Ghee cholesterol association is a well-known concern: now the trillion dollar quandary is how ghee is good for health.
It has a one point answer: the key is MODERATION. New-age Dieticians and modern nutritionists often recommend to add moderate quantity of pure cow ghee in diet to enjoy ghee benefits.
What research finds? Does ghee contain cholesterol?
One table spoon ghee contains almost 8 grams of saturated fat and 33 mg of cholesterol. Indeed it’s a proven fact that consumption of saturated fat and high cholesterol based foods are associated with the risk of developing cardiovascular disease and arteriosclerosis.
If ghee cholesterol and heart disease is related to each other, then what makes clarified butter healthy? Yes, it’s healthy if you plan to consume pure brown butter under moderation and proper diet planning.
Clarified Butter and cholesterol quantity
Here by mentioning ghee we are indicating at pure cow ghee, procured from 100% grass fed cow milk. Cow ghee contains cholesterol, but if consumed in restriction, it is helpful in maintaining good HDL cholesterol in body. It is also known as brown butter, clarified butter, and anhydrous milk fat.
According to a recent study (https://www.medicalnewstoday.com/articles/321707.php), on the people of India, it has been observed that fat and cholesterol level in blood is healthier in people who consume more cow clarified butter and less mustard oil.
Consumers with food habit of using more mustard oil than ghee are detected with higher level of LDL cholesterol and lower level of HDL cholesterol, which is more vulnerable to develop cardiac disease.
Some qualities of mustard oil are restricted for consumption in the United States, Canada, and some part of Europe because they are detected with unhealthy quantity of erucic acid.
In comparison to mustard oil and other vegetable oils, consumption of (brown butter) ghee helps in regulating the quantity of cholesterol in blood.
Pure ghee cholesterol association cannot be considered completely negative if you can practice moderation. Ghee Cholesterol quantity ranges from 252 to 284 mg/100 grams out of which HDL cholesterol is major component. (https://en.wikipedia.org/wiki/Ghee)
Ghee cholesterol level: is ghee harmful for health
Too much of anything can be bad for health. This is applicable for clarified butter also. Indiscriminate use of brown butter can be risky for your health. But if you consume pure cow ghee, there are more health benefits than harm.
The key is, awareness of quality and process of adding it to diet.
- You may use ghee for baking, sautéing, and frying instead of using common cooking oil. The high smoking point of clarified butter is an advantage for cholesterol control.
- You may have ghee with coffee in morning: it will work as filler food and will control your hunger pang. It will result in natural weight loss.
- Ghee helps in reducing constipation and in maintaining a healthy gut. Cow milk made brown butter contains butyrate and that is helpful for regular toxin release from body.
Ghee cholesterol level is definitely variable and it often depends on the raw material used for ghee making and to some extent on the manufacturing process. Therefore, purity is a deciding factor in ghee benefits.
Ghee and HDL cholesterol
Cholesterol is harmful for heart health but there is a catch. LDL cholesterol count is blood is more risky to heart health whereas HDL cholesterol in blood foes not impact of heart health. Moreover, HDL is beneficial to the body because it is able to whisk cholesterol away from arterial walls and off to the liver, protecting against plaque buildup, a common cause of heart attack.
You may consider inclusion of ghee diet as pure ghee diet in moderation coupled with exercise can increase the level of HDL, the “good cholesterol,” in your blood. Higher levels of HDL will go hand in hand with lower levels of triglycerides and you can maintain a healthy heart.
Is ghee cholesterol free?
No, it is not. But good quality ghee can be used for improving health. However, the benefits largely depends on the health, age, and active lifestyle of the consumer.
Clarified butter in diet
Clarified butter in diet and sedentary lifestyle can be dangerous for every human being irrespective of their age range and general health condition. On the other hand, active lifestyle, healthy ghee diet, and good amount of rest can be helpful for staying healthy and staying away of cardio diseases.
Cow ghee and cholesterol control
Moderate Consumption of pure brown butter and cholesterol control is an interrelated factor. You can keep your LDL cholesterol count strictly under control by adding moderate ghee in diet.
According to dietitians, everyday 3 teaspoons of pure cow ghee is harmless and can keep your cholesterol count controlled if coupled with healthy diet and active life style.