Ghee 101: A Look At The Different Types, Their Flavors And Uses

India loves ghee, and that’s not overstating the case in any way whatsoever. We defended it tenaciously when some western studies a few years ago suspected it might not be healthy. When further studies vindicated our belief in this firm favorite, we went, "Well, obviously!" Ghee is clarified butter. What that means is that when butter is heated, the solids and proteins are separated out, leaving behind pure oil. It has many health benefits and is especially good for the colon because of its butyrate content. Ghee has the highest concentration of butyric acid of any food. This butyrate is usually made by microbes in the gut. In people suffering from IBS (irritable bowel syndrome) or colitis, the capacity to make and absorb butyrate is compromised. This is why adding ghee to the diet can be a health hack for people with gastrointestinal issues.

Ghee is rich in omega-3 fatty acids and omega-9 fatty acids, which are healthy fats. It also has MCT (medium-chain triglycerides), a good fat that can improve cholesterol levels. Why? Because medium- and short-chain fatty acids are easily digested fatty acids and make up nearly 90% of the saturated fat content in ghee, they do not stress the liver and gall bladder during the digestive process. Ghee is also packed with vitamin A, vitamin D, vitamin E, vitamin K, and CLA (conjugated linoleic acid), a healthy fat that could help with weight loss and gaining lean muscle.   

If it’s all so good, you’re probably wondering what the catch is. Well, it depends on the source. The best ghee is organic and made from milk that comes from grass-fed cows. This is where it gets problematic.

There are two types of cow ghee: grass-fed and grain-fed.

Grain-fed ghee is made from milk that comes from cows that are fed, well, grains. Studies show that the milk from grain-fed cows contains residues of steroids and antibiotics. This makes ghee from grain-fed cows inferior in quality.

On the other hand, the grass-fed variety comes from cows that feed on grass. Research shows that such cows receive better nutrition, and the ghee made from the milk of such cows is markedly better in quality.

Ghee made from churning the butter out of curd is richer than the ghee made by separating the cream in milk. The latter method is a common sight in south Indian homes, as the cream from boiled milk is stored in bowls for weeks or months and then used to make ghee . The crisp parts of the ghee that forms are a favorite among children, and the aroma is a memory that lasts a lifetime. The same method is employed by dairy companies to make ghee on a larger scale at a lower cost. But this ghee is not as rich in nutrients as the ghee made using the curd method, which is colloquially known as the bilona (churn) method. Studies show that bilona ghee has been associated with health benefits like joint lubrication, a boost in immunity, and even antiaging properties.

"Desi ghee" is a term we hear often. This is ghee made from cow’s milk. The latest studies seem to indicate that A2 milk from desi cow breeds (like the Gir cow) is healthier than A1 milk from foreign or mixed breeds like the Jersey and Holstein. While studies are still ongoing, there seems to be a growing consensus that ghee from A2 milk is superior.

You may also come across vanaspati ghee or dalda ghee. This is not real ghee but hydrogenated vegetable oil. It is usually made using palm or palm olein oil, both of which have lost favor among health experts and dietitians. Vanaspati ghee can sometimes have the same texture as cow ghee, so one must carefully check the ingredients on the packaging. In some processing plants, the hydrogenation process uses the metal nickel as a catalyst in reactors from low to medium strain! As you can imagine, that’s not really good for your health. Vanaspati ghee is also high in trans fats, which increase LDL (bad cholesterol) levels in the blood. This ghee does not contain any butyrate, so it offers no benefits for gut health either.

The other variety of ghee you may come across is buffalo ghee. You can tell them apart easily because buffalo ghee is white in color, unlike cow ghee, which is yellow in color. Cow milk has lower quantities of phosphorus but similar amounts of calcium, magnesium, and protein when compared to buffalo milk. This is a problem with buffalo ghee because the excess phosphorus does not allow calcium to get absorbed properly by the body, thereby inhibiting Vitamin D absorption in the body. Buffalo ghee also has a higher fat content. Cow ghee contains around 14 mg of fat per tablespoon, while buffalo ghee is considered 100% fat. However, that high fat content means that buffalo ghee   has a much longer shelf life. It’s also not a bad option for skinny folks looking to gain optimal weight when backed up with an exercise regimen. But be careful not to overdo buffalo ghee.