6 reasons why ghee is a must-have in every meal

Ghee, often referred to as “liquid gold,” has been an integral part of Indian cuisine for centuries. This clarified butter is more than just a cooking ingredient; it is a powerhouse of nutrition and a staple in Ayurvedic practices. Whether drizzled over hot chapatis, added to rice, or used in cooking,

ghee

offers a range of health benefits that make it a must-have in every meal.

Ghee is rich in medium-chain fatty acids, which are easily absorbed and converted into energy by the body. Unlike other fats that may make you feel sluggish, the healthy fats in ghee offer sustained energy, keeping you active and satiated throughout the day. Adding a spoonful of ghee to your meals can help maintain energy levels, especially during long workdays or physically demanding activities.

2. Improves digestion

In Ayurveda, ghee is considered a digestive aid that stimulates the production of stomach acid, helping in the efficient breakdown of food. It contains butyric acid, a short-chain fatty acid that supports gut health by nourishing intestinal cells and promoting the production of digestive enzymes. Including ghee in your meals can reduce digestive discomfort, bloating, and indigestion, ensuring your body processes food more effectively.

3. Boosts immunity

Ghee is packed with fat-soluble vitamins A, D, E, and K, which are essential for maintaining a healthy immune system. These vitamins support cell growth, protect against oxidative damage, and contribute to better overall immunity. By incorporating ghee into your daily meals, you can fortify your body’s natural defenses and enhance your overall health.

4. Keeps skin and hair healthy

The nutrients in ghee are not just beneficial for internal health but also for your skin and hair. Rich in vitamins A and E, ghee helps maintain skin elasticity, hydrates the skin, and promotes a natural glow. For your hair, ghee helps combat dryness and enhances shine, making it a beauty booster from the inside out.

5. Supports heart health

According to Ravin Saluja, Director, Sterling Agro Industries, (Nova Dairy Products), “While many associate fats with heart issues, ghee, when consumed in moderation, can actually support heart health. It contains Omega-3 fatty acids, which are known for their anti-inflammatory properties and their ability to reduce bad cholesterol levels. Adding a controlled amount of ghee to your meals can contribute to better cardiovascular health without the negative impact of other saturated fats.”

6. Aids in weight management

Contrary to popular belief, consuming ghee in moderation can actually support weight management. The healthy fats in ghee help regulate the body’s fat-burning process and improve metabolism. Ghee also keeps you feeling full for longer periods, reducing the urge to snack between meals and promoting healthier eating habits.

7. Enhances mental clarity

Ghee is known to nourish the brain and enhance cognitive function. The healthy fats in ghee provide the brain with the nutrients it needs to function optimally, improving memory, concentration, and mental clarity. Including ghee in your diet can help maintain focus, reduce stress, and support overall mental well-being.

8. Balances hormones

Ghee is rich in fat-soluble vitamins, which play a crucial role in the production and balance of hormones. The fats in ghee help regulate hormonal function, supporting everything from mood regulation to reproductive health. Consuming ghee regularly can contribute to better hormonal balance, especially for women.

How to add ghee to your meals

There are numerous ways to incorporate ghee into your daily diet:
– Ghee on rotis and parathas: Spread ghee on freshly cooked rotis or parathas for a tasty, nutrient-packed meal.
– Ghee with rice or dal: Drizzle a spoonful of ghee over rice or dal for added flavour and nutrition.
– Cooking with ghee: Use ghee as a cooking oil for sautéing vegetables, frying, or even making desserts.
– Ghee in milk or tea: Add a teaspoon of ghee to warm milk or herbal tea to boost digestion and promote overall wellness.

Historical and cultural importance of ghee in Indian festivals

Ghee finds mention in the Vedas as an elixir for Ayurvedic practices and has long been a symbol of prosperity and purity in Indian culture. Beyond cultural importance, it offers nourishment that supports both mind and body, making it a staple in Indian cuisine through the ages.

Ghee vs. oils

According to Ashwini Gupta Chaudhari, Senior Health Coach, Elevate Now, “While modern alternatives like olive oil or vegetable oil are common, ghee has distinct advantages, especially during fasting. Unlike other oils, ghee contains medium-chain fatty acids, which are quickly absorbed by the body and converted into energy, making it an excellent choice for meals where sustained energy is required. Ghee is also rich in fat-soluble vitamins A, D, E, and K, essential for overall health.”

Balancing cholesterol and fat concerns

Though ghee is high in saturated fats, it contains conjugated linoleic acid (CLA), CLA is known for its potential to reduce body fat, making ghee a balanced choice in moderation. Typically, 1-2 teaspoons of ghee in your meals is an ideal portion to gain the health benefits without overdoing the fat intake.

Boosting energy and digestion

The butyrate in ghee is known to improve gut health by nurturing the gut lining and reducing inflammation. It promotes healthy digestion and improves nutrient absorption, making it an excellent choice for meals, as part of a well-balanced diet.

Satiety and energy sustenance

The healthy fats in ghee help curb hunger and provide a lasting sense of fullness. Unlike empty calories, ghee fuels the body with energy that lasts through the day.

Alternatives for plant-based diets

For those who may be lactose intolerant or following a plant-based diet, vegan alternatives like coconut oil can be considered. Coconut oil has similar medium-chain fatty acids that provide quick energy, though it lacks the depth of nutrients found in ghee, making it a functional but not fully equivalent substitute.
“Ghee is a cornerstone of Indian cuisine and holds both cultural and nutritional significance. As a rich source of essential vitamins and healthy fats, it supports digestion, energy, and overall health. It’s not just a tradition but a smart dietary choice to stay nourished and energized” says Ashwini Gupta Chaudhari, Senior Health Coach at Elevate Now. With every spoonful, you embrace the wisdom of age-old practices while reaping modern-day benefits. Whether spread on rotis or stirred into rice, ghee truly is a must-have in every meal, nourishing the body and delighting the senses.
By making ghee a regular part of your meals, you not only elevate the taste of your food but also provide your body with essential nutrients. Ghee’s benefits go beyond just energy and digestion—it is a versatile superfood that promotes holistic health and well-being. So, whether you’re preparing traditional Indian dishes or modern-day meals, don’t forget to add a spoonful of ghee to nourish your body, mind, and soul.