When you are starving to lose weight, everybody will suggest you cut off your FAT intake. It is a common perception that ghee is unhealthy and fattening, which can easily make you gain weight.
Whereas the truth is the reverse side of the coin, cow’s milk Ghee prepared by Vedic process is packed with essential nutrients as described in Ayurveda and is required by our healthy body.
Ghee is an excellent source of fat-soluble vitamins and healthy fatty acids that aid in weight loss. So what makes it an amazing ingredient to lose weight and what is it that it has, which helps burn your belly fat, further giving you a flat tummy.
What is Desi Ghee?
Ghee is sometimes used as an alternative to regular cooking oil. It is commonly used in Indian and Middle Eastern dishes. Ghee is 99.9% fat and 1% moisture along with some fat-soluble vitamins, and charred milk protein fractions among others.
Although the fatty acid profile of ghee is complicated, most of it consists of saturated fat and cholesterol. Because it is made with saturated fat, it doesn’t spoil at room temperature. It is naturally rich in antioxidant properties too. Do we still recommend it during weight loss? Yes, we do and read on to know why!
How to make ghee?
Ghee is prepared by traditional methods in Indian households by clarification of milk fats. This kind of ghee is called desi ghee. At the industry level, ghee is prepared by the direct cream method. The ghee made at home stays good longer because of the presence of phospholipids, a factor missing when ghee is made commercially.
The Traditional method of ghee preparation: Milk is fermented to curd; it is churned to separate the fat that floats. This fat is further churned to yield butter which is clarified to make ghee.
Commercial method or direct cream method: Milk is boiled and cooled to separate the fat layer. This fat is churned to butter which is clarified to yield ghee.
Did you know that GHEE is a good source of memory-boosting Omega 3 Fat DHA?
A study that was conducted to understand the fatty acid composition in ghee prepared by the 2 methods found ghee or clarified butter to be a good source of DHA or docosahexaenoic acid.  We have to eat omega3 fats as our bodies can’t produce the same.
Ayurveda believes ghee contributes to longevity and protects the body from various diseases. In addition, ghee is believed to improve absorption of fat-soluble nutrients, nourish and lubricate the joints, improve memory (the DHA connection) among other benefits. Ghee contributes to all this because of antioxidants and essential fatty acids.
Read More : Desi Cow Ghee for Menopause – Women Health
Ghee is rich in fat-soluble vitamins such as vitamin A, D, K and vitamin E. Desi ghee from grass-fed cows is rich in omega-6 fatty acid conjugated linoleic acid (CLA). Ghee is naturally rich in butyric acid which makes it an immune building agent.
Some studies have found ghee to stimulate gastric juices which in turn means better digestion. So a teaspoon of ghee over chapati does more than just moisturize it. Ghee acts as a natural moisturizer for our skin too.
Ghee in Weight Loss Yes Or No?
Since ghee is rich in not only omega-3 fats (DHA) but also in omega-6 (CLA), it can be useful in weight loss. Omega-6 fats have been shown to help increase lean body mass while reducing fat mass.
In addition, nutritionists also find that ghee helps in mobilising fat cells to be burnt for energy. All that helps in weight loss and weight management.
Listed below are the scientifically proven benefits of consuming desi ghee:
Ghee for belly fat: Here’s how it aids weight loss
- Ghee, despite its reputation as an unhealthy kitchen ingredient, is actually healthy if eaten in the right proportion. Here’s how it helps people lose weight and burn belly fat:
- Ghee is packed with essential amino acids that assist in mobilising the fat and making the fat cells shrink in size. So, if you think your body is accumulating fat quickly, consider adding ghee to your weight loss diet.
- Ghee contains conjugated linoleic acid, which is a type of omega-6 fatty acid when consumed aids in weight loss.
- Omega-6 fatty acids can also help increase lean body mass and reduce fat mass, which in turn aids weight loss.
- Similarly, the omega-3 fatty acids in ghee also help you lose inches and shed body fat.
- Moreover, ghee comes packed with a range of benefits, ranging from improving digestion to preventing inflammation, which can further help you lose weight.
Does Ghee give rise to Fattening ?
According to the experts, ghee has shown to help you lose weight. The consistency has butyric acid and medium chain triglycerides present in ghee help in assembling stubborn body fat and elimination of it. Intake of ghee can also support in improving good HDL cholesterol.
Rather than going overboard with it, try consuming 2-3 teaspoons of pure desi cow’s ghee routinely for maximum benefits. Consuming ghee more than it is required can lead to unwanted fats and is harmful for your health. Intake of large amounts of hydrogenated ghee which is Buffalo Ghee will result in thickening of arteries, assemblage of fats in the body and reduced metabolism.
Consuming a teaspoon of ghee during an empty stomach early in the morning or while cooking a meal for the day in ghee due to its high smoke point or one can add it for any kind of cooking from sautéing to deep-frying or even consume it raw will add benefits to health.
Cow’s ghee combined with milk nourishes during the bone development, muscle and the nervous system. Pure ghee can be used as a spread over roti or combined with dal-rice khichdi to improve the flavor of the food as well.
Best methods to consume cow’s ghee :
Having 1-2 teaspoons of cow’s ghee every morning on an empty stomach will resist thickening of arteries and enhance blood circulation as well as reduce the gathering of free radicals in body cells.
Routine intake of 2-3 teaspoons of cow’s ghee added with rice and roti promotes the digestion process, enhances absorption of nutrients from food, lubricates large intestines and combats constipation.
How much is too much?
Ghee is butter and is a Fat, after all, excess of anything is bad! You should know how much is too much for you when you are on diet. Nutritionists suggest restricting it to 2 teaspoons a day.
How to eat Ghee?
You can include ghee in rotis, parathas (within the limit that is), as temper for dals or subjis or even on soft steamed rice. Avoid pure ghee Indian Sweets as they overshoot the ghee(fat) and sugar allowance by leaps and bounds.
Various Ghee Brands in the Market: For the busy professional, there are some reputed brands of ghee that are available. However, there is very few offering of Ghee prepared by traditional methods where curd has the highest amount of omega-3 DHA and conjugated linoleic acid (CLA).
Since most commercial brands produce ghee from a direct cream method, it may rank lower in the omega-3 content.