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No-Nonsense Nutrition

Why ghee is the new health food of the moment

Ghee indian pakistani meal main image, so why is ghee okay now by healthista

Ghee, or clarified butter, is the health food of the moment, says nutritionist May Simpkin who claims we should ignore its bad rep. Good news is, it makes food taste amazing

I remember a time when ghee was vilified as heart clogging, dangerous and to be avoided at all costs. A staple in authentic Indian cooking, it certainly added to the guilt of an Indian take away. Fast forward a couple of decades and now ghee has risen to ‘superfood’ status and is slowly gaining a glowing reputation as an elixir for health. Before I consider whether it justifies this status, it may be that you have yet to discover ghee and are in the dark as to what it actually is.

What is ghee?

Ghee is essentially clarified butter that is stable at room temperature. It gets this way because the butter has been gently heated so that its components separate. The liquid (water) evaporates allowing the butter fat to be poured off from the top, leaving the milk solids, which have settled at the bottom. The fat is then used in cooking. It is a pure fat that is free of harmful preservatives, additives and even salt.  The source of the butter, whether clarified or not is also important. As with all dairy foods, my recommendation is to choose organic or grass fed sources as far as possible so that you can reduce your exposure to hormones, antibiotics and perhaps even pesticide residues in the feed. Good quality ghee tends to be made from grass-fed cows and therefore less harmful. If you’re still worried about including ghee in your diet, here are eight reasons why you should.

Ghee, so why is ghee okay now by healthista

Ignore its bad rep

As with butter, Ghee has gained a bad reputation due to its high saturated fat content and its contribution to an increased risk of developing heart disease. However, recent research has now confirmed that saturated fats, including ghee, are not responsible for this increased risk and in fact, can actually play a role in reducing the risk of heart disease.

Fat is good for us

We need to eat fat in our diet; it should make up around 20-35 percent of our daily calories. Our cell membranes are made up of fat, so if our cell integrity is not good, this will have an impact on how well we absorb nutrients.  Fat is also essential for good nerve, brain and skin health.

Get the ghee glow

Ghee is particularly high in Vitamin A, a powerful antioxidant vitamin that can help with immune function, vision and fertility. Vitamin E, also a powerful antioxidant, can help to reduce signs of ageing and promote healthy skin.

good fats, so why is ghee okay now by healthista
Not all fat is bad – Ghee makes up part of the good fats that we need for a healthy, wholesome diet

It’s packed with properties that fight disease

Milk fat found in ghee is a rich source of Conjugated Linoleic Acid or CLA; which is a powerful antioxidant that is anti-inflammatory and can protect against cancer and heart disease. Plus it is a rich source of the fat-soluble vitamins A, D, E and K.

Ghee is great for your gut too

It is high in butyrate or butyric Acid, which is a short chain fatty acid that can reduce inflammation and improve gut health, potentially improving symptoms of irritable bowel syndrome.

It’s lactose-free

As a fat, ghee does not contain the milk solids, it is almost lactose and casein-free, which can make it a better choice for those with intolerances to these than butter. It is made up of medium chain fatty acids, making it easier to digest.

woman stomach pains tummy ache, so why is ghee okay now by healthista
Not only is Ghee great for people with lactose intolerances but it can also help fight gut problems like IBS

You butter swap your spread

Ghee is an easy substitute for butter. Plus it has a higher smoke point than butter, olive oil or coconut oil, which means that it will stay stable at higher temperatures and less likely to oxidise and produce dangerous free radicals. It is therefore ideal for cooking, frying or sautés.

It lasts

As a saturated fat, it will remain stable and can be stored for longer periods – up to three months if stored in an airtight container. This is also because the perishable milk solids you’d get in butter have been removed. Plus, its nutty, more intense taste makes it flavoursome so a little goes a long way when you cook with it (it really does make food taste incredible).

How can I use ghee?

Like the sound of using ghee but not too sure how to implement it? Here are a few ideas:

  • Use a tablespoon of ghee to make a batch of homemade popcorn Ghee will tolerate the high temperatures needed to make popcorn successfully.
  • Fry an egg in this delicious alternative.
  • Stir fry some vegetables with some ginger and garlic for a flavour-rich Asian side dish.
  • Try using ghee to fry onions and garlic when making an Indian curry the aroma and flavour is amazing! Add vegetables such as spinach and cauliflower along with some Indian spices for a quick, flavoursome vegetarian supper.
  • Ghee is ideal for grilling.  Ghee has a high smoke point so it won’t burn like butter would at higher temperatures making it ideal to use when grilling or roasting meat, fish or vegetables
  • Use it instead of coconut oil or butter to make pancakes.
  • For a delicious garnish, try quick frying a batch of nuts and seeds in ghee and sprinkle over a dip or soup.

ghee image, so why is ghee okay now by healthista

A word of caution….despite its many benefits, as a source of fat, Ghee is still high in calories and should be consumed in moderate amounts as part of a healthy diet.

Ghee – we’re glad that’s clarified. Want to get your hands on some? Healthista recommends Fushi Wellbeing Organic Grassfed Ghee – buy it here now.


may-simpkin-headshot-6-lunch-mistakes-that-are-making-you-fat-by-healthista-comMay Simpkin is a UK registered practitioner with a Masters Science degree in Personalised Nutrition. She is an experienced clinician, practicing functional medicine from an evidence base, providing the latest research into nutrition. She is bound by the code of ethics in clinical practice and has met the strict criteria required for BANT, the British Association for Applied Nutrition and Nutritional Therapy and the CNHCComplementary and Natural Healthcare Council, which is the council recommended by the UK Department of Health for complementary and natural healthcare services. She is also Chair of the Continual Professional Committee at BANT. In addition, she is registered with IFMThe Institute for Functional Medicine and a member of the RSMThe Royal Society of Medicine.

For more information on how to lose weight, nutrient-rich recipes, and ideas visit or Follow May on Instagram: @maysimpkinnutrition or Twitter @MaySimpkin or Facebook 

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