Here we will look at the health benefits of ghee and its nutritional value. but before that, it’s better if we first know what ghee is. Ghee comes from the Indian language which means “fat”. This is fat that is made or extracted from milk by cooking milk, then the steam is taken and compressed. So, ghee is more nutritious and denser than regular margarine. It is golden yellow in color and it is more fragrant and rich in nutrients.
Because ghee undergoes a process of clarifying or separating solid milk and water from fat, it is cleaner and healthier. Over the past centuries ghee was used in Indian ayurvedic medicine as a curative for various ailments.
This clarification process removes the solid milk, and decreases the amount of lactose in the ghee. This is great for those with a milk allergy and they can get health benefits from it. However, now research is ongoing to find out whether ghee provides certain measurable benefits, especially when compared to regular butter. Ghee is now used in providing quality to other foods.
Ghee Nutrition Facts
This is the nutritional ghee information provided by the USDA for every one spoon of ghee or 15 grams of ghee. Each spoon contains the following nutrients:
- Calories: 130
- Fat: 15g
- Protein: 0g
- Sodium: 0mg
- Fiber: 0g
- Carbohydrates: 0g
- Sugars: 0g
Apart from the above nutrients, ghee also contains carbohydrates and other nutrients as follows:
Ghee can almost be said to be pure fat, it contains no carbohydrates at all. So, it is pure fat with enhanced nutritional and citric content.
It is 100% fat, just like any other cooking oil. 15 grams of fat, found in one tablespoon of ghee, contain 9 grams of saturated fat. While the rest is monounsaturated fat as much as 5 grams and polyunsaturated fat less than one gram.
The color of ghee is sharper or more intense than regular butter. This suggests that ghee contains more calories than regular butter. Like regular butter, ghee is a complement to other foods. So, it is not ready-to-eat food. However, it is an ingredient for flavoring and enhancing other foods so that other foods are tastier and healthier.
The clarification process is to separate the milk solids, if the milk is removed 100% then it is empty of protein. However, if the protein in the process of clarification is not completely removed, there is a small amount of protein left.
Vitamins and Minerals
What about the minerals and vitamins in ghee? The minerals and vitamins of ghee can vary, depending on the brand and type of food that is given to the milk-producing cows. But we can calculate in general, one tablespoon contains 8% of the RDI of vitamin A, 2% of vitamin E, and 1% of vitamin K. To be able to meet the many nutrients from eating ghee, then we have to eat more than what is recommended. .
The best way to consume ghee is to add it to vegetables and other foods so that it gets plenty of nutrients.
Health Benefits of Ghee
In Indian medicine known as ayurvedic medicine, they use ghee as a medicine to improve memory. In addition, ghee is also a reliable ingredient in improving digestion.
However, until now there has been no scientific evidence that says ghee is good for intelligence and memory. Because research shows that the effect on memory is the same between consuming plain butter and ghee.
Health benefits of ghee to heal the skin
To take advantage of ghee’s health benefits, most people not only consume it in food, but also apply it topically to skin sores, burns and rashes. Research says that ghee contains antioxidants and microbial activity, so it is true that ghee can heal skin wounds. It could also be that ghee is a great source of vitamin E and vitamin A, both of which act as antioxidants. There are also those who mix ghee with honey to get certain benefits.
Limits Exposure to Acrylamide
Benefits of ghee for limiting acrylamide exposure. Acrylamide is a chemical compound that is potentially carcinogenic and potentially toxic. This compound occurs when ghee or other cooking oil is heated to a certain degree. A study published in 2016 said that ghee produces less acrylamide when heated compared to other vegetable oils and saturated fat.
Despite the many health benefits of ghee, there are some side effects to avoid. Allergy is one of them, it is made from milk. Of course, for those who are allergic to milk are also allergic to ghee. So, sometimes immune reactions can occur such as swelling, itching, rash, vomiting and diarrhea. Likewise for those who have problems with lactose intolerance, consuming ghee will pose a danger to them. This can cause bloating in them, upset stomach and excess gas.
But in the process of clarifying, the ghee is purer than the other butter. substances such as lactose and casein have been removed predominantly. So, if you know that you are intolerant of lactose and dairy products, and you should use ghee, consult your doctor for health advice.
Adverse Effects of Ghee
Apart from the side effects of ghee as above, there are other side effects that are worse. Saturated fat is one of the ingredients of ghee, so the American Dietetic Association recommends limiting its intake to 10% of your daily calorie intake.
This aims to maintain heart health, because saturated fat affects the heart. For those who want to lower their cholesterol, the American Heart Association says to reduce saturated fat consumption by no more than 5% to 6% of daily calories. One tablespoon of ghee contains about 40mg of cholesterol. This is 13% of the daily recommendation.
Ghee varies from one another because some are made from cow’s milk and some are made from buffalo milk. So real ghee is what this type of milk is made of.
While it is made from vegetable oil, it is not in essence ghee and there is absolutely no beneficial quality.
When It’s Best
Whenever you need ghee, it’s available year-round. You can find these at bag stores, or you can buy them online. Remember, however, that ghee costs a lot more than regular butter. This is likely because the ghee takes more time to make, and more butter is needed. For 12 ounces of ghee, you need 16 ounces of regular butter.
How to Store Ghee
Usually when you buy ghee, it’s stored in a glass jar and this container can be opened and closed again. For long lasting use, store ghee in a cool, dark place. Usually, ghee can be stored for up to 3 months.
However, if you want your ghee to last longer, you can store it in the refrigerator, it can last up to a year. Indeed, when cooled, the ghee will harden but don’t worry because it will quickly melt back and ready to use as usual.