What is Ghee made of: the reasons grandma always loved it?

What is Ghee made of: the reasons grandma always loved it?

What is ghee made of is a common question for health freaks. It is full of fats but research says pure cow ghee is healthy.


This is exactly in line of the old sayings of grandma that ghee is an elixir that helps in staying fit and fine. But what makes ghee so much helpful?

In this context, we must mention that we are referring pure cow ghee, while discussing its benefits.

Ghee is good for skin and hair care

Ghee in diet is good for maintaining the lustrous bounce in your hair. The vitamin and antioxidant content of pure cow ghee helps, in nourishing skin and hair health. It is simple to add ghee in cooking.

Besides ghee in cooking, you can use ghee massage on your skin and scalp at least 2-3 times a week.  The oily texture of cow ghee will keep you skin soft and supple and your hair health absolutely revitalized.

Ghee is good for digestion

Exact like grandma if you are worried and concerned about your smooth and systematic digestion, ghee in cooking is a yummy solution. Not only this milky fat adds a creamy texture in food, it is helpful for digestive system too.

If you are suffering from acidity, bloating, or indigestion, ghee diet is a good remedy to control. Use moderate ghee as your cooking oil and it will take care of your digestive system.

Clarified butter or Ghee is good for heart health

Ghee in diet can help in maintaining heart health if you can support your ghee diet with an active lifestyle. It has been found in research that contrary to myth, pure cow ghee does not increase harmful cholesterol level in blood count.

Furthermore, as per grandma’s advice, good quality ghee in cooking is helpful for lowering high glycaemic index of complex carbs and prevents the risk of diabetes.

Improvement of lifestyle

Improvement of lifestyle is a complicated issue but if it is done, it helps in maintaining the best wellness of body and mind.

Adding ghee in diet you can add a feel-good factor in your diet.


The omega 3 and 6 in pure ghee coupled with CLA controls the problem of obesity: moderate ghee in diet with exercise and regular rest can help you in controlling body weight.


Ghee in cooking helps in:

  • Increasing flexibility of bone joints.
  • Keeping energy level at par.
  • Improves level of concentration.
  • Prevents loss of memory.
  • Take care of eye and offers relief in dry eye syndrome.
  • Increases fertility level in men and women and naturally treats the problem of insomnia.

Healthy colon management with ghee

Pure cow ghee contain butyrate, which is an obvious medicinal remedy for irregular bowel movement.  Ghee in diet with moderation is helpful in reducing the problem of constipation as this dairy delicacy contains natural butyrate. 

Ghee in diet or dose of one tablespoon ghee with lukewarm water at bedtime can bring you relief from constipation.


Grandma recommended ghee health remedies:

  • Use pure ghee drop in nose if you are experienced sudden nose bleeding.
  • Apply ghee message on your under eye dark circle to get rid of it.
  • Use of ghee as an ointment for your cracked lips will heal it almost overnight.
  • Ghee in pregnancy diet is supportive for mother’s health and the baby in the womb.

What ghee is made of?

All the ghee benefits are the result of ghee’s rich content.  If you want to know what ghee is made of, the answer is  pure cow ghee contains, loads of saturated fats, vitamins A, E, D, and K, CLA, Butyrate, Omega 3, 6 fatty acids, etc.

All these healthy ingredients are found in organic grass fed cow ghee that grandma used to prefer always. You can try Milkio organic grass fed cow ghee to get all the benefits narrated here.


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Buy organic ghee: tips to identify quality ghee and allied tips

Buy organic ghee: tips to identify quality ghee and allied tips

To buy organic ghee, you should know first what organic ghee is and why it is counted as a superior product in the ghee category.

Some basic details about organic ghee will help you to understand the superiority of this dairy product. 

According to dairy professionals, organic ghee is of the highest quality. Organic products are free of preservatives, synthetic colors, and artificial flavors, etc. It is made of the best raw ingredients also, hence it offers the best health benefits. In the case of organic ghee, ideally, it has to be an organic certified product and it is made from the best quality raw material, i.e. organic and grass-fed milk butter.

The relation between organic farming and organic ghee

Organic dairy farming is a relatively new concept, which is a derivative concept of the organic farming movement in England. In organic dairy farming, dairy animals are not kept in captivity and dairy farmers mostly feed them with silage based food and green grass. In an organic farm, only grasses are used as fodder. Organic grasses are cultivated in the pastures, which are not treated by chemical fertilizers, manures, and pesticides at least for the last three consecutive years for maintaining soil fertility.

Animals in an organic dairy farm are never given the dose of antibiotics or medicines for hormonal treatment, etc. As a result, these cows offer cow milk, which is full of natural goodness, free from toxic chemicals, and synthetic residues generally found in non-organic farm milk.

Dairy cattle in an organic farm are not captive. They can roam on the green pasture and under natural climate so that their feed at least (30%-60%) mostly comes from grass from the green pasture. According to the research, these happy cows offer better quality milk as these cows lead their natural life and enjoy stress-free and the benefits of animal welfare. Ghee manufacturers collect organic milk only from organic dairy farms for preparing organic ghee.  

Why organic ghee is better for your body?

 Organic-ghee is a healthy fat produced from organic, grass-fed butter and it is at random used in both cooking and in beauty therapy. For a longer shelf, ghee can be stored without the support of refrigeration. It offers a higher smoke point of 485º F degrees, ideal for cooking on the deep-frying, grilling, baking, roasting, etc. Organic ghee is pure in all aspects, hence better for use.

From nutritional aspects, organic milk contains a higher quantity of Conjugated linoleic acid (CLA), Omega 3 fatty acids, Beta Carotene, and higher sensory properties. Unlike conventional dairy milk, organic cow milk does not contain Hormone residues, the trace of antibiotics, GMOs & Solvents, etc. Ghee prepared from organic milk for simple reasons is a better option for use in the diet as well as for therapeutic use.

Milkio Ghee, with a higher smoke point, is a healthy substitute for cooking oil or butter. It is particularly suitable for high-temperature cooking like deep-frying, baking, and sautéing. It is pure and that is why it is good for the seasoning of various salads. Milkio ghee contains all goodness of organic dairy farming, such as healthier fat composition, CLAs, and a high quantity of beta carotene. It is of golden yellow color, which is natural and shows a higher quantity of beta carotene in the raw milk. The processing stages of the ghee making preserve the grass-fed goodness of the raw material directly into the final product.

Is there any relation between organic and grass-fed-ghee?

Grass-fed ghee is produced from 100% grass-fed cow milk only. If the cows are fed with organic grass, and the grasses are not chemically or artificially manure treated, then you can say that cows are eating organic grass.

So we can say that all grass-fed ghee is good quality ghee but all milk butter is not produced from 100% grass-fed cow milk adhering almost all the recommendation. Organic grass-fed ghee is a good organic ghee buying option, which in all ways better than common grass-fed ghee.

Milkio ghee is produced under an appropriate risk management program (RMP), which is duly monitored by the New Zealand Ministry of Primary Industries (MPI). All the Milkio’s raw materials and products are managed and shipped via RMP approved transporters and are preserved in recommended storage facilities. The manufacturer takes all marketing and shipment precautions to ensure that product quality meets the consistency and quality. In terms of traceability, Milkio ensures that each pack of Milkio Ghee is perceptible and trackable.

Is organic ghee healthy for the consumers?

Ghee has multiple health benefits, so is organic ghee. Organic ghee is pure in its content and it is enriched in multiple nutrients like several fat-soluble vitamins.

Some of the premium ghee benefits include stimulation of digestion, regulating inflammation, supporting weight loss, and strengthening the bones. So if you add organic ghee in your diet with moderation, it will offer you all these health advantages for your natural well-being.

Researchers have observed that the low count of Linoleic acid supporting further avoidance of conventional feeding in these cows. Further, the ratio of Omega 6 fatty acid and Omega 3 fatty acid also promote the organic claim. The further uniform golden yellow color of the ghee indicates the high beta carotene content in the Ghee, and it affirms the higher amount of fresh forage feeding (Milkio’s organic ghee does not have any added color) of the cattle as expected in NZ organic dairy farming. It is certified by Bio-Gro, the leading organic product certifier of New Zealand.

How to test good quality ghee?

One of the simplest methods you may apply to find the adulteration of ghee is by heating a teaspoon of ghee within a vessel. If the ghee in spoon melts immediately and turns dark brownish in color, then you can be sure that ghee you have tasted is of the best quality and 100% pure.

Ghee usually takes time to melt completely and turns into light yellow in color, then it is adulterated.

What is the color of pure organic ghee?

The color of pure organic ghee is yellow. In the ghee making process, the butterfat gets completely clarified and it turns into yellow-golden in color. However, some ghee may not show you golden yellow color but that is not for any compromised quality of this dairy staple.

The difference in color for ghee is mainly due to the higher fat content of milk butter. Cows that eat grass and flowers, store the yellow color beta carotene in their fat. For obvious reason, this pigment gets carried into the fat in their milk.

Milkio Organic ghee is prepared from organic cow milk which contains a higher quantity of beta carotene and this is one of the reasons it is of golden yellow in color. 

How to buy ghee online?

Now it will be easier to buy organic ghee. Online will be easier for you. Before ordering check,

  • If the ghee is certified organic. If yes, check the name of the certifier.
  • Check for the shelf life: good organic quality ghee will stay stable at least for 12 months from the date of manufacturing.
  • Ghee will stay good without the support of refrigeration.
  • Ghee will release a nutty flavor.
  • Good quality organic ghee is photosensitive. It will be sold in an opaque pouch or in a container with deep colored glass for the prevention of UV-Ray intrusion.

If you want to buy organic ghee, the purchase can be really tough unless you follow the checklist mentioned here. Or else you may order Milkio certified organic ghee and enjoy all the ghee benefits to stay well and healthy. 

You may buy organic Milkio ghee online too.

Online Store


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Grassfed Ghee, Grassfed Brown Butter, Bulk Butter Oil, Clarified Butter, Ghee, Brown Butter, Brown Butter Ghee,Private Label Butter Oils,ghee white label agreement. white label distribution, private label products nz, ghee private label. private label keto coffee, private label, private label nz, private label mct oil, private label food manufacturers, white label products

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Ghee manufacturers’ concern in quality ghee production

Ghee manufacturers’ concern in quality ghee production

Ghee manufacturers are the main persons behind the quality assurance of the ghee.

Wide varieties of ghee products are available under different brand names, but people mostly select the products which are from reliable brands. Consumers consider a brand reliable where the profile of the product manufacturer stands consistent. This is applicable for ghee manufacturers too.

 How is ghee manufactured?

Ghee differs somewhat in its process of production. Ghee is naturally prepared by boiling milk butter, which is prepared by churning the milk cream (conventionally it is prepared by churning curd), removing all the impurities come up on the surface, and then preserving the clear liquid fat. The solid residue settled to the bottom has to be discarded.

What ghee contains?

Ghee is comprised of a wide range of short, medium, and long chain fatty acids, both unsaturated and saturated type. Ghee  clarified butter contains Omega-3 and Omega-9 essential fatty acids along with vitamins A, D, E and K. Ghee made from organic butter of pasture raised cows is one of the best natural sources of CLA (Conjugated Linoleic Acid).

What is special about ghee?

In addition to vitamins and antioxidants, the components in ghee helps in decreasing inflammation and keeps digestive system clean and detoxed. This dairy item is also helpful for adding in diet because it can maintain a healthy digestive system. Furthermore, clarified butter, especially when derived from grass-fed cow milk, contains the health friendly fatty acids and Conjugated Linoleic Acid (CLA), which offers support in natural weight loss. Ghee manufacturers use premium raw material to maintain ghee’s special quality.

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How ghee manufacturers produce pure organic ghee?

Ghee is characteristically prepared by simmering butter, and it is churned from butter cream. Pure ghee is produced without using any additive, color, or preservatives. Ghee manufacturers use the best raw materials procured from listed farms of the country who follow the rules of organic farming.  Organic ghee is certified by an organic certifier about its compliance to the organic ghee label.

What is ghee residue called?

 Ghee manufacturers consider the Ghee-residue as the by-product of ghee producing process. During the manufacturing method of ghee, the solids present in the cream/butter take the form of some small granular particles, which are known as ghee-residue.

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Is ghee good for skin?

How many liters of milk make 1 kg ghee?

Usually, about 25 liters of pure milk is required for making 1 kg of clarified butter. But the amount varies from 16 liters to 35 liters and can go as high as 40 liters under certain special conditions. To make 1 kg of traditional (ancient Indian) ghee or clarified butter, according to ghee manufacturers, usually 30–35 liters of cow milk is required.

Can you make ghee from Curd?

Yes, there is an easy process you can follow for making ghee by using curd.  For example, Bilona Ghee is procured by churning the curd of milk. Small scale ghee manufacturers use this method where the whole curd is churned with a woody churner using the bilona method. After that the churned cream gets heating by boiling method and ghee is made.  In this process around 30 KG of Curd is used for making around 1 kg of ghee or clarified butter.

What happened when ghee burns?

Burning ghee exerts oxygen in the environment. Each ghee molecule comprises roughly 3–5 oxygen atoms, which get released at the time of burning ghee. However, burning ghee consumes 50x-100x more oxygen than it contains oxygen in its molecule.

Does ghee go bad?

Usually ghee clarified butter is a storage friendly dairy product. Unless the product gets over exposed to heat, light, or moisture, there is little chance to get it spoiled.  You should store ghee according to the ghee manufacturer’s recommendation.

If the storage condition is maintained, there is hardly any possibility of going ghee bad.  However only pure grass fed ghee is shelf stable. Adulterated ghee has a tendency to get rancid, and the taste, smell, and color will get obnoxious.

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Does ghee need refrigeration?

Usually ghee is a shelf-stable dairy product. After you open the lid of the ghee container, you can keep a container grass fed ghee in the normal temperature usually.  However for refrigeration support need it is always better to follow the instruction of the ghee manufacturer.

If you follow the storage instruction, you will be able to preserve your purchased ghee for long.   The simple rules are:

  • Do not store ghee in a plastic jar: prefer to keep it in a dark colored glass jar or in a steel container.
  • Always keep the ghee container in a dark and dry shelf away from moisture.

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How can we identify pure ghee?

In order to identify the purity of the ghee clarified butter you have purchased, do not rely on the claim of the concerned ghee manufacturer.  You can do two simple tests at home to verify the quality of the ghee you have purchased.

  • Take a teaspoon of melted ghee in a test tube or in a transparent bottle. Add a dash of sugar. Now close the container and give it a strong shake. Let it stand for 2-5 minutes. If a red color appears at the bottom of the vessel, then the sample contains vegetable oil.
  • Melt a small quantity of the ghee/butter. Pour it into a glass jar and place in the fridge till it gets frozen. Presence of a separate layer in the jar indicates the presence of other oils.

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How Quality assurance is a pivotal point of ghee production?

Maintaining total supply chain for best arrangement of raw materials, the ghee making process, arranging proper equipment, and recruiting right and skilled workforce is the sole decision and responsibility of the ghee manufacturer. Ghee making process is a sensitive one and it has to be implemented with all intricacies maintained.

Milkio grass fed ghee is produced from 100% grass fed cow milk. It is a pure ghee, which is free of color, flavor, or synthetic preservative. 

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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
  4. Ghee
  5. Butter

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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.

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Fat Only Makes You Fat When Paired With Carbohydrates

Fat Only Makes You Fat When Paired With Carbohydrates

If obesity and life style diseases are a global concern, then what makes you fat is also a serious concern.

The traditional concept was that inclusion of fats in diet is detrimental to maintain healthy body weight but modern research is opposing the idea.  Fat is not the reasons of being overweight until it is paired wrong.

According to the latest survey and research, it is proven that neither the fats nor the carbs alone can really make you fat. But what is unhealthy is the pairing of carb and fat.  It is now medically proven that when carbs and fats are paired with each other, there is a potential risk of generating unwanted fats for your body. But what was the survey about?

In a study of 16 men (9 slim humans and 7 obese individuals), subjects were fed a strict diet offering 150% of caloric requirements (which was designed for gaining weight). The extra 50% of calories came from either carbohydrate or fats for 14 days at a time. Subjects completed both the diets in a crossover scheme.

Researchers observed that both carbohydrate and fat overfeeding subjects have experienced identical increases in body weight, fat mass, as well as lean mass. These increases did not differ between the lean and obese subjects either.¹

Another similar overfeeding study of 20 lean men also observed no differences in the increase of total weight or fat mass gained after 21 days of weight gain diet².

So want makes you fat? 

This is a controversial point and the triggers may not be the same for all. Modern nutritionists believe that carbohydrate intake drives obesity because it can raise the hormone insulin in human body. Insulin is said to block the process of releasing release of fat in body and it also drives additional fat storage.

So we can safely conclude that fat is not that responsible for unwanted fat accumulation in our body! Alternatively, when fat is paired with carbs, it has the tendency to introduce the overweight problem in your body.

As these fat cells grows and insulin hormone tend to lose its sensitivity, a hazardous quotient of elevated blood sugar and fat levels surfaced up, inducing the risk for diabetes type-2 and high level cholesterol.

What’s even more insightful is the fact that the ketogenic diet, which is high in protein and fats, but extremely low in carbs, is recently identified for promoting natural weight loss and finally leading toward improved health, far over the “approved diets” by health freaks all across the world.

Switching to the low carb diet did cause an initial sharp decrease in total weight loss, but this was due to the drop in water weight that accompanies carb restriction³.

Low-Carb Weight Loss

Following a low-carb diet alone won’t necessarily help you shed pounds. While many low-carb diets claim to help you in losing weight, a scientific study published in 2012 in “Physiology and Behavior” has suggested that low-carb diets can work for successful and negative impact less weight loss if paired with high-protein intakes, calorie restriction. Good fats like #grassfedghee works as a filler food in the diet scheme and helps in calorie restriction.

One reason for this conclusion is that protein can boost satiety more than carbs, and it helps in burning extra calories while saturated fats in diet works for calorie restriction— according to a review published in 2008 in “The American Journal of Clinical Nutrition.” Ketogenic diet is one of the examples of low carb weight loss diet. Here good fats are always welcome, where dieters can use grass fed ghee for having good fats in their food plan.

The weight loss scheme on low-carb diets

Low-carb diets have been counted as popular and authentic for natural weight loss for more than two decades now, but the research behind their effectiveness is still ongoing, and more studies are coming out at a regular basis.

Here some of the fundamental highlights are narrated about what science has explored so far:

Low-carb diets will not help you in losing weight in the long term. “The mark suggests that low-carb diets, like many other restrictive diet plans, are usually operative in the first six months for abrupt weight loss, but it benefits may disperse in the long term because of snags with compliance,” says one of the Keto diet researchers.

To get fat-burning physiological changes, you need to keep your carbohydrate intake exceedingly low (only 20 to 50 grams/ day). This is hard to achieve or maintain and runs the risk of limiting important nutrients, phytochemicals, and fiber in your diet. But with good amount of protein and good fats in diet plan the problem can be managed successfully.

When you reduce carbs, you have to replace those calories with something, so protein and saturated fat intake tend to go up. Higher-saturated fat diets have proven harmful health effects. By combo of low card, high protein with good fats in diet can work perfectly for you!

On the other side, many research connects high-unprocessed-carb, high-fiber diets (like vegetarian and vegan eating habits), and good fats like grass fed ghee to get favorable long-term health benefits.

How to pair carbs and fats?

Now the quandary is how should you incorporate carbs and fats in your diet? “Rather than focusing on one specific dietary component like -carbohydrates, a better strategy would be to aim for a healthy overall dietary pattern,” says Rujuta Diwekar, the famous dietician from India.

According to her, a healthy weight loss diet would be a diet that can emphasizes higher amounts of whole fruits and vegetables, whole grains, healthy fats (grass feed ghee/butter), and healthy proteins (nuts, legumes, eggs, seafood, as well as poultry) — while restricting bad carbs (such as refined grains and added sugars), red and processed meat, sodium based foods, salt intake, saturated fats like vegetable oil, and trans fats, etc.

“Incorporating this healthy dietary pattern with sufficient daily physical activity, and adequate rest you can have the best chance for continuing a healthy body weight while staying away from the risk of life style diseases,” opines Rujuta…

But a low carb diet works for me?

It is globally accepted now that carbs are perhaps the worst food items that add for your waistline than any other food nutrient. According to research, if low carb and high carb diets are matched for calories, there is hardly any difference is found to body fat change. However, your total caloric intake has to be restricted!

This is applicable for all the past and present populaces that prospered on high carb eating patterns.

Yes,   we can’t keep carb-laden junk foods and off the hook. These products are generally low in nutrients and cannot be included in a healthy diet plan. They are certainly the biggest contributors to extra calories, and therefore one of the main drivers of obesity and related health problems. Fats r no fats, these foods should be considered a big taboo in your low-carb diet plan.

Low carb, good fat in restrictive quality and healthy protein intake integrated diet can work perfectly for your body weight loss with its unique nuances.

Disadvantages of high carb low fat diet. 

Now there may be a quandary that what is bad in high carb and low fat diet? Why carb intake has to be badly restricted?

It’s vital to realize that we’re not trimming fat because fat in diet is essentially bad. There’s unconditionally nothing wrong with this macro-nutrient; it’s important to form a balanced and healthy diet, and generally out body uses three metabolic pathways (Phosphagen, anaerobic, aerobic) regardless our main training modality. You need some fat for fuel too.

We try to reduce fat, we try to have quality fats because fat is calorically dense, and good fat intake will increase harmful cholesterol. High carb and low fat combo is a risky diet plan as there is high chance of overeating and inducing more than required calorie count in diet.

Now the definition of “low” fat may vary from one person to another and on their personal goal of weight loss, but usually a diet is considered a low-fat plan if you’re accumulating 20% or less of your total calories from this macronutrient.

The advantages of a low carb diet

Modern research has pointed out multiple advantages of following a low carb diet. These are as follows:

Natural weigh loss of body: The low carb diet is highly effective for losing body weight. When you eat a considerable quantity of carbs, these gets converted to glucose. Blood glucose acts as the most convenient source of energy for your body. With a high-carb diet, the excess glucose gets deposited as glycogen in liver and muscle cells.

In case of a low carb diet, the supply of glucose in blood gets controlled. Then body can no longer get the required energy easily from the blood glucose. Then it breaks down the stored fats in your body to get the necessary energy. This results in natural weight loss.

Hunger control: Low carb diet helps in achieving wonderful calorie management by imposing appetite loss. The benefit is that you need not deliberately count the calorie count. In low carb you can eat certain types of foods like lean protein and good fats in moderation. Protein takes care of building lean mass of your body and good fats like grass fed ghee acts as a filler food and it controls hunger pang.

The result is enjoying restriction on your appetite despite eating less.

High thermic effect: Low carb diet contributes to weight loss by implementing a high thermic effect. Instead of simply counting the calories, if you design a low carb diet where most of your calories are derived from protein instead of carbs, this will create a high thermic effect, which will help you to lose weight faster in comparison to a diet where you keep on counting calories.

According to a study published in British Journal of Nutrition in 2005, weight loss statistics of two groups of subjects were measured over 4 weeks between very low calorie diet and six months of maintenance diets. It was seen that the group followed a low-carb high-protein diet have lost more weight compared to the other group that had consumed equal amount of calories but with a higher proportion of carbs.

Good way to control blood sugar: A low carb diet helps in controlling blood sugar. Metabolism of carbs usually leads to the formation of glucose which upsurges the level of blood sugar. So, a low carb diet supplies not as much of blood sugar. People at higher risk of diabetes type II will enjoy lower blood sugar count if they follow a low carb diet.

Blood pressure stays regulated: Low carb diet helps in regulating blood pressure. In a study by Yancy et al in 2009, it was observed that low carb diet helps in maintaining low blood pressure.

Ensures good control over serum triglyceride in blood:  Low-carb diet acts as highly effective in reducing serum triglyceride count in the blood. This was proven in a 2005 study by Wood. Lower triglyceride count reduces risk of cardio disease, obesity, insulin resistance, and diabetes.

Reduced risk of cardiovascular disease: Low carb diet can help in the reduction of C-reactive protein in blood. CRP is a recognized marker of inflammation and is linked with high risk of cardiovascular disease.

Some good fats you can add in your Keto diet Plan

Some easy targets to Keto diet plans to follow are:

  • Moderate low-carb– 100g total carbs or below/ day
  • Low-carb– 50g net carbs/day
  • Keto– 20g net carbs/day, or lesser than this quantity.

All fats are not countable as good fats.  Some of the good fats, which you can safely incorporate in your ketogenic diet plan are mentioned here.

  • Grass fed cow ghee/butter with moderation.
  • Flax seeds.
  • Chia Seeds.
  • Coconuts and unrefined coconut oil.
  • Full fat yogurt.
  • Fatty fish.
  • Whole eggs.

Final verdict:

Fat is not that fattening if is it is a quality fat and if it can be consumed in moderation. However combo of fat and carbohydrate is not a healthy option for the people planning to shed unwanted body weight.

Reference links:

  1. https://www.ncbi.nlm.nih.gov/pubmed/7598063
  2. https://www.ncbi.nlm.nih.gov/pubmed/11029975
  3. https://www.ncbi.nlm.nih.gov/pubmed/1615908
  4. https://healthyeating.sfgate.com/problems-consuming-carbohydrates-8107.html
  5. https://www.artofmanliness.com/articles/the-benefits-of-carbohydrates/
  6. https://www.artofmanliness.com/articles/the-benefits-of-carbohydrates/
  7. https://www.mayoclinic.org/healthy-lifestyle/weight-loss/in-depth/low-carb-diet/art-20045831

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