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Grass fed Ghee vs. butter: Which is better for Keto?

Grass fed Ghee vs. butter: Which is better for Keto?

Grass fed ghee vs. Butter is a common dilemma for ketogenic diet users.

Since the inception of the ketogenic diet and the necessity of consuming fats for the best result, there has been a lot of debate on this topic, particularly within members of the Ketogenic (Keto) diet community. If there is a comparison between ghee and butter, what’s the better option here and why?

Both Ghee and butter are dairy products and both contains almost the same ingredients. Therefore it can be commonly assumed that ghee and butter are both equally Keto friendly, but in reality there is a fine line of difference between both the ingredients, especially for the Keto followers. 

Let’s compare ghee vs butter from different aspects.

If we close view Ghee and butter, there are some obvious similarity. In fact both of them can be compared due to their general similarities; both being dairy products, almost same calorie count, containing good amounts of fats, and some similar nutrients. Ghee is produced from butter but it is a clarified version of butter that contains no trace of lactose and casein. Furthermore, Ghee has the properties of reducing inflammation, can help in natural weight loss, it offers digestion support, etc., which butter lacks.

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

What is a Keto diet?

A ketogenic diet is popularly known as keto diet. It is a popular and proven effective dieting scheme worldwide, where dieters are suggested to reduce their carbohydrate consumption and instead they need to focus on their protein and fat intake. However, the diet calls for the use of quality fat, which ghee contains.

The Keto diet gained popularity due to its ability to lose body fat quickly. People suffering from obesity or with excess and unwanted body fat, may see great benefits from trying out a Keto diet, provided there is no history of heart disease or hypertension in the dieter.

This diet is based on 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.

As quality fat intake is a vital issue for this diet and both ghee and butter contain loads of fats, the question of butter vs. ghee is an important issue for the users.

Why grass fed ghee is preferred for the Keto diet: 

Healthier option: ghee or butter

Ghee is a great substitute to regular butter as butter contains substantial amounts to lactose, as it is stripped from milk solids during the clarification process, leaving only healthy butter fats behind as residue. While it is a much healthier alternative to regular butter, it is still a kind of fat.

Furthermore, ghee can be used for cooking and it is a safer option for cooking as oil as ghee offers higher smoking point than butter. That is why ghee can be used for high-temperature cooking, but butter acts as unstable while baking or sautéing. 

Ghee is storage friendly but in comparison to ghee, butter is not storage friendly in kitchen. Due to the presence of lactose and casein, butter may pose the risk of food allergy, whereas ghee is a safer option for consumers. It hardly causes allergy because of its clarified state.

Grass fed ghee vs. Butter:  Grass fed cow ghee is known to be called the “better butter”.

There are many reasons why it called:

  • Ghee contains more fat per gram than butter: one TBSP of ghee contains 14g fat compared to 12g in butter. That’s make it better keto friendly.
  • Ghee offers a higher smoke point than butter: 485°F (252°C) versus 350°F (177°C) for butter, which makes clarified butter a safer choice for cooking. Especially in high
  • Cow ghee offers better shelf life: Grass fed ghee is more shelf stable and can be preserved without refrigeration, saving you fridge space, which is not applicable for butter. You need to preserve butter in fridge.
  • 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, butyrate, and CLAs which are gut friendly and good for your health.
  • Ghee contains Medium Chain Triglycerides (MCTs) and this is excellent in providing high energy levels and helps with cognitive functioning.

If you are targeting 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: Grass fed Butter vs. Ghee

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

The common uses of ghee are:

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

Benefits of ghee vs. Butter: WHY ghee is good for keto diet ultimately

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 good fats, and watch your keto diet work fantastically.’

Ghee Composition and its role in the ketogenic diet

Ghee Composition and its role in the ketogenic diet is quite unique. A tablespoon of ghee has 14 grams of fat to butter’s 12 grams, and about a gram more of monounsaturated and saturated fats, the good fats, which brings us to MCTs. The ketogenic diet and MCTs also help in cancer prevention.

Ghee vs. butter: ghee does not have the trace of casein

This is the biggest difference between butter and ghee and might be a trump card for you if you’re allergic to dairy protein. Butter is mostly fat and water, but it still has trace amounts of casein and lactose, the two compounds in dairy that most often cause allergies and food sensitivities. Casein provides butter its silky creaminess.

Food allergy can also cause symptoms like:

  • Rashes
  • Puffing, coughing, asthmatic symptoms
  • Itching of skin.
  • Abdominal pain.
  • Nausea, vomiting, and diarrhea, etc.

Ghee has little to no casein or lactose, meaning even dairy-sensitive people can usually consume it. It blends into Bulletproof Coffee well and is a decent substitute for butter in most of the recipes, although it’s oilier than butter and may change the texture of a dish slightly. 

If you do prepare bulletproof coffee with ghee, certainly it won’t foam the way butter does so your expectation for getting a frothy latte top my not come true. But still its tasty and energetic, may be better than butter made variety.

Ghee vs. Butter: What’s the Difference?

For users, ghee and butter are made up of diverse components. Butter on its own is included of butterfat (roiled from cream), water, and milk solids. Ghee, which is reduced from butter, is only made up of butterfat.

Unlike butter, ghee, and other types of clarified butter comprises no lactose and are very low in casein content, which makes them an perfect substitute to regular butter for those with dairy and lactose intolerance. However, sometimes ghee may contain trace amounts of casein and lactose, so it should still be evaded if you’re truly allergic or insensitive.

Ghee can be used in different recipes that need solid fats, such as butter or coconut oil. However, ghee offers slightly nutty taste, which may enhance flavor of cooking —in a different way.

Ghee vs. butter for keto diet should not be decided on its taste or for the fat content only. The utility of ghee is best assessed if all the ghee benefits are analyzed.  Ghee offers good fats and its vitamin and antioxidant content is helpful for maintaining a good balance of energy, endurance, and immunity of body. 

Regarding the intake of ghee and butter, both the item should be consumed in moderation. The success of keto diet largely depends on portion control and in this aspect both the dairy products may induce extra body weight unless their intake gets restricted. Grass fed ghee is being considered for Keto diet for its versatility.

 In keto diet protein intake is a vital factor. Ghee instead of butter can be used for cooking non veg items. Keto recipes can be cooked better with ghee, instead of butter.

The success of keto diet largely depends on the quality fat intake and lifestyle modification. With proper lifestyle and moderate ghee in diet, the rate of success of ketogenic diet gets obviously boosted. If we compare ghee and butter, you will find the compatibility of ghee is better than butter. Therefore for a successful Keto diet, you may consider the inclusion of grass fed ghee in your diet with moderation.

Ref Links:

Clarified butter: why and how it is a wise choice for your cooking

Clarified butter: why and how it is a wise choice for your cooking

When you read in magazines or you are suggested by our health freak friends at random that clarified butter is a unique dairy staple, the question may pop up in your mind that what is clarified butter?

The straight answer is the clarified butter is the milk fat that gets converted from butter when water and milk solids are separated from milk fat by shimmering milk butter in a slow cooking process.

It is a traditional dairy product, which is believed originated from India and predominantly was popular in cooking Asian cuisine as ghee. However, recently clarified butter ghee has gained wide popularity for its list of health benefits if added to diet. 

When butter is cooked further and the shimmering butter gets free from lactose and casein, the milk protein, it becomes more clarified that its milk butter stage and it is called clarified butter. With further cook, clarified butter gets its caramelized color and becomes dense in its consistency. However if you compare clarified butter vs. ghee, you will find plenty of similarities like higher smoking point, loads of milk fat in the product, lactose and casein eliminated dairy, and longer shelf life.

What makes ghee a popular cooking ingredient is a matter of extensive explanation.

Apparently, it is seen that the versatile use and homemade preparation formula was one of the reasons for using this dairy product in kitchen. But recent research on this product has revealed some more benefits of using clarified butter ghee in cooking.

What makes ghee cooking friendly?

There three apparent reasons for cooking with ghee. Rather there are three reasons that has made this milk day a kitchen friendly product.  These three reasons are:

Ghee has higher smoke point:

Unlike other cooking oils, ghee enjoys higher smoke point and that makes this anhydrous fats safe for cooking in higher temperature.  Oils with low smoke point offers low burning point, which means these low smoke point oils burns faster and tend to produce more free radicals.  Cooking with ghee is safer for its higher smoke point.

Ghee can be used for all types of cooking:

Ghee can be used for high temperature cooking like baking, deep frying, sautéing, etc.  Furthermore, you can cook veg, non-veg, as well as dessert dishes with ghee. Versatility is one of the advantages of cooking with ghee.

Ghee can be stored for long in kitchen:

Ghee is a shelf stable dairy product, which you can store in kitchen in an airtight container in a dry place. Good quality grass fed cow ghee offers 12-18 month shelf life if stored properly. Hence buying ghee in larger quantity is a wise decision.

What makes ghee health friendly?

  • Cooking with ghee is not only good for adding taste in prepared meal, this dairy product helps in enjoying some special health benefits.
    • Some of these benefits are:

  • It is loaded with saturated fats, which helps ghee in working as a filler food. Ghee is high in calorie and that is why on moderate consumption with tea coffee, etc. the drink can provide your energy.
  • It contains CLA, a type of fatty acid that supports in weight loss.
  • Ghee in diet helps in maintaining heart health. It helps in controlling harmful cholesterol count in blood.
  • Pure cow ghee contains butyrate and that helps in maintaining a clean and healthy gut. In short ghee is diet is a great remedy to reduce the bout of constipation.
  • Clarified butter is good for pregnancy diet and it was believed in ancient Indian Ayurveda that ghee diet helps in natural development of fetus.
  • Ghee in diet at daily course along with active lifestyle can improve natural immunity of the consumers.
  • Facing problem in concentration and memory retention? Try ghee diet in moderation.
How to make anhydrous milk fat recipe:

Homemade DIY process

When making ghee, unsalted butter is recommended to obtain a pure and no salty flavor butter.

Cut the unsalted butter into small pieces to facilitate heat penetration, place the butter pieces into a saucepan to melt at low heat slowly without stirring it and don’t let it brown.

Separate milk solids from butterfat, as the butter melt you can see it separate into three layers;

  • The top layer is thin and foamy; this represents some of the milk solids.
  • The middle layer is the bright golden butterfat.
  • The bottom layer is made up of water and milk solids.

 When the butter starts boiling, skim off the white foam with a spoon. When the butter is finished melting and there is no more foam on top,  you can remove the pan from the heat and let it be cool for about 5 minutes or more so that the solids in the pan gets settled at the bottom. Skim off the left over bits of the foam that flow to the surface of the saucepan, slowly decant or pour off the clear butterfat into a glass liquid measuring cup carefully to leave much of the solid behind as you can.

Line a fine mesh strainer with several layers of cheesecloth and set it over a heat proof container, pour the warm butterfat through the cheesecloth to filter out any remaining milk solids. You can store your clarified butter ghee in an airtight container, in a fridge to keep freezed for several months.

Clarified butter is not a usual dairy product, it is a complete natural product that is helpful for maintaining a well-balanced lifestyle. According to modern research pure cow ghee is better than any other cooking oil or dairy butter if can be used in moderation.

Grass fed cow ghee is being considered as the best variety of clarified butter. Always go for the best quality of pure cow ghee in your cooking to enjoy ghee benefits.

Where to buy clarified butter?

Now the question is where to buy clarified butter?

You can buy it online or offline but it has to be of pure quality. Check if the product, you have selected, is free from synthetic color, flavor, or preservatives.

If you have doubt if can you buy clarified butter online, you can be rest assured that you can buy it, provided you know the manufacturer, the reliability of the profile, and the quality assurance certificate of the clarified ghee you have shortlisted so far.


Ref link:

  1. https://nutritiouslife.com/eat-empowered/clarified-butter-healthy/
  2. https://www.medicaldaily.com/what-ghee-8-health-benefits-clarified-butter-290774
  3. https://articles.mercola.com/sites/articles/archive/2017/02/06/ghee-benefits.aspx



Grass fed ghee is called the 21st century super food – 6 valid reasons

Grass fed ghee is called the 21st century super food – 6 valid reasons

Grass fed ghee has earned huge popularity as dieticians and modern nutritionists have claimed that restricted consumption of grass fed cow ghee is beneficial for multiple health reasons.

Celebrity nutritionist Rujuta Diwakar has mentioned cow ghee in her book “Indian Super foods” as one of the most utility super food that is enriched with versatile health benefits.

Cow ghee contains multiple vitamins

Cow ghee contains multiple vitamins, A,D, K, and E. These are fat soluble vitamins and easily get absorbed with fat and stay stored in the gastrointestinal tract. These vitamins are essential for maintaining a clean digestive track, healthy metabolism, and initiating different biochemical procedures within the body that leads to physical balance and wellbeing.

Furthermore cow ghee contains Vitamin K1 and K2 that boosts calcium absorption in body and vitamin D plays a critical role in maintaining human bone health.

Grass fed ghee is a reliable source of Butyrate

Ghee as a dairy product, which is a reliable source of natural butyrate in our diet. Butyrate, or butyric acid, the short-chain fatty acid acts as a natural detoxifier, it is anti-inflammatory, and it has the medical property to improve colon health.

It’s been found to provide support for maintaining healthy insulin levels in body and mostly helpful for people suffering from lifestyle diseases like IBS, as well as recurring issues like Crohn’s disease and ulcerative colitis. Essentially ghee is good for your gut health.

Ghee is heat stable and thus fine for cooking

Grass fed cow ghee offers high smoke point and that means as a cooking oil it remains heat stable. That makes it perfect for baking, deep frying, etc. The chance of producing free radical is lesser with ghee and that makes it health safe than any cooking oil available in market.

If you are using high temperature cooking like deep frying, baking or slow cooking process for longer time use of cow ghee is a health safe idea than using any other cooking oil or butter. 

It’s anti-inflammatory

Grass-fed cow ghee is a natural preventive of inflammation. Moderate consumption of ghee in everyday diet helps in lowering bad cholesterol and in this way it imposes a unique anti-inflammatory impact on body. People suffering from arthritis, will be benefitted by adding little amount of cow ghee in diet. 

It’s shelf-stable

Grass fed cow ghee is shelf stable and can be preserved up to 12 months from its date of manufacturing. However, grass fed ghee has to be stored in a dry dark place and it does not require the support of refrigeration.

Grass fed ghee – Immunity booster

Grass fed ghee is reliable for cleansing digestive tract. Recent research has unveiled the fact that recommended dose of cow ghee in diet boost immunity of a human being who has general good health. However, people suffering from obesity, hypertension, blood sugar, etc. should not practice ghee diet remedy unless it is approved by their attending doctor.

These are the benefits of adding ghee in your diet. However, only grass fed cow ghee offers these health benefits, and that is why before buying pure cow ghee, it is important that you check its grass fed quality.

For instance, Milkio Grass-fed cow ghee is procured from 100% grass fed cow milk and that is why this pure ghee will offer you all the health benefits. You can call Milkio grass fed ghee your pantry superhero and a 21st century super food.

Ref : https://en.wikipedia.org/wiki/Ghee

Grass fed ghee: the super fat that helps in burning body fat

Grass fed ghee: the super fat that helps in burning body fat

Grass fed ghee: the super fat that helps in burning body fat

Life has become quite a large sedentary for majority of people, and as a result obesity has become a global threat. Besides exercise, adequate rest, and quality lifestyle, diet is one of the efficient remedies of fighting obesity by burning unwanted body fat from body.

Gone are those days when low calorie foods were only recommended as weight loss diet and fat free lean cooking oils are prescribed for cooking foods for people pursuing weight loss programs. Modern dieticians prefer nowadays moderate use of cow ghee as it is proven now that cow ghee, if consumed in moderation, can help in burning body fat in a faster and natural way.

But before that let’s take a look what grass fed ghee is made of.

What Ghee is made of?

Ghee is made of cow milk, and in its manufacturing process milk solids are taken away by slow heating. In this process, milk fat is taken away from the milk solids so that lactose and casein of milk gets completely removed from the procured ghee.  Ghee is an alkalinizing food, made with short chained fatty acid like butyrate, which is good for maintaining gut health and intestinal balance which causes clean digestive system and smooth bowel movement.

Grass fed ghee is enriched in medium–chain fatty acids. Furthermore, grass fed cow ghee contains conjugated linoleic acid (CLA), which is known for its weight loss benefits. Also ghee is the source of fat soluble vitamins including vitamins K, A, and E.

Ghee for belly fat: Here’s how it aids weight loss 

Cow-ghee can reduce belly fat for some of its typical health-friendly properties.  In fact, because of these properties cow ghee can be used as one of the safe ingredients for including in your weight loss diet plan.

Ghee, regardless of its repute as an unhealthy pantry ingredient is really healthy if consumed in moderation. Here’s how it helps in losing body weight naturally and aids in burning belly fat:

  • Ghee is loaded with good quality essential amino acids that support in mustering the fat and compelling the fat cells to reduce in size. So, if you count on your tendency to acquire unwanted fat in your body, you must consider adding grass fed ghee in your weight loss diet plan.
  • Cow Ghee is loaded with CLA (conjugated linoleic acid), which is a unique omega-6 fatty acid variety, which helps in natural weight loss if consumed in moderation.
  • Omega-6 fatty acids also tend to increase healthy lean body mass of individuals and also helps in easily reducing fat mass, and that in turn results in quick and side effect-less body weight loss.
  • Similarly, the omega-3 fatty acid content in cow-ghee also helps you to lose unwanted body fat and that results in slim and trim body contour.
  • Furthermore, cow ghee offers plenty of health benefits, including facilities like improving digestion as well as in ensuring natural prevention for harmful inflammation, which in its effect help you in losing unwanted and unhealthy body weight.

However, it is always wise to consume best quality grass fed ghee in your diet.

In terms of quality, you may trust on Milkio traditional grass fed ghee that is procured from 100% grass fed cow milk in New Zealand using latest technology and 100% safe and hygienic manufacturing process.

Read More : https://medium.com/milkio-foods-newzealand​

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