Ghee vs. cooking oil is a typical diet concern. Once upon a time, ghee was considered a taboo in the diet, but now gone are those days! Ghee has earned huge popularity worldwide. Over the common cooking oils, ghee is a better cooking option.

If you search a cookbook, you may find many recipes where ghee is optional, and you are asked to substitute the ingredient with any other cooking oil. But if we compare ghee vs oil,  is cooking oil a substitute for grass-fed cow ghee? Let’s look at the difference between ghee and other cooking oil.

• Ghee vs. Cooking oil: Production

Grass-fed Ghee is produced from 100% grass-fed cow milk, whereas cooking oil is mostly produced from different oil seeds. While ghee is a dairy product, cooking oils are plant-based food products. Grass-fed ghee is produced from animal products, whereas oils mainly originate from herbal resources.

• Ghee vs. Cooking oil: Source of saturated fats

Having good quality saturated fats is good for heart health: in that way, consuming ghee in moderation has many benefits. Some of them are better digestion, natural laxatives, help in weight loss, etc. On the other hand, cooking oil is free from cholesterol, but other than this feature, cooking oils have no therapeutic benefits for consumers.

• Ghee vs. cooking oil: High smoking point

Grass-fed Ghee has a higher smoking point than any cooking oil. The higher smoking point ensures that grass-fed ghee does not break fatty acid chains while cooking oil gets broken in harmful free radicals, which may induce cancerous diseases while used for frying or baking.

Although cooking oils are cholesterol-free, indiscriminate cooking oil consumption may induce increased blood cholesterol. 

• Ghee vs. oil: Ghee contains nutrients

Grass-fed cow ghee contains natural antioxidants and vitamins like A, D, E, and K2. It is the highest natural source of CLA: ghee has many nutritional benefits if taken in moderation. On the other hand, after comparing ghee vs oil,  cooking oils do not have these nutrients, and these oils do not have any therapeutic effect on the body, even if consumed in the prescribed quantity.

Ghee suits dairy intolerants.

Dairy-intolerant people can take ghee to enjoy milk benefits to a large extent. But there are no such food benefits of cooking oils.

• Ghee can be used as a spread.

 Pure Cow-Ghee can be used as a spread, but cooking oil cannot be consumed as a spread.

• Natural laxative

Grass-fed Cow ghee is a natural laxative because of its butyric oil content, a short-chain fatty acid. However, cooking oils do not have this property.

Ghee vs. cooking oil: How to substitute oil with ghee in cooking?

Substituting oil with ghee in cooking can add a deliciously rich and nutty flavor to your dishes. Here are seven ways to make the switch:

1. • Sautéing and Stir-Frying: Use ghee instead of oil when sautéing vegetables, meats, or tofu. Ghee’s high smoke point makes it ideal for high-heat cooking, and its flavor will enhance the overall taste of your dish.

1. • Roasting and Baking: Replace oil with ghee when roasting vegetables or baking goods like cookies, cakes, and muffins. The unique taste of ghee can add depth to your baked creations.

1. • Pan-Frying and Deep-Frying: Substitute oil with ghee when pan-frying or deep-frying foods. Ghee’s high smoke point and rich flavor make it an excellent choice for creating a crispy exterior and enhancing the overall taste.

1. • Greasing Pans and Griddles: Before cooking, use melted ghee to grease baking pans, griddles, and skillets. This can prevent sticking while also adding a buttery touch.

1. • Stirring into Soups and Stews: Add a spoonful of ghee to finish soups and stews just before serving. The ghee will melt into the hot liquid, enriching the flavor and adding a silky texture.

1. • Dressing Salads and Vegetables: Create flavorful dressings by using melted ghee as a base. Combine it with vinegar, lemon juice, herbs, and spices for a unique salad dressing that complements your greens and vegetables.

1. • Drizzling over Grains and Pasta: Instead of plain oil, drizzle melted ghee over cooked grains like rice, quinoa, or pasta. The ghee will add a luxurious touch and enhance the dish’s overall taste.