Ghee has long been glorified in Indian households, poured over rotis, rice, or even morning coffee. Many consider it a symbol of health and purity. But Dr Siddhant Bhargava , a well-known celebrity nutritionist, recently pointed out that this belief has gone too far. In one of his talks, he said that adding ghee to every meal is unnecessary and can, in fact, overload the body with saturated fats and calories. Ghee, after all, doesn’t have a GPS that takes it straight to the joints or skin as many claim.


Ghee is still fat, and calories count


Dr Bhargava reminded people that while ghee has beneficial components like short-chain fatty acids and antioxidants, it’s still a dense source of fat. One tablespoon of ghee provides about 120 calories, and when added to multiple meals, the numbers quietly rise. Over time, this can contribute to weight gain, elevated cholesterol levels, and even insulin resistance if dietary balance is missing.


What science says about ghee and health


According to a study published in , moderate consumption of ghee, especially when part of a balanced diet, can support digestion and provide energy. However, the same research emphasized that overconsumption increases the intake of saturated fats, which are linked to higher LDL (bad) cholesterol and cardiovascular risk.

A review also notes that replacing saturated fats with unsaturated fats (like olive or mustard oil) can help reduce heart disease risk, something often ignored in the “ghee is sacred” narrative.


When tradition meets modern nutrition


Dr Bhargava’s take isn’t anti-ghee; it’s about balance. Ghee has been part of Indian culture for centuries, used sparingly to enhance food flavor and nutrition. The problem began when social media and diet trends started glorifying it as a “superfood.” The shift from a teaspoon to tablespoons happened quietly, leading to a calorie surplus without much awareness. Traditional wisdom worked when physical activity was higher, but in today’s sedentary lifestyle, the body simply doesn’t burn those extra calories the same way.



Too much ghee can affect more than weight


In his talk, Dr Bhargava highlighted that excessive ghee can also disturb skin health and gut balance. The extra fat may lead to dullness, sluggish digestion, and high lipid levels. He also clarified a common misconception, ghee doesn’t lubricate joints. Once inside the stomach, it doesn’t magically reach joint tissues. Instead, an anti-inflammatory diet rich in omega-3 fats (from nuts, seeds, and fish) is what truly supports joint health.


Ghee is not the villain, but it’s also not a cure-all. Dr Bhargava urges people to treat it like any other fat, something that should be enjoyed in small amounts, not poured excessively out of misplaced faith. The key lies in context: for someone with high cholesterol or weight issues, extra ghee can worsen health markers. For others, a spoon a day within a balanced diet is perfectly fine.


In simple terms, moderation remains the golden rule, because even the healthiest food, when overdone, loses its magic.


Disclaimer: This article is for informational purposes only. It does not substitute professional medical or nutritional advice. Individuals with health conditions should consult a certified dietitian or doctor before making any dietary changes.