materials and an authentic ghee-making process is used for making Milkio Organic cow ghee.

Milkio grass-fed ghee is a 100% natural product, without any chemical color, flavor, or preservative.  Milkio ghee is storage-friendly, and Keto and Paleo diet friendly good quality fat.

The organic and non-GMO claim of Milkio Ghee is approved by BioGro, New Zealand. Only organic and grass-fed quality unsalted butter is used for making Milkio grass fed Ghee.

Milkio Foods, the manufacturer of Milkio ghee butter is the leading exporter of grass-fed ghee, and Milkio Food exports ghee in 15 countries all over the world.



  1. Grass-fed Ghee Product Specification
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