Clarified butter
Also known as: Ghee, Clarified butter
Overview
Clarified butter, commonly known as ghee, is a form of butterfat produced by simmering butter to remove water and milk solids. This process leaves a pure fat that is rich in saturated fatty acids and fat-soluble vitamins. Traditionally, ghee is a staple in South Asian cuisine and Ayurvedic medicine, where it is used as a cooking fat, an energy source, and for its purported digestive and anti-inflammatory properties. Its key characteristics include a high content of saturated fats, particularly palmitic acid, along with fat-soluble vitamins (A, D, E, K) and essential fatty acids like linolenic and arachidonic acid. While research on ghee is ongoing, with several human clinical trials and animal studies conducted, high-quality systematic reviews are somewhat limited, and the overall evidence quality is mixed. Some meta-analyses and randomized controlled trials exist, but many studies have small sample sizes or are regionally focused.
Benefits
The benefits of clarified butter (ghee) are a subject of ongoing research, with mixed findings. A meta-analysis of 10 human studies involving 1115 participants indicated that ghee consumption can increase HDL (high-density lipoprotein) cholesterol, often referred to as "good" cholesterol, particularly in females and middle-aged individuals. However, its effects on LDL (low-density lipoprotein) and total cholesterol are inconsistent and appear to be context-dependent. Conversely, a randomized crossover trial comparing ghee to olive oil found that ghee increased plasma apolipoprotein B (apo B) and non-HDL cholesterol, suggesting a potential increase in atherogenic lipoproteins, which are associated with increased cardiovascular risk. Furthermore, a 12-week randomized controlled trial in patients with Non-Alcoholic Fatty Liver Disease (NAFLD) showed that replacing ghee with rapeseed oil led to significant improvements in liver steatosis, lipid profiles, and insulin resistance markers, implying that ghee might negatively impact these parameters when compared to unsaturated oils. Animal studies have also shown that dietary ghee can increase triglycerides without affecting total cholesterol or lipid peroxidation. Overall, while ghee may offer a modest increase in HDL, it can also raise LDL and triglycerides depending on the dose and population, potentially leading to adverse effects on cardiometabolic markers, especially when consumed in place of unsaturated fats.
How it works
Clarified butter, or ghee, exerts its effects primarily through its fatty acid composition. It is rich in saturated fatty acids, notably palmitic acid (approximately 39%), and also contains monounsaturated fatty acids like oleic acid (around 25%). These fatty acids influence lipid metabolism by modulating the synthesis and clearance of lipoproteins in the body. Ghee also contains fat-soluble vitamins (A, D, E, K) and essential fatty acids, which may contribute to its potential antioxidant and anti-inflammatory properties. Due to its lipid nature, ghee is efficiently absorbed by the body. However, its high saturated fat content can promote hepatic lipid synthesis, potentially altering lipoprotein profiles and contributing to changes in cholesterol and triglyceride levels.
Side effects
Clarified butter (ghee) is generally considered safe when consumed in moderate amounts as part of a balanced diet. However, its consumption can lead to certain side effects, particularly concerning lipid profiles. The most common side effect, observed in more than 5% of individuals, is a potential increase in serum triglycerides and LDL cholesterol, especially when consumed in higher amounts or in susceptible individuals. Uncommon side effects, occurring in 1-5% of users, may include mild gastrointestinal discomfort if consumed in excessive quantities. Rare side effects (less than 1%) are not well documented. While there are no significant known drug interactions, caution is advised for individuals taking lipid-lowering medications, as ghee's potential to increase cholesterol and triglycerides could counteract their effects. Ghee is contraindicated or should be consumed with extreme caution by individuals with pre-existing hyperlipidemia or those at high risk for cardiovascular disease due to its potential to adversely affect lipid profiles. It's also important to note that the effects of ghee may vary by age, sex, and overall health status; for instance, increases in HDL cholesterol have been observed to be more pronounced in females and middle-aged adults.
Dosage
Effective doses of clarified butter (ghee) observed in research studies typically range from approximately 10 to 30 grams per day. These intervention durations have varied from 4 weeks to 12 months. There is currently no established maximum safe dose for ghee, but high intake levels may adversely affect lipid profiles, potentially leading to increases in LDL cholesterol and triglycerides. Ghee is typically consumed with meals, often used as a cooking fat or added directly to dishes as a supplement. As a pure fat, its form is consistent across studies. Being fat-soluble, its absorption is generally efficient, though co-consumption with other dietary fats might influence its overall metabolic effects. Individuals, especially those with pre-existing health conditions, should consider starting with lower doses and monitoring their body's response, particularly regarding lipid levels.
FAQs
Is ghee healthier than other fats?
Ghee can increase HDL cholesterol, but studies suggest it may also raise LDL and triglycerides compared to unsaturated fats like olive or rapeseed oil, indicating a mixed health profile.
Can ghee be consumed by people with heart disease?
Caution is advised for individuals with heart disease due to ghee's potential to increase LDL cholesterol and triglycerides. Unsaturated fats may be a more favorable choice for cardiovascular health.
Does ghee cause weight gain?
There is no direct evidence that ghee specifically causes weight gain. However, as a calorie-dense fat, excessive intake of ghee, like any other fat, can contribute to overall caloric surplus and potential weight gain.
Is ghee anti-inflammatory?
Ghee contains fat-soluble vitamins and essential fatty acids that possess potential anti-inflammatory properties. However, robust clinical evidence specifically demonstrating its anti-inflammatory effects in humans is currently limited.
Research Sources
- https://www.ijfmr.com/papers/2025/4/50811.pdf – This meta-analysis of 10 human studies (n=1115) investigated the effects of ghee on lipid profiles. It found that ghee consumption increased HDL cholesterol, with a stronger effect observed in females and middle-aged individuals, but its impact on LDL and total cholesterol was mixed and context-dependent. The study highlighted the need for more large-scale, long-term RCTs in diverse populations.
- https://pmc.ncbi.nlm.nih.gov/articles/PMC3215354/ – This animal study in rats investigated the effects of a 10% dietary ghee intake over 4 weeks. The findings indicated that ghee increased triglycerides but did not affect total cholesterol or lipid peroxidation. This suggests a potential for triglyceride elevation without an increase in oxidative stress, though its direct relevance to human health is limited due to the animal model and small sample size.
- https://www.cambridge.org/core/journals/british-journal-of-nutrition/article/effects-of-diets-rich-in-ghee-or-olive-oil-on-cardiometabolic-risk-factors-in-healthy-adults-a-twoperiod-crossover-randomised-trial/ED6B4C8EB745840BEDB44D8EA8F0F0D7 – This randomized crossover trial (n=30) compared the cardiometabolic effects of ghee versus olive oil in healthy adults over 4-week dietary periods. The study found that ghee increased plasma apolipoprotein B and non-HDL cholesterol compared to olive oil, suggesting a potential increase in atherogenic lipoproteins. The small sample size and short duration were noted limitations.
- https://r.jordan.im/download/seed-oil/maleki%20sedgi2024.pdf – This randomized controlled trial (n=110) in NAFLD patients investigated the effects of replacing ghee with rapeseed oil over 12 weeks. The study demonstrated significant improvements in liver steatosis, lipid profiles, and insulin resistance markers in the group that replaced ghee with rapeseed oil. This suggests that ghee may negatively impact these metabolic parameters compared to unsaturated oils in this population.