Healthy Foods List: Ghee

The use of Ghee, a delicious form of clarified butter, originates in ancient India.

This unique butter is traditionally crafted from cow's milk, distinguished by its lower milk protein and sugar content compared to conventional butter.

The process involves heating traditional cow's milk butter until the solids separate and can be skimmed away, leaving behind only the liquid fat. This process, conducted at relatively low temperatures, ensures the retention of essential vitamins and minerals.

Health Benefits of Ghee

Ghee is a rich source of dietary fat, with approximately 25% of its fat composition consisting of heart-healthy monounsaturated fats. These fats play a role in reducing cholesterol levels and promoting overall heart health. Remarkably, about 75% of the remaining fat consists of saturated fat, a category traditionally viewed as "unhealthy." However, ghee presents a unique twist in the saturated fat narrative. The saturated fat in ghee resembles that found in coconut oil—although saturated, it primarily comprises short-chain fatty acids, known for ease of digestion and their potential contributions to cellular integrity and energy production.

Nutrient Breakdown of Ghee (Per 1 teaspoon):

  • Carbohydrates: 0g
  • Protein: 0g
  • Fat: 100g
  • Vitamin A: 12% DV
  • Vitamin E: 2% DV

How To Use:
Ghee can be used as a substitute for butter or coconut oil although it has quite a distinctive smell, and some people find that it takes time to get used to. It has a high smoke point so it can be used to roast or fry vegetables, or for adding to vegetables that improve with a bit of added fat.

NS Recommends:
For those with lactose intolerance seeking a butter alternative, ghee stands as an excellent choice. Its clarification process makes it both casein and lactose-free.

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