Who Should Avoid Ghee?

Ghee is clarified butter. It loses milk solids and water during processing, but has the same nutritional composition, benefits, and dangers as butter. However, ghee has a higher fat content and doesn’t require refrigeration due to the absence of milk solids. It has been used in cooking in the Indian subcontinent for centuries.

Fats, along with proteins and carbohydrates, are macronutrients that provide energy to the body. While fats are essential, they also contribute to raised cholesterol and triglyceride levels, which are linked to heart disease and strokes. Therefore, individuals who should avoid ghee are those who need to limit their fat intake.

Ghee is primarily composed of fat and is usually made from cow or buffalo milk. It has a higher smoke point than butter, making it suitable for cooking, and is commonly used in Ayurveda. Each gram of ghee provides nine calories.

Ghee is made from milk, but it does not offer the same nutritional benefits as dairy products. It is not considered part of the dairy food group, alongside butter and cream.

Ghee Nutrition

A 100-gram portion of ghee contains:

• 900 calories
• 100 grams of fat
• 60 grams of saturated fats
• 300 milligrams of cholesterol

Ghee doesn’t contain protein, carbohydrates, dietary fiber, vitamins, minerals, or lactose. Therefore, individuals with lactose intolerance may be able to use ghee for cooking.

Fats in Your Diet

Fats provide energy and play essential roles in bodily functions, such as obtaining essential fatty acids, fat-soluble vitamins, supporting the immune system, hormone production, and maintaining a healthy nervous system.

There are two types of fats: saturated and unsaturated. Saturated fats, mostly found in animal-derived foods like meats and dairy, contribute to health issues. It’s recommended to replace saturated fats with unsaturated fats whenever possible.

Health Effects of Ghee

Ghee is 60% saturated fat, which, when absorbed by the body, raises levels of triglycerides, low-density lipoprotein (LDL), and high-density lipoprotein (HDL), commonly known as "good" cholesterol. HDL collects cholesterol from the body and transports it to the liver for disposal, reducing the risk of lipid-related disorders.

However, consuming ghee increases LDL levels. High LDL levels lead to the formation of plaques in the arteries, causing them to narrow and harden, resulting in reduced blood flow and oxygen deprivation to the cells. The consequences of such blockages include strokes, transient ischemic attacks, coronary heart disease, and angina.

Question

Who Should Avoid Ghee?

Ghee and other foods rich in saturated fats are especially dangerous for individuals who are overweight, obese, or have conditions such as type 2 diabetes (T2DM) and a family history of dyslipidemia.

T2DM affects almost every system in the body, causing cells to stop responding to insulin and resulting in elevated blood sugar levels. This condition increases the risk of heart disease and stroke. Proper blood sugar control prevents complications, but attention to blood lipids is necessary for preventing vascular disease. Regular exercise, avoiding ghee and saturated fats, and lipid-lowering medications help maintain healthy cholesterol levels.

Individuals with a family history of dyslipidemia should exercise regularly, avoid ghee and saturated fats, and undergo frequent blood lipid level assessments for early detection and treatment.

People with familial hypercholesterolemia, a genetic condition causing high cholesterol levels, are particularly at risk. Despite the genetic aspect, maintaining a low-saturated fat diet can reduce cholesterol levels.

Additionally, other conditions such as chronic kidney disease, hypothyroidism, primary biliary cirrhosis, alcohol overuse, and a sedentary lifestyle increase the risk of dyslipidemia. Avoiding ghee and saturated fats can help lower blood cholesterol levels for individuals living with these conditions.

How to Avoid Ghee

You can reduce your consumption of ghee and saturated fats by implementing changes in cooking and eating habits:

• Use vegetable oils like olive oil, sunflower oil, soya oil, and rapeseed oil for cooking.
• Opt for nut or avocado spreads.
• Choose boiling, grilling, steaming, or roasting over frying.
• If using ghee, measure carefully using a spoon or use a spray bottle.

Since ghee contains high levels of saturated fat, individuals with dyslipidemia and those aiming to reduce saturated fat intake should avoid its use. Dyslipidemia is a severe condition associated with various life-threatening diseases. Adhering to dietary changes, exercise, and consistent monitoring helps in early detection and effective treatment. Eliminating ghee and other saturated fats plays a crucial role in lifestyle adjustments.

Sources:

British Heart Foundation: "Fats explained."

Centers for Disease Control and Prevention: "About Cholesterol," "Know Your Risk for High Cholesterol," "Type 2 Diabetes."

Family Heart Foundation: "Familial Hypercholesterolemia 101."

Heart UK: "Fats and oils."

Holt, T., Kumar, S. ABC of Diabetes, Wiley, 2015.

Merck Manual: "Dyslipidemia."

National Health Service: "Atherosclerosis (arteriosclerosis)," "Fat: the facts."

U.S. Department of Agriculture: "Pure Cow Ghee."

U.S. Department of Agriculture: "Pure Cow Ghee."