Ghee
Also known as: Ghee, Clarified butter
Overview
Ghee is a traditional form of clarified butter, widely used in Indian and Ayurvedic cuisine, made by simmering butter to remove water and milk solids. This process yields a pure fat product primarily composed of saturated fats, including palmitic acid, oleic acid, linoleic acid, and linolenic acid. It also contains fat-soluble vitamins and essential fatty acids like arachidonic acid. Traditionally, ghee is believed to promote longevity and well-being in Ayurveda. While it serves as a cooking fat, it is also consumed as a dietary supplement. Research on ghee's health effects is moderate, with several clinical studies and meta-analyses exploring its impact on lipid profiles and cardiovascular health. The evidence quality varies, encompassing randomized controlled trials, meta-analyses, and animal studies, though with some heterogeneity in design and population sizes.
Benefits
Ghee's benefits are primarily related to its impact on lipid profiles, though findings are mixed. A meta-analysis of 10 studies (n=1115) indicated that ghee consumption influenced lipid profiles, notably increasing HDL cholesterol, particularly in females and individuals with pre-existing health conditions. However, the effects on other lipid fractions were inconsistent. Conversely, an RCT (n=30) comparing ghee to olive oil found that ghee increased plasma apo B and non-HDL cholesterol, suggesting a potential adverse effect on cardiometabolic risk markers when compared to unsaturated fats. Furthermore, in patients with non-alcoholic fatty liver disease (NAFLD), replacing ghee with rapeseed oil improved liver steatosis and reduced triglycerides, total cholesterol, LDL, and fasting glucose over 12 weeks (n=110), implying that ghee may contribute to metabolic risk in this specific population. While some evidence points to an HDL increase, the concurrent rise in apo B and non-HDL cholesterol in human studies raises concerns about overall cardiovascular risk.
How it works
Ghee, being a pure fat, is absorbed via intestinal lymphatics, making its fat-soluble vitamins and fatty acids bioavailable. Its primary mechanism of action involves influencing lipid metabolism due to its high saturated fat content. These saturated fats can lead to an increase in LDL (low-density lipoprotein) and apo B (apolipoprotein B) levels, both of which are associated with increased cardiovascular risk. Conversely, the unsaturated fatty acids present in ghee may play a role in modulating HDL (high-density lipoprotein) levels. Ghee interacts with the body's systems by directly impacting serum lipid fractions, thereby potentially affecting overall cardiovascular health.
Side effects
Ghee is generally considered safe in moderate amounts, but its high saturated fat content warrants caution, as it may elevate cardiovascular risk markers. The most commonly reported side effects include increased triglycerides and LDL cholesterol in some individuals. While no significant adverse effects have been reported in human trials, its impact on lipid profiles is a key concern. There are no well-documented drug interactions. Contraindications include individuals with pre-existing hyperlipidemia or those at high risk for cardiovascular disease due to the potential for increased LDL and apo B. Specific populations, such as patients with non-alcoholic fatty liver disease (NAFLD), may benefit from reducing or replacing ghee intake, as studies suggest it can worsen metabolic parameters in this group.
Dosage
The minimum effective dose for ghee is not well established, as studies have used varying amounts, often incorporating ghee as the sole fat source or an added fat in the diet. Optimal dosage ranges are not clearly defined, with intervention periods in studies ranging from 4 weeks to 12 months. There is no clearly defined maximum safe dose; however, high intake may lead to increased triglycerides and LDL cholesterol. No specific timing considerations for consumption have been reported. Ghee is consumed as clarified butter, and its absorption, like other dietary fats, depends on overall dietary fat intake. No specific cofactors are required for its absorption or efficacy.
FAQs
Is ghee heart-healthy?
Evidence is mixed. While ghee may increase HDL cholesterol, it can also raise apo B and non-HDL cholesterol, which are markers associated with increased cardiovascular risk, especially when compared to unsaturated fats like olive oil.
Can ghee be consumed by people with NAFLD?
For individuals with NAFLD, substituting ghee with unsaturated oils, such as rapeseed oil, has been shown to improve liver health markers. Caution is advised, and consultation with a healthcare professional is recommended.
Does ghee raise cholesterol?
Ghee can raise LDL and triglycerides in some individuals. However, it may also increase HDL cholesterol, leading to a complex overall effect on lipid profiles.
Is ghee safe for daily use?
Moderate use of ghee appears safe for healthy adults. However, individuals with lipid disorders or those at risk for cardiovascular disease should exercise caution and monitor their intake due to its saturated fat content.
Research Sources
- https://www.ijfmr.com/papers/2025/4/50811.pdf – This meta-analysis of 10 studies (n=1115) found that ghee consumption influenced lipid profiles, notably increasing HDL cholesterol, particularly in females and individuals with pre-existing health conditions. The study noted heterogeneity in design and populations, leading to mixed effects on other lipid fractions.
- https://pmc.ncbi.nlm.nih.gov/articles/PMC3215354/ – This animal study investigated the effects of a 10% ghee diet in rats over 4 weeks. It found an increase in serum triglycerides but no increase in total cholesterol or lipid peroxidation, suggesting a nuanced effect on lipid metabolism in this model. The small sample size (n=5 per group) limits generalizability.
- 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 controlled trial (n=30) compared ghee to olive oil in healthy adults over 4-week interventions. It found that ghee increased plasma apo B and non-HDL cholesterol compared to olive oil, indicating a potential adverse effect on cardiometabolic risk markers. The small sample size limits generalizability.
- https://r.jordan.im/download/seed-oil/maleki%20sedgi2024.pdf – This randomized controlled trial (n=110) in patients with non-alcoholic fatty liver disease (NAFLD) showed that replacing ghee with rapeseed oil for 12 weeks improved liver steatosis, triglycerides, LDL, and fasting glucose. This suggests that ghee may contribute to metabolic risk in this specific population, highlighting the importance of fat type in NAFLD management.
