Ghee saturated fat- 6 key reasons

  • June 23, 2021
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Ghee saturated fat is being considered now as one of the best cooking oils.

In the recent past, ghee was almost a taboo in the regular diet because of its high-fat content. It was assumed that high-fat content might stand detrimental to human cardiac health, and a ghee diet can be one reason behind the high cholesterol count in the blood.

But gone are those days!  Grass-fed Ghee is now being considered a 21st-century superfood because of its high-fat content. 

Dieticians and nutritionists recommend this dairy product as one of the best dairies for maintaining good heart health and good immunity for its nutritional benefits and antioxidant supports.

 High-fat content and heart-friendly! Don’t you find it inconsistent?

Apparently yes! According to the concept of a healthy ayurvedic diet, ghee or clarified butter is one of the most preferred cooking fats for people with an active lifestyle. A grass-fed organic ghee diet is good for carrying ladies, and it is equally good for children. Ketogenic diet followers prefer to have clarified butter in cooking because it is a reliable source of healthy fats, supporting the natural weight loss process initiated by the Ketogenic diet.

But why is it so if this dairy delicacy is full of fat and we all know that fat is not good for heart health? If a fat-rich diet induces unwanted fat in the body, then how ghee helps in controlling obesity?

This seems to be a clear twist! Moreover, dieticians and nutritionists are currently endorsing the ghee diet claiming that this anhydrous fat helps maintain heart health. Let’s find why and how ghee acts as heart-friendly!

How much fat in ghee? 

Like any cooking oil, brown butter (ghee) comprises almost 64% of saturated fats. It is also rich in oxidized cholesterol: 259 μg/g, or 12.3% of total cholesterol. But if you can combine ghee-cooked food and an exercise integrated active life, instead of raising cholesterol level, a ghee diet can reduce harmful  LDL cholesterol count.

Ghee  saturated fat: good or bad

Cow Ghee contains up to 25% medium and short-chain fatty acids compared to normal dairy butter, whereas Butter contains only 12-15%. Butyric acid,  a short-chain fatty acid, omega-3, found in pure ghee, is related to better gastrointestinal health. Butyrate works as a natural supplement for maintaining a healthy colon. Ghee benefits are applicable for people of all ages and lifestyles, and hence ghee saturated fat is good.

Ghee holds mostly saturated fats out of milk-fat and almost zero counts of harmful Trans fats. This dairy staple offers health benefits because of its healthy saturated fat content, which is good for health if consumed in moderation.  

Is ghee harmful to health?

Pure ghee is a better option than commercially procured butter for its purity, zero lactose, and higher smoke point if analyzed ghee vs. butter. Some people believe that saturated fats are not good fats. Still, a pool of dieticians and health experts have expressed their consent that naturally and traditionally procured saturated fats like pure cow ghee are good for the users’ health. Grass-fed ghee contains Conjugated linoleic acid (CLA), a proven natural supplement for weight loss benefits, and its saturated fat content works as a filler food.

You can use ghee for lowering cholesterol

Based on the results of extensive studies on ghee saturated fats and oil, ghee (clarified butter) doesn’t seem to trouble or increase LDL (“bad”) cholesterol levels dreadfully.

But cardiac patients suffering from high LDL cholesterol levels should limit their ghee or butter intake to be on the safer side of ghee butter fat intake. 

Active lifestyle, regulated exercise, and pure ghee in the diet with restricted quantity can maintain harmful cholesterol levels under control.

You can use cow ghee for heart care

Cow ghee is a rich natural source of CLA, whereas common vegetable oils lack this particular fatty acid. Dr. Kansal, an eminent ghee researcher, said, ‘Ghee usually does not pose much danger to cardiac health as long as the total fat in cow ghee intake remains controlled to the approved limit.’

Moreover, ghee improves blood HDL level, which is good for heart and cholesterol control, he has added.

He has added. ‘I have serious reservations about doctors prescribing vegetable oil brands with highly unsaturated fat which is pro-carcinogenic,’ … ghee is completely free from this carcinogenic threat as well because of its high smoke point. Grass-fed ghee offers a higher smoking point than popular cooking oils like coconut oil, olive oil, canola oil, etc. 

Ghee effect on artery: does ghee clog artery?

If we study fat in ghee vs. dairy butter, it will be seen that the clogging factor is more prevalent in dairy butter. If your query is, “Are the ghee-saturated fats act adversely for my arteries?” However, here the answer is yes, and the condition is if ghee is overeaten, the problem of a clogged artery may become acute.

Ghee contains mainly short- and medium-chain fatty acids, and these are the good kind of fats that our brains and cells need for nourishment. The good news is, ghee fats will not clog arteries with plaque if you can couple the ghee diet with an active lifestyle.

Is ghee bad for the liver?

No, it is not. If pure cow ghee is taken in moderation, it will not affect liver health unless it is already damaged. Dieticians always prefer to suggest food to eat that does not require enzymes produced by the liver for digestion, and one such food is cow ghee, as it gets broken down quickly and is easy to digest with food. Ghee never disturbs the liver, and that is why it is not bad for the liver.

Is ghee good for diabetics?

According to Macrobiotic Nutritionist and Health Coach Shilpa Arora, pure cow ghee is a holistic medicine for diabetes. The fatty acids in pure cow ghee support metabolizing and balancing high blood sugar. If you add a teaspoonful of cow ghee, it will work as a taste enhancer and will not harm your health has said Rujuta Diwekar, the celebrity dietician from India.

Here’s why ghee saturated fat support maybe works as a good option for people with diabetes:

The CLA in ghee offers support for reducing the risk of cardiovascular diseases that are said to be related to the complications of diabetics.

Ghee contains up to 64% good fat, which is measured as healthy. It is recognized to help in absorbing nutrients from the diet. As per Nutritionist Rujuta Diwekar, “Adding ghee in the rice may help diabetics digest the sugar from rice efficiently.”

Adding desi ghee to high-glycemic foods may reduce carb foods’ impact on the blood sugar level of people with diabetes.

Ghee helps to smoothen the digestive tract and confirms a clean gut. It helps in relieving constipation, and accordingly, it helps in keeping your body healthy.

The existence of fat-soluble vitamins A, B, E, and K, along with other organic grass-fed ghee compounds, boosts immunity, which usually gets debilitated in people with diabetes.

How does ghee help in constipation?

Pure ghee contains health-friendly butyrate, which is a natural supplement for a healthy colon.  Grass-fed cow Ghee in the diet offers butyrate support, which makes ghee a natural laxative. If you are suffering from chronic constipation or the problem of IBS (Irritable bowel syndrome), ghee in diet or ghee with lukewarm water at night will offer you natural relief.

Is ghee healthier than butter?

 The best quality grass-fed Ghee is free from the milk proteins like lactose and casein, making ghee easy to digest, which is uncertain in butter, at least for lactose-intolerant people. The smoking point of ghee is higher than butter, making ghee a more stable cooking oil than regular butter and popular oils like coconut oil, olive oil, etc. Ghee contains a higher amount of heart-friendly saturated fats and a higher range of calories, making it Keto-friendly dairy. In terms of food sensitivity and smoking points, ghee offers better benefits, and ghee is healthier than butter.

At the time of making ghee, milk solids like lactose, casein gets removed from the butterfat. Therefore ghee becomes safe for lactose intolerant or dairy allergic people. The healthy saturated fats content of ghee is the reason behind its suitability for high-temperature cooking like baking, slow-cooking, deep-frying, etc. 


Let’s conclude! Cow Ghee helps in excluding toxins out of the cells, which surges metabolism, and when your metabolism runs fast, you can lose weight easily and take care of your heart! Ghee’s diet is healthy, and we have to keep in mind that an active lifestyle and portion control is the key to enjoy balance.

Saturated fats in ghee is an excellent source of good fats, and it contains Vitamins A, D, E, and K. If you add ghee in your food, you will enjoy lots of health benefits, a healthy heart is one of them.

Not only ghee saturated fat improves the digestive health of a human, but it also supports weight loss. So we can safely call it a versatile superfood.

To enjoy all the ghee saturated fat benefits, you need to buy the best quality grass-fed ghee like Milkio Grass-fed ghee.  The ghee is made in New Zealand by Milkio Foods, and only grass-fed cow milk butter/cream is used for preparing Milkio ghee. It is a natural product without synthetic color, flavor, and preservative.  The purity of Milkio Ghee is certified by the USDA.

Milkio Grass-fed ghee is storage-friendly. You can store this saturated fat-enriched diary staple in your kitchen for 12-18 months from the date of manufacturing without any refrigeration support. The dairy product is certified non-GMO and organic by BioGro, New Zealand. Check here to know more about Milkio grass-fed ghee. 

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