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There has been a lot of debate on this topic, particularly within members of the Ketogenic (Keto) diet community. We will tackle this controversial issue through a step by step logical narration.

Ghee and butter can be compared due to their general similarities; both being dairy products, containing good amounts of fats, and some similar nutrients.

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

What is a Keto diet?

A ketogenic diet is a popular and proven successful dieting scheme worldwide, where dieters are recommended to reduce their carbohydrate consumption and instead focus on their protein and 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 trying out a Keto diet, provided there is no history of heart disease or hypertension.

This diet is based off the theory of ketosis; where the human body doesn’t use the Citric Acid Cycle due to a 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.

 So since fats are a major point of interest in this diet, this brings the question of whether ghee or butter is better?

Why grass fed ghee is preferred for the Keto diet:

 Grass fed cow ghee is known to be called the “better butter”. There are many reasons why:

  • Ghee contains more fat per gram than butter: one TBSP of ghee contains 14g fat compared to 1 12g in butter.
  • Ghee offers a higher smoke point than butter: 485°F (252°C) versus 350°F (177°C) for butter.
  • Cow ghee has a better shelf life: Grass fed is more shelf stable and can be preserved without refrigeration, saving you fridge space.
  • 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, butyrates, and CLAs which are gut friendly and good for your health.
  • Ghee contains Medium Chain Triglycerides ¹ (MCTs) and this is excellent in providing high energy levels and helping with cognitive functioning.

If you are wanting 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

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

  • Cooking: Replace ghee 1:1 in place of the cooking oils and butters you use now. Use ghee for stir-frying, sautéing, barbequing, roasting etc.
  • Spices: Ghee is known to make spices, ie. Garlic, more flavoursome. Fry some garlic in ghee before adding veges 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.

Overall, grass fed cow ghee 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’s good fats, and watch your keto diet work fantastically.

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