Ghee saturated fat is being considered now one of the best edible oils.

However, in the recent past because of high-fat content, ghee was almost like a taboo in the regular diet as it was assumed that high-fat content may stand detrimental to human cardiac health and one of the reasons behind the high cholesterol count in the blood.

But gone are those days! Ghee is now being considered as the 21st-century superfood because of its huge fat content. 

Dieticians and nutritionists are recommending ghee as one of the best dairies for maintaining good heart health and good immunity.

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

Apparently yes! According to Ayurvedic diet, ghee or clarified butter is one of the most preferred edible fats for people with an active lifestyle. Ghee diet is good for carrying ladies, and it is equally good for children too. Ketogenic diet followers prefer to have clarified butter in cooking because it is good for natural weight loss.

But why it is so if this dairy delicacy is full of fat and 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 currently are endorsing ghee diet claiming that this anhydrous fat helps in maintaining 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) is composed of 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, ghee diet can help in reducing cholesterol count.

Ghee fat: good or bad

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

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 but as of now a pool of dieticians and health experts have expressed their consent that naturally and traditionally procured saturated fats like pure cow ghee is good for the users’ health.

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 indeed limit their ghee or butter intake to be one the safer side of ghee fat intake. Active lifestyle, regulated exercise, and pure ghee in the diet with restricted quantity can help in maintaining 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 added.

He has added. ‘I have serious reservation about doctors prescribing vegetable oil brands with highly unsaturated fat which is pro-carcinogenic,’ … ghee is completely free from this carcinogenic threat as well.

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, “Is the ghee saturated fats act adversely for my arteries?” However here the answer is yes and the condition is if there is overeating of ghee, there can be the problem of a clogged artery.

Ghee contains mainly short- and medium-chain fatty acids, and these are the good kind of fats that our brains and cells need for the nourishment. The good news is, ghee fats will not clog artery with plaque if you can couple 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 the liver 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 it 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 in metabolizing and balancing high blood sugar. If you add a teaspoonful 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 diabetics:

The CLA in ghee offers support for reducing the risk of cardiovascular diseases that are said to be a related complication 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 aid the diabetics to digest the sugar from rice efficiently.”

Adding ghee to high-glycemic foods may aid in reducing the impact of carb foods on the blood sugar level of the diabetics.

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 vitamins A, B, E, and K along with other compounds in ghee help in boosting immunity, which usually gets debilitated in diabetics.

How does ghee help in constipation?

Pure ghee contains butyrate, which is a natural supplement for a healthy colon. Ghee in the diet offers the support of butyrate and that 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?

Ghee is free from the milk proteins like lactose and casein and that makes ghee easy to digest, which is uncertain in butter at least for lactose-intolerant people. The smoking point of ghee is higher than butter and that makes ghee a more stable cooking oil than butter. Ghee contains a higher amount of heart-friendly saturated fats and a higher range of calories. In terms of food sensitivity and smoking points, ghee offers better benefits and ghee is healthier than butter.


Let’s come to the conclusion! Cow Ghee helps in excluding toxins out of the cells, which surges metabolism and when your metabolism runs fast, you can lose weight easily as well as you can 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 is also beneficial for weight loss. So we can safely call it a versatile superfood.



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