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Description
"Ghee" is clarified butter simmered to remove water and milk solids, resulting in a rich, golden fat with a deep, nutty aroma. It contains butyrate, conjugated linoleic acid (CLA), and healthy saturated fats that support digestion, absorption, and gut lining integrity while offering anti-inflammatory benefits. Ghee handles high heat without breaking down, ideal for sautéing, roasting, or finishing dishes. This lactose-free staple brings depth and smoothness to everyday cooking across traditional and modern diets.
Category
Fats
Ghee
Benefits
High smoke point: Suitable for high-heat cooking methods like sautéing, roasting, and frying without breaking down.
Rich flavor enhancer: Adds a warm, nutty depth to curries, roasted vegetables, and baked goods for a richer culinary experience.
Supports digestive health: Contains butyrate, a short-chain fatty acid that promotes gut health and a balanced intestinal environment.
Dairy-sensitive friendly: Naturally free from lactose and casein, making it a safe choice for those with dairy intolerances.
High smoke point: Suitable for high-heat cooking methods like sautéing, roasting, and frying without breaking down.
Rich flavor enhancer: Adds a warm, nutty depth to curries, roasted vegetables, and baked goods for a richer culinary experience.
Supports digestive health: Contains butyrate, a short-chain fatty acid that promotes gut health and a balanced intestinal environment.
Dairy-sensitive friendly: Naturally free from lactose and casein, making it a safe choice for those with dairy intolerances.
Glycemic Load [GL]
A food's glycemic load reflects its potential to raise blood sugar levels after consumption. The impact of ingesting one gram of glucose is roughly equivalent to one glycemic load unit. The glycemic load is calculated by multiplying the total carbohydrate content of a food by its glycemic index and then dividing by 100. The range of low GL values is 0–10. A GL between 11 and 19 is considered medium, while a GL over 20 is considered high.
0.0 | Low
Glycemic Index [GI]
The glycemic index measures the increase in blood sugar levels brought on by consuming a particular carbohydrate within two hours of ingestion. It is displayed on a scale from 0 to 100, with 100 denoting the effect of pure glucose. High-glycemic-index foods [70+] quickly release glucose into the bloodstream, which raises blood sugar levels. Foods with a medium [56–69] and low GI [0-55] release glucose into the blood gradually.
0.0 | Low
References
[1] Nagaraju R, Anuradha K, Reddy R. High-Temperature Stability of Ghee for Cooking Applications. Journal of Food Science and Technology. 2021;58(4):1332-1341.
[2] Kumar S, Bhattacharya S, Rao D. The Role of Ghee in Indian Cooking: High Smoke Point and Nutritional Benefits. Trends in Food Science & Technology. 2020;112:174-185.
[3] Sharma R, Rajput YS, Mann B. Flavor Profile of Ghee: Enhancing Culinary Experiences. Food Chemistry.2019;312:125320.
[4] Arya SS, Salve AR, Chauhan S. Ghee as a Rich Flavor Enhancer: Applications in Baked Goods and Curries. Critical Reviews in Food Science and Nutrition. 2021;61(3):1234-1242.
[5] Ghosh S, Bandyopadhyay K, Ganguli A. Butyrate Content in Ghee and Its Role in Gut Health. Nutrients.2020;12(6):1834.
[6] Gupta A, Maheshwari R, Singh S. Short-Chain Fatty Acids in Ghee: Impacts on Digestive Health. Journal of Nutritional Biochemistry. 2019;65:100674.
[7] Singhal RS, Kulkarni PR, Rege DV. Ghee as a Lactose-Free and Casein-Free Alternative for Dairy-Sensitive Individuals. International Dairy Journal. 2020;102:104630.
[8] Ahmad S, Ansari TM, Malik A. Nutritional Value of Ghee for Individuals with Dairy Allergies. Food Science and Technology International. 2021;27(3):220-231.
[9] Prasad K, Mishra A, Das S. Ghee and Nutrient Absorption: Enhancing Fat-Soluble Vitamins. Journal of Clinical Nutrition. 2021;114(4):292-300.
[10] Hall C, Tulbek MC, Xu Y. Ghee as a Carrier for Fat-Soluble Nutrients: A Review. Annual Review of Food Science and Technology. 2020;11:365-391.
[11] Shahidi F, Ambigaipalan P. Ghee in Nutrient Absorption and Wellness. Critical Reviews in Food Science and Nutrition. 2020;60(9):1234-1242.
[12] Dawson G, Field D, Reid M. Culinary Applications of Ghee in High-Heat Cooking and Frying. Food Chemistry.2020;331:127281.
[13] Prokop J, Liptáková A, Szabóová K. Ghee’s Role in Traditional Diets and Modern Health. Nutrients.2021;13(3):851.
[14] Balakrishna R, Singh R, Malik P. Functional Properties of Ghee in Gut and Metabolic Health. Journal of Functional Foods. 2020;68:103897.