Ghee, a staple in many Indian households, is cherished for its rich flavour and traditional uses in dishes like paranthas and sweets. However, when it comes to daily cooking, ghee may not be the healthiest choice. Understanding the nutritional aspects of ghee compared to cooking oils is essential for making informed dietary decisions.
What is Ghee?
Ghee is made by simmering unsalted butter to remove water and milk solids. The process involves melting the butter over low heat, allowing the water to evaporate and the milk solids to separate and settle at the bottom. The clear, golden liquid left on top is then strained to produce pure ghee, known for its nutty flavour and aroma.
One of the primary concerns with ghee is its high saturated fat content, which constitutes around 62% of its total fat. While ghee does have some benefits, excessive intake of saturated fats has been linked to increased LDL (bad) cholesterol levels, thereby raising the risk of heart disease.
Nutritionist Neelanjana Singh emphasises that ghee is high in concentrated fat and lacks essential fatty acids found in oils. “Since it lacks unsaturated fats like monounsaturated and polyunsaturated fats, relying on ghee as a primary fat source daily isn’t healthy,” she states.
In contrast, cooking oils such as olive, sunflower, and mustard oil are rich in unsaturated fats. These fats help lower LDL cholesterol and support heart health. Moreover, these oils often contain beneficial omega-3 and omega-6 fatty acids, which are essential for various bodily functions and are present in insufficient amounts in ghee.
Dr. Varun Bansal, Consultant Cardiac Surgeon at Indraprastha Apollo Hospital, highlights that oils play a vital role in our diet. “Oils are a rich source of essential fatty acids and aid in the absorption of fat-soluble vitamins like A, D, E, and K. Moderate oil intake is important for skin health, cell membrane integrity, and brain function,” he explains.
Another important factor to consider is the smoke point of fats. Ghee has a smoke point of around 250 degrees Celsius, which is higher than that of butter but lower than many cooking oils like canola and avocado oil. Oils with higher smoke points are safer for high-temperature cooking, as reaching a fat’s smoke point can lead to the breakdown of the fat, releasing harmful compounds and free radicals that may increase inflammation and damage cells.
Cooking oils also provide additional health benefits. For instance, extra virgin olive oil is rich in antioxidants like vitamin E and polyphenols, which help reduce oxidative stress and inflammation. Ghee lacks these antioxidants, making oils a more versatile choice for cooking.
While ghee can enhance the flavour of certain dishes and is perfect for finishing off meals, it is advisable to use heart-healthy oils for everyday cooking. Balancing your dietary fats with a variety of oils can help maintain better nutrition and support long-term health. By making informed choices about cooking fats, you can enjoy the flavours of traditional dishes while prioritising your well-being.