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Desi Ghee : 10 Benefits of Ghee for Health

Desi ghee
Desi Ghee although beneficial should be eaten in moderation .

Discussions about different types of fats have long been prominent in nutrition. Desi ghee, a clarified butter commonly found in Indian cuisine, has stirred both commendation and critique regarding its impact on health. While proponents applaud its robust flavor, cultural significance, and potential health perks, skeptics voice concerns regarding its saturated fat content and possible drawbacks. Let’s explore the advantages and disadvantages of consuming desi ghee to grasp its role in a well-rounded diet. 

Desi ghee originates from India and is pivotal in nearly every Indian household. Esteemed for its aroma, texture, and nutritional value, ghee has been integral to Indian culinary traditions since the Vedic era. The term “ghee” derives from the Sanskrit word “ghrit,” meaning “to sprinkle.” It has been an integral part of Indian subcontinent cultures for millennia. It is prominently featured in Ayurveda, the ancient Indian system of alternative medicine. Ghee is an excellent carrier for absorbing and delivering the therapeutic properties of various herbs and spices to specific body parts, making it a key component in countless herbal remedies within Ayurvedic practices. Despite receiving considerable criticism over time, recent research suggests that ghee offers potential health benefits rather than harm when consumed in moderation. 

What is Desi ghee? 

Desi Ghee, a form of clarified butter, is made by separating water and milk solids, resulting in a product with a higher fat concentration than regular butter. Unlike butter, ghee is devoid of lactose, water, and milk solids. Historically, ghee’s creation likely stemmed from the need to prevent butter from spoiling in warm and humid climates. With a solid consistency at room temperature, ghee does not require refrigeration. 

Clarification involves heating cow milk butter to remove water and milk solids, leaving clarified liquid fat or ghee behind. This process typically occurs at low heat, usually below 100°F, preserving more nutrients than standard clarified butter. Despite its nutritional benefits, ghee’s high-fat content makes it crucial to consume it in moderation, as excessive intake may pose health risks. 

Evidence-based Health Benefits of Desi Ghee 

1. Desi Ghee has a Nutrient-rich Profile

Desi ghee boasts a nutrient-rich profile abundant in fat-soluble vitamins A, D, E, and K. These vitamins are crucial for various bodily functions, including vision, immune health, and blood clotting. Additionally, ghee contains essential fatty acids such as linolenic acid and arachidonic acid, alongside saturated, monounsaturated, and polyunsaturated fats. Ghee is a dense energy source with a calorie content of 130 per tablespoon. It’s particularly noteworthy for its high content of vitamin E, which is known for its significant antioxidant properties, which can lower the risk of cancer, arthritis, and cataracts, as well as reduce the risk of heart disease. [1]  

Furthermore, ghee’s fatty acid profile includes palmitic acid as the highest among saturated fatty acids and oleic acid as the highest among unsaturated fatty acids. The amino acid profile reveals notable levels of lysine, methionine, threonine, and arginine, underscoring ghee’s richness in essential nutrients. [2] 

As per USDA, one tablespoon of ghee (15g) contains: 

  • Calories: 130 
  • Fat: 15g 
  • Fatty acids, total saturated 9 gm 45% 
  • Cholesterol 40 mg 13% 

Ghee is a good source of: 

  • Vitamin A 
  • Vitamin D 
  • Vitamin K 

Moreover, ghee residue serves as a rich source of fats, unsaturated fatty acids, amino acids, natural carbonyls, lactones, and free fatty acids, offering additional nutritional and antioxidant benefits. [3] Of particular interest is the presence of conjugated linoleic acid (CLA), a biologically active compound known for its anticarcinogenic, antiallergic, and anti-inflammatory properties, formed during linoleic acid’s biohydrogenation. [4] [5] [6] Notably, ghee’s contribution to the diet aids in nutrient absorption, making it a valuable addition to a balanced diet. [7] This summary underscores the diverse nutritional benefits of ghee, appealing to the health-conscious consumer seeking natural sources of essential vitamins, healthy fats, and antioxidants for overall well-being and disease prevention.

2.Desi Ghee Promotes Cognitive health

Ghee, rich in Short Chain Fatty Acids (SCFAs), omega-3 fatty acids, and also Conjugated Linoleic Acids (CLAs), offers potential benefits for cognitive health. SCFAs exhibit anti-inflammatory effects on microglia cells in Alzheimer’s disease [8]. At the same time, other beneficial fatty acids like DHA, EPA, and CLAs contribute to cognitive function and brain health. [9] Although omega-3 fatty acids and CLAs are minor components in ghee, their presence alongside SCFAs may synergistically enhance cognitive benefits, as suggested in Ayurvedic literature. [10] Studies involving Brahmi Ghrita, a preparation using desi ghee and herbs combined with yoga, have shown promise in improving cognitive abilities among elderly individuals with Mild Cognitive Impairment. [11] This research highlights the potential of ghee-based herbal formulations to enhance bioavailability and assimilation, offering intriguing prospects for cognitive health enhancement.

3. Desi Ghee has a high smoke point.

Desi ghee, renowned for its high smoke point, is a preferred cooking fat for high-temperature methods like deep frying and sautéing. Research indicates that cooking with ghee produces significantly less acrylamide, a potentially carcinogenic compound formed at high heat, than vegetable oils. [12] Studies show ghee emits minimal acrylamide when heated, even less than other saturated fats like butter. Its impressive smoke point of 485°F (250°C) surpasses that of butter, ensuring stability at high temperatures without forming harmful free radicals associated with cancer and other diseases. This makes ghee an ideal choice for cooking and frying, offering both culinary versatility and health benefits over other cooking fats.

Ghee does not break into free radicals at a high temperature. They are responsible for cancer, among other diseases. This property makes it an ideal medium and a stable fat for cooking and frying food.

4. Desi Ghee is beneficial for Gut health

Ghee, a clarified butter, contains butyric acid, a short-chain fatty acid crucial for gut health. Butyric acid nourishes intestinal cells, reduces inflammation, and supports immune function in the gut. [13] While ghee is only about 1% butyrate, it still contributes to digestive health by aiding digestion, repairing the stomach lining, and potentially benefiting those with conditions like the Irritable Bowel Syndrome (IBS) or Crohn’s disease. Moreover, ghee’s fatty acids, including Medium Chain Triglycerides (MCTs), Conjugated Linoleic Acids (CLAs), and omega-3 Polyunsaturated Fatty Acids (PUFAs), not only provide energy but also exhibit satiating effects that can help regulate energy intake and improve gut health. [14]

Research underscores the significance of butyric acid in maintaining a healthy gut environment, as it supports the production of killer T cells and helps maintain a robust immune system. While the precise impact of ghee on gut health remains under scrutiny, studies suggest its potential to enhance digestion and overall gastrointestinal well-being. By nourishing the intestinal wall and promoting immune function, ghee is a valuable dietary component that may improve digestive health and overall well-being. [15]

5. Desi Ghee Boosts Immunity. 

Ayurveda, the traditional Indian system of medicine, considers ghee a potent immunity booster. Its antioxidant properties may help scavenge harmful free radicals and strengthen the body’s defense mechanism. 

Ghee, a staple in Ayurvedic medicine, is revered for its immune-boosting properties. Classified as a ‘Rasayana,’ it is believed to nourish the body and enhance immunity according to traditional Indian medicine. [16] Scientific studies have corroborated its efficacy, showing that ghee and its constituents possess immunomodulatory effects. Ghee-based formulations have been used for millennia to promote cardiovascular, pulmonary, brain, and immune health. [17] These formulations, enriched with ghee as carriers, are absorbed through lipid-rich pathways, supporting immune system modulation. Modern research also highlights the efficacy of ghee-based herbal blends, like Swarna Bindu Prashana, in enhancing immunity, especially in children [18] while ghee’s components, such as butyric acid and linolenic fatty acids, play crucial roles in strengthening the immune system and managing allergic, inflammatory, and autoimmune diseases. [19][20] 

In conclusion, the age-old practice of incorporating ghee into dietary and medicinal routines has garnered scientific validation. Ghee and its components and multi-herbal ghee-based formulations, termed “ghritas,” offer promising avenues for bolstering immune function and potentially reducing the severity and occurrence of various diseases. While further research is needed to comprehensively understand the mechanisms underlying ghee’s immunomodulatory properties, its historical use in Ayurvedic medicine finds support in contemporary scientific inquiry, suggesting that integrating ghee into one’s diet may confer immune-boosting benefits and mitigate disease risks.

6. Ghee Support heart health

Desi Ghee, renowned for its rich flavor and versatility in culinary applications, has garnered attention for its potential benefits to heart health. Despite being high in fat, ghee contains significant amounts of monounsaturated omega-3 fatty acids, which have been linked to decreased inflammation and protection against heart disease. [21] [22] Research suggests that incorporating ghee into a balanced diet may contribute to lower levels of unhealthy cholesterol and a decreased prevalence of coronary heart disease.[23] Furthermore, studies [24]have indicated that moderate consumption of ghee does not necessarily lead to adverse effects on cardiovascular health, with some even suggesting potential improvements in serum lipid profiles by increasing high-density lipoprotein (HDL) levels and reducing triglycerides (TGs). 

However, the relationship between ghee consumption and cardiovascular health remains somewhat contentious, with conflicting findings in Scientific Research. While some studies have highlighted the cholesterol-lowering effects of ghee, others have emphasized the presence of functional components in ghee that may mitigate its atherogenic potential. Despite these discrepancies, ghee remains significant in various cultures and traditional medicinal practices, such as Ayurveda, where it is regarded as a potent food item for health and well-being. While more research is needed to fully elucidate the effects of ghee on cardiovascular health, its rich nutritional profile and historical significance make it an intriguing subject for further investigation and culinary exploration.

7. Ghee Desi benefits for skin and wound healing

Ghee, a traditional staple in Ayurvedic medicine and Asian cultures, offers many benefits for skin health and wound healing. Rich in fatty acids, powerful antioxidants, and vitamins A and E, ghee nourishes and hydrates the skin, aiding in faster wound healing, strengthening the skin, and promoting collagen production for youthful skin. Its antioxidant, antiseptic, and antibacterial properties make it valuable in managing various skin conditions, serving as a base for botanical formulations and wound dressings.[25] Studies have demonstrated the effectiveness of ghee-based formulations, such as hydrogels containing honey and ghee, in promoting scarless wound repair, enhancing cell viability, and treating chronically infected wounds, thereby improving patients’ quality of life. [26][27][28] 

Furthermore, research suggests that a combination of ghee and neomycin shows promising results in wound closure, skin regeneration, and augmentation of collagen content reminiscent of anti-aging activities.[29] These findings align with the principles of Ayurveda, highlighting the therapeutic potential of ghee for skin health and wound healing.[30]  Overall, ghee’s multifaceted properties, from its ability to nourish and hydrate the skin to its role in promoting wound healing and collagen production, position it as a versatile and effective skincare ingredient rooted in both traditional knowledge and scientific validation.

8. Anti-cancer properties 

Ghee, a traditional Indian clarified butter, shows promising potential in reducing risk of certain cancers, according to studies. Constituents like vitamins A, E, and K found in ghee may play a role in preventing cell damage and neutralizing free radicals, thus lowering cancer risk. [31] [32][33] Additionally, ghee has been found to inhibit mammary carcinogenesis by reducing the expression of specific enzymes and enhancing detoxification processes in liver and mammary tissues. [34][35] Notably, cow ghee has been associated with regulating enzyme activities involved in carcinogen metabolism, suggesting potential benefits in cancer prevention.[36] 

Moreover, ghee is a natural source of Conjugated Linoleic Acid (CLA), which is linked to protective effects against cancer, allergies, and inflammation. Studies have indicated that CLA, abundant in milk fat and present in ghee, could inhibit both benign and malignant tumor growth. [37] Histopathological research suggests that ghee’s antioxidant and antiatherogenic properties contribute to liver health and may reduce the risk of cardiovascular disease. These findings shed light on the potential health benefits of incorporating ghee into one’s diet, particularly regarding cancer prevention and cardiovascular health.

9. Ghee Desi has anti-inflammatory properties.

Ghee, a traditional Indian clarified butter, contains butyrate, a fatty acid with anti-inflammatory properties. This component has been utilized in Indian Ayurvedic medicine as a topical treatment for burns and swelling due to its ability to soothe inflammation within the body. Studies support the effectiveness of butyric acid in ghee for calming inflammation in burn wounds, making it a valuable alternative medicine option. Furthermore, ghee’s anti-inflammatory properties extend to relieving joint pain associated with arthritis, offering potential benefits for overall joint health and pain management. Overall, ghee’s butyrate content underscores its potential as a natural remedy for internal and external inflammation-related conditions. [38]

10. Prevent obesity

Ghee, a staple in many cuisines, is notably rich in Conjugated Linoleic Acid, a compound associated with various health benefits. (CLA) Research indicates that CLA may play a role in combating obesity by reducing excessive weight gain and decreasing body fat mass in some individuals. Moreover, CLA has been shown to inhibit cholesterol formation in the body while increasing cholesterol excretion in feces, lowering cholesterol levels, and potentially preventing plaque formation in arteries. [39] This compound, found abundantly in ghee, contributes to improved heart health, reduced inflammation, and enhanced weight management, making ghee a valuable addition to a balanced diet for those aiming to maintain a healthy weight and promote overall well-being.

11. A healthy alternative for lactose-intolerant people

Only traces of lactose (milk sugar) and casein (milk protein) are seen in ghee as preparation involves removing milk solids. Thus, ghee is a good source of fat for lactose-intolerant people.

12. Enhanced Flavor: Desi ghee adds a rich, nutty flavor to dishes, enhancing their taste and aroma and making meals more enjoyable and satisfying.


Potential Side Effects 

1. Desi ghee is  High in Saturated Fat: 

Desi ghee, a popular clarified butter in Indian cuisine, is primarily composed of saturated fat, which, when consumed excessively, can raise LDL cholesterol levels and potentially increase the risk of heart disease. Furthermore, concerns arise during ghee production at high temperatures, where its cholesterol may oxidize. Oxidized cholesterol is associated with an elevated risk of various diseases, including heart disease.[40] Older analyses suggest that ghee contains oxidized cholesterol, posing potential health risks compared to fresh butter.[41] Thus, while desi ghee offers culinary versatility and flavor, its consumption should be moderated and balanced with a healthy lifestyle to mitigate the adverse effects on cholesterol levels and overall cardiovascular health. 

 2. May cause Weight gain

Ghee, a fat-rich and calorie-dense food, offers health benefits but should be eaten in moderation due to its possibility to contribute to weight gain and obesity. While Conjugated Linoleic Acid (CLA) in ghee may aid in weight reduction for some individuals, its high-calorie fat content can lead to excessive calorie intake and subsequent weight gain if consumed excessively. Furthermore, overconsumption of ghee, with its saturated fats, may increase the risk of heart disease and stroke.[42]With approximately 120 calories (about 10 minutes of running) per tablespoon, desi ghee’s caloric density underscores the importance of moderation to prevent weight gain and maintain overall health. Therefore, while ghee can be a flavorful addition to meals, its consumption should be balanced with a healthy lifestyle in order to mitigate the risk of obesity and associated health complications. 

3. Caution for Heart Patients 

When consumed in moderation, ghee may lower the risk of heart disease. However, excessive saturated fat intake in high amounts of ghee can increase the risk of heart disease. Persons with another risk factor for heart disease should seek expert advice before incorporating ghee into their diet. Additionally, the high-heat processing method used in ghee production may lead to the oxidation of cholesterol, which can further elevate the risk of heart disease. Consequently, it is not recommended for heart patients as it may increase the risk of a heart attack. Moreover, the fatty acids present in ghee may also raise blood pressure, rendering individuals more susceptible to heart attacks. Thus, while ghee offers potential health benefits, its consumption should be moderated, especially by those with existing heart health concerns, to mitigate associated risks. 

4. Digestion issues 

Ghee can act as an effective laxative, promoting smooth bowel movements by clearing the intestinal passage. However, it may pose digestion challenges for specific individuals. Those prone to digestive issues such as bloating, and indigestion should exercise caution when consuming ghee. Excessive intake could lead to symptoms such as loose motions and vomiting in some individuals. 

5. Consuming desi ghee and honey in equal portions could harm the body. 

Honey and ghee, both complex substances requiring specific enzymes for digestion, interact in the gastrointestinal tract. This interaction can lead to excessive accumulation of free radicals in the body, potentially resulting in [43] 

6. Potential Allergen

Those with dairy allergies or lactose intolerance should refrain from consuming desi ghee, as it contains small quantities of milk solids and proteins that could potentially induce adverse reactions. 

7. Not Suitable for Everyone

 While desi ghee may offer benefits in traditional Indian diets, its consumption may not align with particular dietary preferences or restrictions, such as vegan or plant-based diets. High-quality desi ghee can be expensive compared to other cooking oils, which may not be feasible for individuals on a tight budget. 

How to make ghee at home? 

Unsalted butter can easily make delicious and healthy Desi Ghee at home. It can also be prepared using full-fat or heavy cream. You can either buy these ingredients from stores or may collect thick cream that settles on top of the milk. 

making desi Ghee (Indian Ghee) at home
Allow the butter to slowly melt and come to a simmer.

Making Desi ghee from butter: 

  • Begin by cutting 1 pound of butter into cubes and placing them in a pan over low heat. 
  • Allow the butter to slowly melt and come to a simmer. As it heats, the water content will evaporate, leading to the formation of foam and white milk solids. Remove any foam or solids that rise to the surface using a slotted spoon. 
  • Continue cooking the ghee for 15–20 minutes until the milk solids turn golden brown, sinking to the bottom of the pan. The ghee should emit a rich, nutty aroma at this stage. 
  • Once done, turn off the heat and let the ghee cool slightly. 
  • Strain the desi ghee through a cheesecloth-lined mesh strainer into a heat-proof container. 

Desi ghee from cream: 

  • Start by combining 2 cups of heavy cream with 1 tablespoon of curd. Leave the mixture outside for approximately 7 to 8 hours. 
  • Afterward, refrigerate the cream for 5 to 6 hours until it solidifies. 
  • Add cold water to the solidified cream and blend it in a food processor until the butter separates, leaving behind buttermilk. 
  • Wash the butter thoroughly and place it in a heated pan. Stir occasionally as it boils. 
  • As the butter boils, the liquid portion will vaporize, and the milk solids will settle at the bottom, leaving behind golden yellow ghee. 
  • Once cooled, strain the ghee to remove any remaining milk solids and store it in a sealed container. 

You can store homemade ghee at room temperature for 3–4 months or refrigerate it for up to 1 year. 

  • To prevent spoilage, transfer it to a jar with a tight-sealing lid and store it in a cool, dark, and dry location. 
  • Using an airtight container is advisable to shield the ghee from moisture. 

Alternatively, ghee is available for purchase at various grocery stores, including specialty markets. 

How to use Ghee Desi? 

The American Heart Association advises to limit saturated fat intake to 5% – 6% of total daily calories for individuals aiming to lower their cholesterol levels, as high saturated fat consumption is linked to heart disease. A tablespoon of ghee contains approximately 40 mg of cholesterol, equating to 13% of the recommended daily intake, slightly more than butter, which provides 10% of the recommended daily intake at 30 mg. 

You can swap butter for ghee in most recipes, except baking. Here are some ways to add desi ghee to your diet. However, consult your dietician or doctor before making it part of your daily diet. 

  1. Add ½ to 1 tbsp of desi ghee to your bowl of morning oatmeal. 
  2. Blend ½ to 1 tbsp of ghee into your smoothie recipe. Ghee is a super ingredient with energy-boosting properties. Adding ghee to your smoothie makes it more powerful. 
  3. Add 1 tsp of desi ghee to warm milk and consume it. This combo strengthens the digestive system and improves metabolism. 
  4. Use ghee to saute or stir-fry the vegetables instead of regular cooking oil. 
  5. Pour about 3 tbsp of melted ghee over the popcorn. This will make your movie night snack healthier. 
  6. Use it to cook vegetables and meats at higher temperatures. 
  7. Spread on toast instead of regular butter. You may use it as an alternative to butter if you’re lactose intolerant. 


Desi ghee, like any other food, has advantages and drawbacks. Research has uncovered numerous potential health perks associated with consuming ghee, including supporting heart health, serving as a suitable option for those with lactose intolerance, exhibiting anti-inflammatory properties, aiding in weight management, minimizing exposure to acrylamide, and promoting skin health. Despite its noteworthy benefits and the growing acknowledgment of its potential health advantages, it’s crucial to consume ghee in moderation, mainly due to its high saturated fat content, which may contribute to heart disease and weight gain. Before incorporating ghee into your dietary regimen, consulting your physician and understanding your health condition is always advisable. Ultimately, making informed decisions and practicing moderation is essential to harnessing the potential benefits of desi ghee while mitigating its drawbacks. 

  1. Is ghee dairy-free? 

Ghee is produced by eliminating milk solids, resulting in minimal lactose and casein content, which are milk sugars and proteins. This makes ghee an excellent fat source for individuals with lactose intolerance or dairy allergies. 

2. Is it good to eat ghee daily? 

Certainly! Ghee can be beneficial when consumed in moderation, typically limited to a few teaspoons per day. However, excessive intake of ghee, which is high in saturated fats, may contribute to heart disease and elevated levels of bad cholesterol. 

3. What are the health benefits of ghee? 

Ghee boasts heart-healthy qualities and can help lower cholesterol levels. Additionally, it provides a multitude of health perks, such as reducing inflammation, regulating blood sugar, enhancing vision, supporting digestion, protecting against cellular damage, and promoting skin health. 

4. Who should not eat ghee? 

Ghee consumption may not be advisable for individuals with specific health concerns like diabetes, as it can cause spikes in blood sugar levels. Pregnant women should also exercise caution with ghee intake to avoid potential indigestion or stomach discomfort. Moreover, individuals with liver or spleen conditions should refrain from consuming ghee for their health. 

5. How much ghee can I eat per day? 

2-5 tbsp of ghee is recommended for good health and weight. Ensure to eat ghee from cow milk, as it is the best quality ghee available. 

6. How many calories are in 10 gm of ghee? 

Ten grams of ghee offers about 90 calories. 

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