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Grass Fed Ghee: What You Need To Know

Published April 30, 2019 Read Time: 7 minutes
Kate Sullivan

Written By: Kate Sullivan, MS

Kate holds a MS in Business Psychology and is currently a PHD researcher in Well-Being and Performance Psychology.

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<script type="application/ld+json"> { "@type":"BlogPosting", "headline":"Grass Fed Ghee: What You Need To Know", "datePublished":"April 30, 2019", "description":"Ghee is a butter derivative that doesn’t contain any lactose and has a rich nutritional profile, making it the perfect butter substitute for the keto diet.", "image": "https://d1ghrtdbdq2gkr.cloudfront.net/media/public/2019/04/grass-fed-ghee-thumbnail.jpg" }, } ] } </script> <article> <div> <ul> <li><a href="#section1">What Is Ghee?</a></li> <li><a href="#section2">Is Grass Fed Ghee Healthy?</a></li> <li><a href="#section3">Health Benefits of Grass Fed Ghee</a></li> <li><a href="#section4">What Brand Of Ghee Is Best?</a></li> <li><a href="#section5">Is Ghee Better Than Grass-Fed Butter?</a></li> <li><a href="#section6">Wrapping Up</a></li> </ul> </div> <section> <p>One of the many benefits of the keto diet is being able to consume a higher fat intake, which means you can top off your meals with butter- or the healthier alternative- grass fed ghee.</p> <p>But, is grass-fed ghee really that much better for you than grass-fed butter?</p> <p>Today, we’re going to tell you everything you need to know about ghee and how it could even be better for you than butter. We’ll talk about the health benefits that ghee can bring to your table and we’ll even cover how to find the best type of ghee to include in your ketogenic diet.</p> </section> <hr class="divider-50 divider-medium mx-auto"> <section id="section1"> <script type="application/ld+json">{"@context":"https://schema.org","@type":"FAQPage","mainEntity":[{"@type":"Question","name":"What Is Ghee?","acceptedAnswer":{"@type":"Answer","text":"To put it in simple terms—ghee is clarified butter. To make ghee, you melt butter to separate the milk solids and the liquid fats. This separation from milk solids is how ghee becomes lactose free! Once this separation has happened, skim the solids that collect at the surface of the melted butter. At this stage, if all the milk solids have sunk to the bottom and the rest of the liquid is clear, you have clarified butter.\n\nThe butter is then cooked for a few more minutes until the milk solids located at the bottom of the pan turn a brown color. These cooked milk solids are what give ghee a nutty flavor and its light tan color!"}}]}</script> <h2>What Is Ghee?</h2> <p>To put it in simple terms—ghee is clarified butter. To make ghee, you melt butter to separate the milk solids and the liquid fats. This separation from milk solids is how ghee becomes lactose free! Once this separation has happened, skim the solids that collect at the surface of the melted butter. At this stage, if all the milk solids have sunk to the bottom and the rest of the liquid is clear, you have clarified butter.</p> <p>The butter is then cooked for a few more minutes until the milk solids located at the bottom of the pan turn a brown color. These cooked milk solids are what give ghee a nutty flavor and its light tan color<sup>2</sup>!</p> </section> <hr class="divider-50 divider-medium mx-auto"> <section id="section2"> <script type="application/ld+json">{"@context":"https://schema.org","@type":"FAQPage","mainEntity":[{"@type":"Question","name":"Is Grass Fed Ghee Healthy?","acceptedAnswer":{"@type":"Answer","text":"Most people believe that grass-fed ghee is unhealthy because of the high saturated fat content that ghee has. For many years, we’ve heard that saturated fats—the fat found in red meat, coconut oil, and cheese—are bad for heart health because they raise your LDL (bad) cholesterol.\n\nRecently, this myth about saturated fats has been shifting. Studies have shown instead that there aren’t significant effects from high saturated fat intake on developing heart disease, higher cholesterol, or having a stroke3. While grass-fed ghee does have a high saturated fat content, there are several health benefits that this butter substitute provides."}}]}</script> <h2>Is Grass Fed Ghee Healthy?</h2> <p>Most people believe that grass-fed ghee is unhealthy because of the high saturated fat content that ghee has. For many years, we’ve heard that saturated fats—the fat found in red meat, coconut oil, and cheese—are bad for heart health because they raise your LDL (bad) cholesterol.</p> <p>Recently, this myth about saturated fats has been shifting. Studies have shown instead that there aren’t significant effects from high saturated fat intake on developing heart disease, higher cholesterol, or having a stroke<sup>3</sup>. While grass-fed ghee does have a high saturated fat content, there are several health benefits that this butter substitute provides.</p> <picture class="lazy-load"> <source data-srcset="https://s3.us-east-2.amazonaws.com/wm-wmade-static-media/media/public/Assets/images/heart-in-hands-with-stethescope-0152.jpg"> <img src="https://s3.us-east-2.amazonaws.com/wm-wmade-static-media/media/public/Assets/images/heart-in-hands-with-stethescope-0152.jpg" class="img-fluid" alt="stethescope"> </picture> </section> <hr class="divider-50 divider-medium mx-auto"> <section id="section3"> <h2>Health Benefits of Grass Fed Ghee</h2> <p>Grass-fed ghee holds numerous health benefits, some of which include:</p> <h3>1. Reduces Your Risk Of Heart Disease, Cancer, And Diabetes</h3> <p>Looking to improve your heart health? Ghee can help to protect you body against certain diseases! Ghee is rich in conjugated linoleic acid (CLA). This fatty acid has plays an important part in protecting against diabetes, carcinogens, and cardiovascular disease by increasing the production of HDL (good) cholesterol<sup>4, 5</sup>.</p> <p>Plus, the CLA found in ghee also helps to protect your body against fatty deposits in your arteries, which is beneficial to fight against heart disease<sup>5</sup>. Basically, ghee increases your production of good cholesterol to keep your heart health in check!</p> <h3>2. Helps To Heal Your Digestive Tract</h3> <p>Ghee contains high levels of butyric acid, which is a short-chain fatty acid that helps <a target="_blank" href="https://www.warriormade.com/content/diet/can-ketosis-reduce-inflammation/" rel="noreferrer" title="reduce inflammation">reduce inflammation</a> and repair the mucosal membrane layer in your digestive system<sup>6</sup>. Plus, this acid also encourages the growth of healthy cells in your digestive tract. This helps to ensure the health of your digestive system even after the mucosal membrane layer has been repaired! Adding ghee into your diet not only helps to repair your gut health, but keeps up with the health of your gut. </p> <p>If you’re following the ketogenic diet to help heal your gut health, adding ghee is great for your digestive tract.</p> <h3>3. Can Help You To Lose Weight</h3> <p>Not only does the CLA in ghee boost your heart health, but several studies have shown CLA can aid in weight loss and help to reduce overall body fat mass<sup>7</sup>. You can reap the weight loss benefits from ghee because CLA increases the number of enzymes and proteins that are needed to break down fat. This increases your body’s fat burning ability<sup>7</sup>!</p> <p>Pair the weight loss benefits with the heart-health boosting benefits of CLA, and it’s easy to see how adding organic ghee into your diet can boost your heart health.</p> <h3>4. Contains Fat-Soluble Vitamins</h3> <p>If you’re concerned that you’re not getting enough vitamins in your diet, adding ghee into your daily routine is an easy way to increase your fat-soluble vitamins. Grass-fed ghee contains vitamin A, vitamin K, vitamin E, as well as Omega-3 and Omega-9<sup>8</sup>!</p> <h3>5. Lactose and Casein Free</h3> <p>If you have a lactose allergy related to a sensitivity to lactose or <a target="_blank" href="https://www.warriormade.com/content/diet/how-does-gluten-and-acsein-affect-autism/" rel="noreferrer" title="casein allergy">casein allergy</a>, ghee is free of the casein protein and lactose! The milk solids are what contains lactose, which are removed from the ghee during production. Keep in mind that while ghee isn’t considered ‘dairy free’ because of the butterfat, but that’s utterly unimportant for any of you on keto!</p> <picture class="lazy-load"> <source data-srcset="https://s3.us-east-2.amazonaws.com/wm-wmade-static-media/media/public/Assets/images/ghee-in-jar-on-coaster-0152.jpg"> <img src="https://s3.us-east-2.amazonaws.com/wm-wmade-static-media/media/public/Assets/images/ghee-in-jar-on-coaster-0152.jpg" class="img-fluid" alt="ghee-in-jar"> </picture> </section> <hr class="divider-50 divider-medium mx-auto"> <section id="section4"> <script type="application/ld+json">{"@context":"https://schema.org","@type":"FAQPage","mainEntity":[{"@type":"Question","name":"What Brand Of Ghee Is Best?","acceptedAnswer":{"@type":"Answer","text":"If you choose to buy ghee instead of making your own, you should be aware of two things when looking to buy the best quality of ghee that you can find: 1. Be On the Look Out For Fake Ghee; 2. Always Choose Organic Grass-Fed Ghee"}}]}</script> <h2>What Brand Of Ghee Is Best?</h2> <p>If you choose to buy ghee instead of making your own, you should be aware of two things when looking to buy the best quality of ghee that you can find:</p> <h3>1. Be On the Look Out For Fake Ghee</h3> <p>The majority of ghee that you can find on grocery store shelves is imported from India, but most of this is actually vegetable ghee! Posing as the real thing, vegetable ghee does by the name ‘Vanaspati ghee’ and it’s comprised of hydrogenated vegetable oil<sup>9</sup>. Hydrogenated vegetable oil is extremely high in bad cholesterol. Even worse, it may actually lower levels good cholesterol<sup>10</sup>! To ensure that you’re buying organic ghee or grass-fed ghee, *read the ingredient list*. Check that the only ingredient used in the creation of the ghee was “cow milk.”</p> <h3>2. Always Choose Organic Grass-Fed Ghee</h3> <p>Ghee labeled as “organic” means the cow that the milk came from was not given any antibiotics, pesticides, or hormones<sup>11</sup>. Grass-fed ghee can be organic, however, organic ghee does not necessarily mean that it’s grass-fed. If ghee comes from a cow that hasn’t been treated with antibiotics or hormones but also hasn’t been grass fed, the ghee is only considered to be organic. Cows can be grass fed and not raised with hormones, antibiotics, or pesticides, the ghee that is harvested from the cows milk is considered organic, grass-fed ghee.</p> <p>Grass-fed ghee comes from cows that have a diet of natural grass, which helps the cows to produce milk that’s higher in fat-soluble vitamins and in healthy fats<sup>11</sup>. Choosing an organic, grass-fed ghee will help you to get far more nutritional value out of a serving than choosing a ghee that isn’t organic or grass-fed.</p> <p>When you’re shopping around for ghee, take some time to read the ingredient list to ensure that you’re buying the highest-quality ghee you can find. This will save you from buying fake ghee that could harm your health!</p> <picture class="lazy-load"> <source data-srcset="https://s3.us-east-2.amazonaws.com/wm-wmade-static-media/media/public/Assets/images/grass-fed-cow-in-grass-0152.jpg"> <img src="https://s3.us-east-2.amazonaws.com/wm-wmade-static-media/media/public/Assets/images/grass-fed-cow-in-grass-0152.jpg" class="img-fluid" alt="grass-fed-cow-in-grass"> </picture> </section> <hr class="divider-50 divider-medium mx-auto"> <section id="section5"> <script type="application/ld+json">{"@context":"https://schema.org","@type":"FAQPage","mainEntity":[{"@type":"Question","name":"Is Ghee Better Than Grass-Fed Butter?","acceptedAnswer":{"@type":"Answer","text":"Ghee and butter are both safe to eat on the ketogenic diet. They have the same fat content, and hold a similar caloric intake. Ghee doesn’t contain the dairy proteins that butter has—making it a safe alternative for people who are looking to limit their dairy intake for various reasons.\n\nIf you’re trying to decide whether to cook with ghee or butter, ghee has a higher smoke point than butter does. The higher smoke point of ghee allows you to cook at higher temperatures with ghee than you can with butter. This also allows you to preserve the flavor and the nutrients of ghee even at high temperatures. A higher smoke point makes ghee great to deep fry and saute with!\n\nGhee has a nuttier, more intense flavor than butter does. If you’re not one who enjoys the taste of ghee, grass-fed butter is still a great fat to consume on the ketogenic diet."}}]}</script> <h2>Is Ghee Better Than Grass-Fed Butter?</h2> <p>Ghee and butter are both safe to eat on the ketogenic diet. They have the same fat content, and hold a similar caloric intake. Ghee doesn’t contain the dairy proteins that butter has—making it a safe alternative for people who are looking to limit their dairy intake for various reasons.</p> <p>If you’re trying to decide whether to cook with ghee or butter, ghee has a higher smoke point than butter does. The higher smoke point of ghee allows you to cook at higher temperatures with ghee than you can with butter. This also allows you to preserve the flavor and the nutrients of ghee even at high temperatures. A higher smoke point makes ghee great to deep fry and saute with! </p> <p>Ghee has a nuttier, more intense flavor than butter does. If you’re not one who enjoys the taste of ghee, grass-fed butter is still a great fat to consume on the ketogenic diet.</p> <picture class="lazy-load"> <source data-srcset="https://s3.us-east-2.amazonaws.com/wm-wmade-static-media/media/public/Assets/images/butter-cubed-in-dish-0152.jpg"> <img src="https://s3.us-east-2.amazonaws.com/wm-wmade-static-media/media/public/Assets/images/butter-cubed-in-dish-0152.jpg" class="img-fluid" alt="butter-cubed-in-dish"> </picture> </section> <hr class="divider-50 divider-medium mx-auto"> <section id="section6"> <h2>Wrapping Up</h2> <p>Ghee is not only a delicious lactose-free substitute for butter on the keto diet, but it also serves several health benefits that could greatly impact the overall quality of your life. With essential vitamins, inflammation fighting, and digestive healing properties, ghee is a much more nutritious fat to use in a ketogenic diet than grass-fed butter.</p> <p>Looking for more than one way to fight inflammation and help improve your gut health? Our <a target="_blank" href="https://www.warriormade.com/keto-support/shop/" rel="noreferrer" title="digestion supplements and inflammation bundle">digestion supplements and inflammation bundle</a> can be taken daily, and get you feeling healthy and happy- especially when paired with the ketogenic diet!</p> <h3>Resources</h3> <ol> <li><a target="_blank" href="https://articles.mercola.com/sites/articles/archive/2017/02/06/ghee-benefits.aspx" rel="nofollow noreferrer" title="About Ghee">What’s So Great About Ghee?</a></li> <li><a target="_blank" href="https://spoonuniversity.com/lifestyle/what-is-ghee" rel="nofollow noreferrer" title="What Is Ghee">What Is Ghee? What To Know About This Butter Alternative</a></li> <li><a target="_blank" href="https://www.ncbi.nlm.nih.gov/pubmed/26068959" rel="nofollow noreferrer" title="Reduction In Saturated Fat">Reduction In Saturated Fat Intake For Cardiovascular Disease</a></li> <li><a target="_blank" href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4429457/" rel="nofollow noreferrer" title="Pros and Cons of CLA Consumption">Pros and Cons of CLA Consumption: An Insight From Clinical Evidences</a></li> <li><a target="_blank" href="https://www.ncbi.nlm.nih.gov/pubmed/23923985#sthash.x5WD6IAO.dpuf" rel="nofollow noreferrer" title="Linoleic Acid">High Conjugated Linoleic Acid Ghee</a></li> <li><a target="_blank" href="https://www.culinarynutrition.com/how-to-make-ghee-at-home/" rel="nofollow noreferrer" title="How To Make Ghee">Ghee | How To Make Ghee At Home and Delicious Health Benefits</a></li> <li><a target="_blank" href="https://www.ncbi.nlm.nih.gov/pubmed/16924272#sthash.x5WD6IAO.dpuf" rel="nofollow noreferrer" title="Conjugated Linoleic Acid ">The Role Of Conjugated Linoleic Acid In Reducing Body Fat</a></li> <li><a target="_blank" href="https://www.ancientorganics.com/about-our-ghee/" rel="nofollow noreferrer" title="Ghee">What Is Ghee?</a></li> <li><a target="_blank" href="https://www.hunker.com/12356358/what-is-vegetable-ghee" rel="nofollow noreferrer" title="Vegetable Ghee"> What Is Vegetable Ghee?</a></li> <li><a target="_blank" href="https://www.livestrong.com/article/272066-why-is-hydrogenated-oil-bad-for-you/" rel="nofollow noreferrer" title="Hydrogenated Oil">Why Is Hydrogenated Oil Bad for You?</a></li> <li><a target="_blank" href="https://nutritiouslife.com/eat-empowered/grass-fed-beef-organic-beef-healthier/" rel="nofollow noreferrer" title="Grass-Fed Beef vs Organic Beef">Grass-Fed Beef vs Organic Beef</a></li> </ol> </section> </article>

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