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.
But what’s the better option here and why?
Let’s compare ghee vs. butter from different aspects.
Ghee and butter 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. 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.
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 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 of this diet and both ghee and butter contain loads of fats, the question of butter vs. ghee is an important issue for the users.
What is ghee used forthe Keto diet
Maximum saturated fat content is recommended for the Keto diet as Keto diet prescribes cut on carbs and add on fats and proteins. As ghee contains up to 64% of fat, it can be used as a reliable source of saturated fats, provided you use good quality ghee or clarified butter. Now you may wonder, where to buy where to buy clarified butter, which contains pure fat and no adulteration?
In reality, you can buy organic grass fed ghee for using in your Keto diet. Deciding and finding the authentic source about where to buy clarified butter and buying your ghee butter from there will add better result in your health management.
Healthier option: ghee or butter
Ghee is a great substitute to regular butter that contains substantial amounts to lactose, because 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.
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.
cow ghee benefits includes 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.
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 flavorsome. 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.’
GheeComposition and its role in theketogenic diet
Ghee Composition and its role in the ketogenic diet is quite unique. A tablespoon of ghee has 13 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 sensitivities. Casein provides butter its silky creaminess.
It can also cause symptoms like:
Puffing, coughing, asthmatic symptoms
Itching of skin.
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.
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.
Where to buy ghee?
In order to enjoy best Keto benefit, you should use pure ghee in your diet. Rather you should prefer grass fed ghee in your diet. But you may wonder where to buy ghee that is pure in quality that you can rely?
Ghee, also known as the clarified butter, is a reliable source of saturated fat. It has been chemically analyzed that pure cow ghee contains around 64% of saturated fats, 25% monounsaturated fats, and 5% of polyunsaturated fats. Saturated fats functions as heart friendly for people with general health.
Saturated fats in cow ghee contains easy-to-digest short chain fatty acid almost 89% and around 3% linoleic acid. Because of linoleic acid content, clarified butter offers antioxidant protection for heart and ensures natural guard from harmful free radicals in body that creates a natural guard from carcinogenic diseases in body.
Modern nutritionists are offering presently moderate ghee diet remedy for the people with general health as ghee in diet is a proven remedy to reduce the risk of cancer and heart disease.
How much ghee can I eat per day?
There is no fixed formula of ideal ghee consumption. However, it may differ from one person to other depending on their age, lifestyle, and general health, etc. However, in an average, a healthy adult human may have three teaspoons (15g / 1 tablespoon) of pure clarified butter per day to enjoy all the ghee benefits. Preferably one teaspoon of pure milk fat, 2-3 times a day will serve adequate.
Yes, if you add ghee in diet, and you maintain a moderation, ghee works as a high calorie filler food. It helps in natural weight loss as it works as a filler food and restricts the calorie intake in a natural way. Furthermore, pure ghee contains a few essential amino acids, which contribute in destroying the fat and absorbing the fat cells to shrink in size.
Not only ghee is a reliable source of memory-booster omega-3-fatty acid and Docosahexaenoic acid (DHA), but it is also found loaded with omega-6 fatty acid and conjugated linoleic acid (CLA), which is a proven natural supplement for healthy weight loss.
Research and intense study have proven that Omega-6 fatty acid can aid in increasing lean body mass and simultaneously in decreasing fat mass, which in turn, results in natural and healthy weight loss as well as in supporting a meticulous weight management scheme. Similarly, omega-3s contribute actively in losing the waistline and aids in shedding body fat.
Is ghee healthy?
According to Ayurveda, ghee is a healthy dairy, which works as a nourished for body and brain if taken in moderation and if you lead consistently an active life. Nutritionists agree that as ghee is loaded with essential amino acids, it is helpful in mobilizing fat cells for producing energy. Ghee, despite its fat content, can be treated as a healthy dairy staple which you can incorporate in your fat loss diet with portion control.
Consumption in moderation and use of the pure ghee in diet are the two prerequisites for enjoying ghee health benefits.
Yes, ghee can help you in controlling harmful cholesterol in blood if you can maintain the moderation key. According to health experts, if you make up at least 10% of the diet with pure ghee, it can reduce harmful cholesterol by triggering an improved secretion of biliary lipids.
Despite the bad reputation of fats for triggering obesity, saturated fats are essential for adding in diet as good fats help in improving immunity and it helps in keeping viral infections at bay.
Based on the recent research and study, pure cow ghee doesn’t seem to impact on the LDL cholesterol levels very much. If your LDL cholesterol level tends to increase in response to high saturated fat intake, you may plan to limit your ghee intake to 1-2 tablespoons per day.
Is ghee good for coffee?
Do you love enjoying butter coffee? If yes, you will like ghee coffee too. It will offer you the benefits of butter coffee without the risk of food allergy. When you will add ghee in coffee, the high calorie ghee with its nutty aroma will add a spark, and high calorie and caffeine combo will up your energy level. Ghee coffee works as a filler-food and can control hunger pang naturally, thus reduces the total calorie intake for weight-loss program participants.
Is ghee Keto?
Ghee is a Keto friendly food item. Keto diet calls high-fat and low-carb diet plan. Ghee in a Keto diet plan works as a reliable source of fat. You can try pure cow ghee for making Keto recipe. You can add raw ghee in morning tea and coffee to add more calorie to it and have the beverage as an energy drink. Also, you can use ghee as raw ingredient in Keto diet plan as applying it on your breakfast toast instead of using dairy butter.
Lactose intolerant people can use ghee in Keto plan instead of using butter, as ghee is lactose and casein free and does not invoke the problem of food sensitivity generally.
Can you store ghee in your kitchen?
Ghee or brown butter is a storage friendly dairy and you can preserve pure cow ghee for 12 months in your kitchen without the support of refrigeration. However, you have to store ghee in a glass-jar preferably with dark color, and you should keep the jar away from humidity (moisture), unwanted exposure to heat, and direct light. Use of wet and unclean spoon and touch of human finger is detrimental for maintaining ghee quality for long.
Is ghee a superfood?
Dieticians and nutritionists are appreciating pure ghee for its manifold qualities. Ghee offers lots of health benefits; for example, it aids in digestion, reduces acidity in digestive system, improves immunity, boosts concentration and brain power, relieves the problem of constipation, helps in weight loss, etc. It is lactose and casein free and that is why does not pose the risk of allergy in lactose intolerant people. It is good to add in food as well as you can consume it in raw. For all these qualities, it is called 21st century superfood.
Is ghee healthy is a complicated question because there are some conditions underlying. Maintaining good heart health with ghee is a good remedy, however, ghee diet has to be couples with active lifestyle, moderation, and regular supervision of a medical professional of your heart health.
There are three main ways to keep your heart healthy. One is keeping body weight at control, regulating cholesterol count in blood, and supplying antioxidant support to heart health. Pure ghee can offer you all these three benefits.
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Grass fed ghee is the first food item that you avoid when you are fat or suffering from obesity.
The common reception that clarified butter is unhealthy and fattening leads you to such avoidance. On the contrary recent medical studies has established the age-old saying of Ayurveda claiming clarified butter have ingredients making it the ideal diet to lose weight.
Ingredients present in ghee
You may be thinking what ingredients are there in grass fed ghee that is made from the milk of cows grazing in the green pastures of New Zealand. Let us have a look at the ingredients. It is one food item offers 112 calories per serving of 1 tablespoon. The other ingredients are as follows:
These ingredients offer you health benefits and at the same time helps to lose weight.
How does grass fed ghee help in weight loss
Ghee is considered unhealthy but despite that, if taken in the right proportion it helps you to lose weight. The below facts will help you to understand it better.
It has the essential amino acid that helps in moving the fat and hence helping in shrinking the fat cells. So, if it is observed that you are becoming fat quickly then add this generally avoided food item in your daily food chart.
It is the best source of CLA. This is a type of omega-6 fatty acid that helps in weight loss. CLA also helps in the reduction of fat mass and enhancement of lean mass and the result observed is a loss of weight.
Clarified butter also contains an omega-3 fatty acid that is also one that helps you have a flat belly.
There are other amazing benefits that you can have consuming carried butter made from the milk of grass fed cows of New Zealand. You can have better digestion, prevent inflammation and lot many. Some of these benefits also help you to lose weight.
So, by now you must have understood that grass fed ghee is not a food item to avoid when fat but to have in measured quantity to lose weight. The question that arises in your mind is how to use such in your daily diet.
Use of ghee in the daily diet
You can use it in any manner that you deem fit. You can have in a manner that suits your taste and personality.
You can have it in the morning in empty stomach. Having such, you can have energy and vitality for the entire day and have a reduction of fat.
Add it to the coffee that you take and have the health benefits.
Use it as a cooking medium and cook tasty foods that have the taste of pure nature in it.
The only thing to remember is that do not have it in excess. Have a measured amount of grass fed ghee daily and regain the slim figure you had before.
You may be in disbelieve after reading the title of this write-up.
Yes, generally we hear people saying that it is risky to have fat-containing foods if we wish to maintain a healthy heart.
But on the contrary, recent medical research is saying the opposite. As you read through you will begin to understand why grass fed ghee is helpful in the prevention of CVD.
The misconception that prevailed
It is generally thought that the common cause of heart disease is due to having a higher amount of saturated fats. Earlier medical studies indicated that the level of cholesterol is an indicator of cardiovascular diseases.
Recently medical observations have been made that the actual culprit is oxidized low-density lipoprotein cholesterol and is what leads to atherosclerosis. Now you may be wondering how this all relates to grass-fed ghee, so let us link the two together.
Previously we thought, organic ghee contained up to 65% saturated fat, and was going to give you heart complications. Recent medical studies have shown that grass-fed ghee did not contain any oxidized cholesterol.
Oxidation of cholesterol in ghee is very slow. It can take several months before any traces found. It is better to be on the safe side and have regular batches of fresh ghee to be safe. Having fresh ghee does not link eating fats to having heart disease.
You may be now curious to know what ghee does to your heart. The fatty acids and saturated fats that are in organic ghee are 89% short chain fatty acid. Other ghee made from other animal sources may differ.
The grass fed cow ghee that you can have from Milkio has been tested to have 89% short chain fatty acid.
Short Chain Fatty acids aren’t shown to cause complications, and the real culprit is Longer Chain Fatty Acids that can lead to blood clots and thrombosis.
As there is a small amount of long chain fatty acids in Grass Fed Organic Ghee, it can be deemed safe for your heart health.
There are other benefits of having organic ghee containing short chain fatty acids- it is easier to digest, helps in strengthening your cell membranes, increases production of hormones that are beneficial for the heart.
One important note would be to consume ghee in moderation.
Consume fats in a large amount may have adverse effects. Incorporating organic ghee in moderate amounts, paired with a healthy diet and lifestyle, can bring about many benefits.
Incorporating organic ghee in moderate quantities, paired with a healthy diet and lifestyle, can bring about many benefits.
Thank you for reaching Milkio Foods! Nothing on this site is medical advice. Talk to your doctor before making any lifestyle or diet changes. Our opinions are not intended as medical advice and should not a bit of medical information.
Now focussing on the actual question- whether you should have ghee or butter on a keto diet. The composition of a keto diet must be high in fats, moderate in protein, and low on carbohydrate. The purpose of such a diet is to enhance ketone bodies derived by the metabolism of fat.
If we compare the amount of fat in grass fed ghee to butter, it is seen that ghee has over 25% whereas butter has 12-15%. More over, the MCT Oil present in ghee aids in ketogenesis. So, it can easily be decided that ghee is a better option to consume than butter on Keto.
The benefits achieved having ghee when on a keto diet
There are many benefits that you can have when you consume good quality grass-fed ghee. These advantages paired with a balanced keto diet, can help you feel better:
Boost in energy: The medium-chain fatty acids in ghee can be quickly processed to boost ketone production and give you energy fast.
Best oil for cooking: Having a higher smoking point of 485-degrees, makes ghee the best cooking oil, which is keto-friendly.
Rich in vitamins: As mentioned earlier, grass fed ghee organic has many essential vitamins needed to maintain a healthy body.
Reduced effect of allergies: When manufacturing the ghee, all dairy sugars and proteins are removed so ghee offers the taste of butter without adverse allergic side effects of dairy proteins.
Enhanced bone strength: The vitamin K in ghee helps enhance bone growth. Not only that, it also safeguards your arteries against atherosclerosis.
Beneficial for weight loss: If you desire to lose weight when on keto, then having ghee can help you maintain ketosis and burn fat.
So, hopefully it is clear how advantageous ghee on a keto diet can be. Feeding your body with the best quality grass fed ghee can make sure you get the most benefits out of your ghee.
Milkio’s grass fed ghee aims to bring you premium New Zealand ghee.