An Overview Of Ghee Clarified Butter & Its Health Benefits

Last updated on : June 02 2022



Are you planning to indulge yourself in a healthy lifestyle? If yes, we at The Kewl Blog are here to help you make the right choices. 

Today we will discuss a superfood that can improve your eating habits. We are talking about ghee clarified butter, a unique dairy staple that should be a part of your healthy diet. 

Clarified butter, also known as ghee, is a common ingredient in Middle-Eastern cuisine. Ghee clarified butter is touted as the healthier version of butter. There was a time when people used to avoid ghee due to its high saturated fat content. But gone are those days. This article will explain why you should regularly consume ghee. 

Ghee has made a spectacular comeback in every kitchen for its innumerable health benefits. However, ghee and clarified butter are not the same. They have specific differences, which we will discuss in the latter part of the article. So read the full scoop to know some crucial nutritional facts about this wonder dairy oil. 

What Is Ghee Or Clarified Butter?

The purity of ghee depends on its raw materials and making procedure. 

Ghee-making is a time-consuming process. The traditional slow cooking method is the best way to produce pure ghee butter. The boiling process effectively removes impurities from milk butter. 

Here is the conventional ghee making process -

  • The raw material of ghee is pure milk. Pure ghee manufacturers use pure milk cream to churn for a long time to produce milk butter. They separate the milk butter from the buttermilk in the next stage and wash it under ice-cold water.
  • The unsalted dairy butter is now ready to place on a heavy-bottom pan. The butter slowly melts and starts to boil. 
  • After 10-15 minutes, melted butter starts getting separated into two portions - butterfat and milk solids. 
  • Finally, it's time to strain the milk solids through a cheesecloth, collecting the pure butterfat. But the ghee-making process takes a little longer.
  • Ghee making process avoids the straining process; instead, they are allowed to cook until they become brown and caramelized. The long cooking process provides ghee with a nutty, toasted aroma and granular texture. 

Ghee Nutrition Benefits 

Nutrients wise, ghee is superior to dairy butter in nutrition, food safety, and shelf-life. Ghee is a powerhouse of nutrients that can offer you exceptional health results. 

Ghee offers manifold health advantages. The dairy oil is enriched with antioxidants and anti-inflammatory properties. 

Top-quality ghee has adequate amounts of fat-soluble vitamins like A, D, E, and K. It is also a reliable source of short, medium, and long-chain fatty acids like CLA, Omega-3, 6, and 9. Nutritionists have found grass-fed ghee high in Conjugated Linoleic Acid or CLA, with unique antioxidant properties. 

In 2010, the Harvard School of Public Health conducted a study and found that individuals with a high level of CLA in their diet enjoy a lower risk of a heart attack. 

Ghee- the healthy cooking oil, is also a reliable source of butyric acid (a short-chain fatty acid), a proven supplement for colon care. 

Another interesting fact about ghee clarified butter is that it is free from milk sugar (lactose) and milk protein (casein). As a result, dairy-sensitive people can have ghee without worrying about dairy allergy attacks. 

Ghee Uses 

Ghee uses are versatile from the aspect of culinary uses. 

Ghee releases a robust nutty aroma that can add mouth-watering flavors to any recipe. Ghee is good to go for snacks, appetizers, desserts, main dishes, side dishes, and healthy, tasty breakfast items. 

Here are some fantastic ways to use this dairy elixir

1. Making fatty coffee: 

We often love to start the day with a cup of coffee for the caffeine kick. It makes us stimulated. But do you know with a simple spoonful of ghee, you can turn this caffeine drink into a natural energy drink? 

Ghee in coffee can boost energy, improves immunity, and aids in natural weight loss. Its healthy essential fats are not heavy on the digestive system. Instead, the fats keep on supporting smooth digestion. 

Keto followers exploit this energizing drink as a breakfast replacement for faster weight loss.

2. Ghee rice: 

Ghee and rice are a healthy combo in many cuisines. It is a highly comforting and filling recipe with multiple health benefits. It is an easy-to-cook dish, and the ingredients are simple too. You can serve ghee rice with different types of side dishes. 

3. Making breakfast items: 

Ghee can be used as a butter substitute for better health advantages. You can try ghee as a spread on toast, drizzle it on hot pancakes, or serve it on oatmeal or waffles. 

If you prefer ghee in your breakfast, it's a wise choice, keeping you full for a long time.

4. Baking with ghee: 

Ghee is perfect for baking recipes. Besides the all-natural flavor, it keeps baked goodies soft and moist when used in cooking. 

Ghee offers a high smoking point, safe for high-temperature cooking like baking, roasting, grilling, etc.

5. Ghee cooking oil: 

Ghee butter is a unique dairy product. The form of "clarified" butter has a subtle, nutty flavor that you can hardly get from any other cooking fat. 

Compared to refined vegetable oils, ghee is a safer bet for diet plans. It is free from harmful trans fats, and it's 100% butterfat. 

Use it for vegetarian dishes or non-vegetarian dishes because ghee can complement all types of tastes. 

Health Advantages of Ghee Butter 

Benefit of Ghee

Healthy diet plans like the Ketogenic diet highly recommend having ghee in the diet. 

The nutritional profile of ghee makes it one of the most nutritious edible fats. When you have pure ghee in proper proportion, you will never find it a sinful indulgence in your diet. 

Here are some of the ghee benefits you may not have known -

  1. Digestion Support: Regular consumption of ghee can stimulate the secretion of gastric juice, resulting in faster digestion. Ghee's nutritional profile is rich in butyric acid, which can deal with bloating, flatulence, acidity, etc. Butyrate is a great detoxifying agent that helps in flushing out harmful toxins. 
  2. Good for eyesight:  Ghee is rich in Vitamin A, which is excellent for people suffering from poor eyesight issues. Health experts often recommend Vitamin A supplements to strengthen eye health. Having some ghee in the regular diet will help maintain eye health.
  3. Ghee for weight loss: Ghee is rich in saturated fat, so you should take it in strict moderation. A small amount of ghee in the regular diet can help lose extra body weight. Conjugated Linoleic Acid, or CLA, is a clinically proven supplement for natural weight loss and a ghee component.
  4. Ideal for bone development: Vitamin K2 in ghee is excellent for better calcium absorption in the body. It is especially beneficial for growing kids. When you cook foods with ghee, you can have stronger bones.
  5. Immunity improvement: Pure cow ghee is often associated with an immunity boost. The essential fat-soluble vitamins A, D, E, and K help ramp up your body functions. Additionally, the butyric acid in ghee is excellent at producing T cells in the body, protecting from diseases. 
  6. Lactose and casein-free dairy: There is no denying that ghee is a safer choice than butter for dairy-sensitive people. People with lactose intolerance can have ghee in their diet since there is a negligible amount of lactose and casein.
  7. Work as a filler food: According to studies, one tablespoon of ghee contains 120 calories. As a result, it helps in calorie restriction by keeping you full for a long time. Regular exercise, proper rest, and active lifestyle support are three basic formulas to balance a ghee diet.
  8. Brain Power booster: Ghee clarified butter also positively affects our brainpower. Ghee consumers claim this dairy oil to be effective in boosting concentration and enhancing memory power. Docosahexaenoic acid, or DHA, an essential omega-3 fat found in ghee, is super for brain functions. 

However, multiple scientific studies are going on to discover more about ghee nutrition and its potential health benefits.

Which Ghee is the Best?

The ghee qualities may differ depending on its raw material and manufacturing process. 

Dairy experts consider grass-fed cow's milk the best raw material for making ghee. Health-conscious buyers looking for the best quality ghee may go for organic grass-fed cow ghee. 

Finding the best ghee can be tricky sometimes. Here is a checklist that you can follow to purchase top-quality ghee for your pantry -

  • Check if the product is non-GMO verified.
  • Make sure the product is free from lactose and casein.
  • Check for its shelf-friendliness and also read the storage recommendations.
  • Look for a reputed certifier's organic certification on the product label.
  • It should be 100% natural, free from artificial flavor or color.


This article is all about ghee clarified butter and its potentialities. 

With these ideas in mind, try to make small changes toward a fulfilling lifestyle by adding healthy ghee to your diet. 

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