For Indians, ghee is a religious matter rather than a food item. It has dominated most Indian kitchens for centuries. Use it in sweets is viewed by customers as the symbol of their quality and richness.

But the metabolic epidemic comprising of diabetes, heart disease, obesity and hypertension (metabolic syndrome X) which have emerged in the recent decades in India has put a question mark on this Indian favorite cooking medium.

There are difference of opinion among health professionals about the goodness and badness of ghee. To add to the chaos some babas, gurus, bapus and other godmen advocate usage in diet. A lay man is in confused by these conflicting streams of advice. His medical doctor advices him to avoid , whereas his spiritual guru or baba advices him otherwise. So what should he do?

Today I am going to talk about all the pros and cons of the ghee and clear all your doubts so you can safely include ghee to your daily diet. Before we go ahead, let’s take a look at nutritional information.

Nutritional Facts

One tablespoon (15g) has approximately 135 calories, all of which come from fat. That small amount has 15 grams of total fat and 9 grams of saturated fat, or 45% of the recommended daily value. A tablespoon also has 45 milligrams of cholesterol, or 15% of the daily value. It’s free of sodium, carbohydrates, fiber, sugar and protein.

Pure ghee is clarified butter. Through a traditional Indian method, we cook the butter until the water and milk solids are removed. This clarification process leaves the healthy fats behind.

Ghee has a higher smoking point (200-2600 degrees Celsius) than butter (160-1900 degrees Celsius). This is an advantage when cooking since smoke point is that moment when fats degenerate into harmful compounds which can be toxic for our health.

A little amount adds a lot of flavor to the food. One tablespoon can replace up to three tablespoons of oil or butter in your recipe.

While ghee is rich in the healthy fat-soluble vitamins A, D, E, and K, it is also rich in antioxidants. It increases the body resistance for various infections and diseases by boosting the immune system.

Ghee stimulates the secretion of stomach acids to aid in digestion, while other fats and oils, can slow down the body’s digestive process and sit heavy in the stomach.

Ghee lowers the bad blood cholesterol level and enhances the good blood cholesterol level.

An optimal fertility diet should contain good quality protein sources and good fats. Pure ghee is the best form of fat. It increases quality and quantity of semen.

It rejuvenates the skin from inside and increases its glow.

Healthy people should have 3 teaspoons (15g / 1 tablespoon) of desi ghee per day to get all benefits. Preferably one teaspoon of pure ghee, three times a day will do the job. Ghee consists entirely of fat. Even though it might be a ‘healthy’ saturated fat, it’s not healthy to eat in large amounts.

Yes. Just make sure that you consume it in moderation.

No. Some Indian restaurants use partially hydrogenated vegetable oil, which is known as vanaspati or Dalda or ‘vegetable ghee’, in place of pure ghee because of its lower cost. This vegetable ghee is very high in trans fat. Trans fat is considered extremely harmful and it can cause serious health conditions.

You can add ghee to rotis, parathas, dal, curry etc. Avoid Indian sweets because they contain lot of sugar.