Social media is replete with suggestions about what’s good for your health and what’s not, especially when it comes to your diet. If a certain food choice works for somebody, he or she shares ideas around it and many people tend to follow them without thinking of their repercussions or health aspects scientifically. One such viral trend is about ghee.
While some people have endorsed the traditional Indian household staple, calling it a fat burner, others warn against the high concentration of saturated fat in ghee, which may lead to weight gain and be considered harmful for the body and for cardiovascular health. Let us hear it from the experts themselves.
Packed with nutrients
Ghee is packed with nutrients like fat-soluble vitamins (A, D, E, and K), antioxidants, and unique fatty acids that offer a range of health benefits. Beyond being a versatile cooking medium with a high smoke point, ghee supports digestion, immunity, and even cognitive health.
“Medium-chain fatty acids in ghee, particularly butyric acid, act as lubricants for the digestive tract, reducing constipation and strengthening gut health,” says Ritika Samaddar, regional head, south zone, nutrition and dietetics at Max Super Speciality Hospital, Saket, Delhi. Additionally, the conjugated linoleic acid (CLA) in ghee is known for its anti-inflammatory properties, potentially aiding in reducing inflammation and boosting immunity.
Experts also point to ghee’s crucial role in early development. “Ghee is vital for neuronal development and plays an important role in the lubrication of joints, particularly during the growth years,” explains Dr LK Jha, associate director and head, cardiology, Asian Hospital, Faridabad.
While studies suggest potential anti-carcinogenic effects, particularly in cow’s ghee, experts urge caution. “Ghee downregulates enzymes linked to carcinogenic effects in the liver and mammary tissue,” says Dr Amitabh Parti, senior director and unit head, department of internal medicine, Fortis Memorial Research Institute, Gurugram. However, he adds, “More research is needed before these benefits can be conclusively applied to humans.”
Moderation is key, as excessive consumption can lead to adverse effects. With prudent use, ghee remains a powerful addition to a balanced diet, say doctors and health experts.
Not so healthy
Even though ghee is often praised for its nutritional benefits, excessive consumption can lead to serious health concerns, say experts. Ghee is high in saturated fatty acids (SFA), including palmitic acid, which is known to raise LDL (bad) cholesterol levels. Elevated LDL cholesterol increases the risk of cardiovascular diseases, including coronary artery disease and heart attacks. According to experts, the saturated
fats in ghee, when consumed in
large amounts, contribute to an unfavourable lipid profile and cholesterol deposition in the arteries, heightening the risk of vascular events.
“Ghee contains 50% saturated fats. An excess of saturated fats can lead to an increase in LDL which is the bad cholesterol leading to heart disease,” points out Dr Parti of Fortis Memorial Research Institute. “One tablespoon (14 gm) typically contains around 9 gm of saturated fat,” adds Anshul Singh, team leader, clinical nutrition and dietetics department at Artemis Hospitals, Gurugram.
Moreover, ghee is calorie-dense, and overconsumption can lead to weight gain and obesity. Combined with a carbohydrate-heavy diet and sedentary lifestyle (common among Indians), this can increase the likelihood of metabolic diseases such as diabetes and non-alcoholic fatty liver disease (NAFLD).
Excessive intake of ghee can indirectly contribute to coronary artery disease (CAD), especially if consumed in large amounts. “If you have a genetic predisposition to CAD, consuming more ghee than usual can put you at risk. It is important to monitor your lipid profile and be aware of your genetic risks for CAD. Additionally, if ghee is burnt or not consumed in moderation, it can contribute to the development of coronary artery disease,” explains Dr Sukriti Bhalla, senior consultant and head, cardiology, at Aakash Healthcare in Delhi.
How much is too much
Ghee, known for its nutritional value, should be consumed in moderation to maximise its benefits while avoiding health risks. Experts emphasise tailoring the intake to individual health, age, and activity levels.
“A typical serving size is around 1 tablespoon (14 gm) per day, but the exact amount depends on a person’s needs and health conditions,” advises Singh of Artemis Hospitals.
For healthy individuals, limiting ghee to 1-2 teaspoons daily is recommended. Samaddar of Max Super Speciality Hospital, says, “Moderation is key. Choose high-quality, organic ghee and pair it with a balanced diet rich in vegetables, whole grains, and lean proteins.”
Special populations may require adjusted amounts. “The recommended intake is 1-2 tablespoons (15-30 gm) per day, but this may vary for children, pregnant women, or the elderly,” explains Dr Parti of Fortis Memorial Research Institute. However, he cautions against excess, particularly for those with heart, liver, or weight issues (obesity).
Individuals with conditions like hypercholesterolemia (high levels of cholesterol in the blood), dyslipidemia (unhealthy levels of one or more kinds of lipid in blood) or liver disorders should be even more cautious. “Limit visible fat intake to 3 teaspoons daily, with just 1 teaspoon from ghee,” says Fiona Sampat, clinical dietitian at Dhirubhai Ambani Hospital in Mumbai. Incorporating ghee wisely, alongside regular exercise and mindful eating, ensures a balance between nutrition and health.
Who should avoid ghee
Emphasising on moderation in consumption, doctors say it may not be suitable for everyone. According to Singh of Artemis Hospitals, “Ghee should be consumed in moderation, especially by individuals with heart disease, high cholesterol, or weight concerns, as it’s high in saturated fats and calories.”
Ghee can be included in daily meals, but those with coronary artery disease or at risk of heart-related issues should limit their intake, says Dr Jha of Asian Hospital, Faridabad.
“Ghee can benefit those who are active, maintain a healthy BMI, or need it for immune support, but should be avoided by those with genetic predisposition to hypertension or metabolic issues,” underscores Dr Parti of Fortis Memorial Research Institute, Gurugram.
Weight & watch
Ghee, often touted for its health benefits, can also act as a fat burner when consumed in moderation, say doctors, but emphasise that individuals who have any prior health conditions or issues should not try it as a fat burning method. Rich in medium-chain triglycerides (MCTs), ghee provides quick energy, boosting metabolism. “Some ingredients of ghee, like CLA, can induce weight loss,” explains Dr Parti of Fortis Memorial Research Institute.
These MCTs may help the body burn fat more effectively by increasing energy expenditure. However, ghee is calorie-dense, and excessive consumption may counteract its potential fat-burning benefits. Experts suggest moderation, particularly when combined with a balanced diet and regular exercise.
Nutritional value (per 100 gm)
Energy 870 kcal
Carbohydrates 0 gm
Fat 99.5 gm
Saturated fat 61.9 gm
Monounsaturated fat 28.7 gm
Polyunsaturated fat 3.69 gm
Protein 0.3 gm
Cholesterol 256 mg
Calcium 4 mg