Why Indian Kitchens Can't Live Without It?

I still remember the day my mom drizzled a spoonful of warm ghee over my khichdi after a long fever. That golden aroma signalled the healing had truly begun. In many Indian homes, ghee isn't just fat, it’s love, memory, and a dash of healing in every dish. From khichdi to rotis, sweets to parathas, ghee adds that familiar, rich flavour. It’s deep-rooted in our culture and cuisine, used for everything from morning parathas to festive sweets. But beyond nostalgia and taste, what's the science saying?

What’s Really Inside Ghee? More Than Just Fat!

When we talk about ghee, it’s almost pure fat, about 99 to 99.5%, with less than 0.5% being water. That’s why ghee lasts longer on the shelf and doesn’t spoil quickly, unlike regular butter. 

But here’s the fun part: inside this golden fat, you also get a power pack of nutrients.

• Vitamins for your body: Ghee contains Vitamin A (28 IU per gram) which supports vision and immunity, Vitamin D (11 IU/g) for bone health, Vitamin E (32 IU/g) for skin and cell protection, plus Vitamin K which helps with blood clotting and strong bones. 

• Healthy fats mix: Ghee has a blend of fatty acids, short-chain, medium-chain, and long-chain. Short-chain fatty acids (like butyrate) are great for gut health and reducing inflammation. Medium-chain fats (like those in coconut oil) are quickly burned for energy instead of being stored. Long-chain and omega-3 fatty acids support brain function, heart health, and lower inflammation.

• Conjugated Linoleic Acid (CLA): This special type of fat found in ghee has been linked to improved fat metabolism and even anti-cancer properties.

  
  

So, while ghee is indeed “fat,” it’s not just empty calories, it’s a nutrient-rich fat that can actually play supportive roles in digestion, immunity, and metabolic health when consumed in moderation.

Ghee’s very low moisture content gives it a high smoke point around 250 °C (482 °F), making it perfect for sauteing, deep-frying, or tadka without burning. Also, it's nearly free of lactose and milk proteins, great for lactose-intolerant folks, whereas butter still contains traces.

Why Every Indian Dish Loves Ghee

One reason Indian mom's prefer ghee is because it’s perfect for cooking.

• High Smoke Point: Ghee can handle heat up to 250°C (482°F), much higher than butter or most oils. This means you can fry, saute, or prepare tadka without burning it.

• Almost Lactose-Free: Since the milk solids are removed while making ghee, it contains little to no lactose or casein. That’s why even people with lactose intolerance can often enjoy it without discomfort. But always try, check the allergic reaction and then continue it.  

  
  

Ghee in Ayurveda

Ayurveda has long praised ghee’s role in digestion, brain health, and nourishment. In fact, out of over 2,900 mentions of milk products in classical Ayurvedic texts, ghee had 774 references related to therapeutic benefits, the highest among them.

Science says, ghee contains butyrate and MCTs that support gut lining, reduce inflammation, and feed good gut bacteria.

The Heart Story: Good or Bad?

Here’s where the debate heats up. Ghee is rich in saturated fat around 60–70%. Normally, too much saturated fat is linked to higher cholesterol. But research paints a more nuanced picture:

• In a diets with 2.5–10% ghee actually lowered cholesterol, triglycerides, LDL, and VLDL.

• In genetically sensitive Fischer rats, however, a 10% ghee diet increased triglycerides, though it didn’t worsen oxidative stress markers.

• In rural Indian populations, men consuming more ghee surprisingly had a lower prevalence of coronary heart disease.

What does this mean? Moderation is key. For healthy individuals, a spoon or two daily is unlikely to harm. But those with high cholesterol or heart disease risk should consult a nutritionist before making ghee a daily staple according to their blood reports and body  needs.

Why People Swear by Ghee

Apart from research, let’s talk about how people actually feel. Many of my clients report:

• Better digestion when adding a little ghee to chapatis or dal.

• Sustained energy during the day (thanks to MCTs being burned as fuel).

• Less bloating compared to cooking with refined oils.

• Improved skin and hair glow—possibly due to fat-soluble vitamins like A and E.

And yes, the emotional comfort of hot rotis with ghee cannot be ignored—it boosts mental satisfaction, which is also a part of health.

Even Samantha loves ghee!!! Have you watched her podcast with if not go check now and know what her diet looks like...

How Much Ghee Is Too Much? Nutritionist’s Advice

Here’s my balanced recommendation after 20+ years of practice:

• 1–2 teaspoons a day is safe for most healthy adults and it gives 40-45kcals/calories.

• Use ghee for tadka, finishing dishes, or greasing rotis, not for deep frying.

• Could combine it with other healthy oils like olive, mustard, or groundnut oil for variety. Best use a single oil.

• If you have cholesterol, diabetes, or obesity concerns, keep intake limited and guided by lab tests + nutrition advice.

  
  

And remember, nutrition works best when it’s guided by blood work  and personalised advice, not just tradition.Ghee isn’t only a staple in Indian kitchens, it’s a nutrient-rich super fat with unique benefits, from supporting gut health to making cooking easier and tastier. But just like any powerful food, the magic lies in balance and moderation.

So the next time you eat that spoonful of ghee with your dal-chawal, remember, it’s not just about taste, it’s about real nutrition that science supports.

Did this blog change the way you look at ghee?Share it on your social media with the hashtag #goldenghee and tag me.

And if you’re ready to take the next step towards a personalised nutrition plan that fits your bio-individual needs, click below to book your custom diet plan with me today.

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