Ghee, often termed "liquid gold" in Indian kitchens, is a staple that is rightly holed out for its rich flavour and its nutrient profile. Even though Western health trends have shied from fats, the nutritional science of today and Ayurveda for centuries finds it safe and nourishing when it is added into our diet judiciously. As winter strikes, ghee becomes essential due to its warming properties and rich nutrient profile. It provides healthy fats that boost energy and aid in better digestion, which can slow down in colder weather. We spoke to some nutrition experts about the consumption of ghee and here’s all you need to know about it.

Why ghee is good for you?
Ghee is the clear and buttery variant of butter steeped with a concentrated dose of healthy fats, vitamins, and antioxidants. It is rich in various nutrients and here’s a breakdown of all the nutrition ghee has...

Healthy Fats: Ghee is saturated fat and gives energy and maintains cell membrane integrity.
Vitamins: Since ghee contains fat-soluble vitamins like A, D, E, and K, then it has to be necessary for bone health, immune support, and eyesight.
Butyric Acid: Ghee contains short-chain fatty acids used to keep the gut healthy, reducing inflammation and supporting digestion.
Omega-3 and Omega-9 Fatty Acids: For good heart and brain functions.

Nutritional composition of ghee
Calories: approximately 112 calories per tablespoon
Fats: 12-14 grams per tablespoon of saturated fats comprise most end
Vitamins: Vitamin A, E, and K
Butyric Acid: Helps maintain the health of the guts
Omega-3 Fatty Acids: Good for the heart


What do the experts say?
How much ghee should be consumed depends entirely on the needs of the individual, their lifestyle, and their present health condition. Celebrity nutritionist Rujuta Diwekar says ghee can be a wonderful inclusion if it is taken in moderation. As per news reports, she has said various times that for an average adult with a balanced diet, 1-2 teaspoons of ghee per meal should be sufficient.

On the other hand, Delhi-based nutritionist and lifestyle coach Sandhya Gugnani believes that “Since ghee is high in saturated fat, it is advisable to take it in moderation. 1–2 teaspoons per day are sufficient for most people, depending on their dietary needs and activity levels. Use high-quality, organic ghee to ensure maximum health benefits.”

We also spoke to a Bengaluru-based Fitness expert, Diksha Chabbra, who is the founder of Diksha Chhabra Fitness Consultations, and she said, “For an average healthy adult, one can have 2-3 teaspoons of ghee in a day. Do make sure that this amount is ensured, keeping in mind the cooking as well. For example, if someone is adding a teaspoon of ghee in their dal, the other two spoons must be consumed in other forms, such as chapati, coffee, or sautéing.”

“Ghee is one source of fat, which is good at high temperatures. At the onset of winter, one can cook their food in ghee or include it in vegetables, dals, and chapatis. “


Using ghee in everyday life

Using ghee at the beginning of the day
Ayurveda advises adding a teaspoon of ghee to your hot water or herbal tea in the mornings for digestive stimulation and to get your metabolism going. One can also use ghee to saute vegetables; use it as an oil to sprinkle across dishes such as Upma, Poha, Or Parathas to make them tastier and more full of healthy fats.

Cooking with ghee
Ghee has a smoke point of around 250°C or 482°F and is ideal for frying, sauteing, and tadka. Thus, Ghee could, in many ways, replace normal grease in the preparation of traditional Indian dals, sabzis, and other rice-based dishes. It alone can balance the flavour of spices. Add it to the tempering process while cooking dals and curries using cumin seeds, mustard seeds, curry leaves, or hing (asafoetida).

Using ghee in cooking
A teaspoon of ghee added to hot rice or smeared on rotis or chapatis is a common way of flavouring to include it in your diet. This, in doing so not only enhances the flavour but also helps in the absorption of fat-soluble vitamins from the food item. Classic comfort foods like Khichdi and Pongal may be enhanced by a dollop of ghee, which is rich and makes these dishes more digestible, especially in winter.

Soups and stews
You will be surprised to know that a teaspoon of ghee can be stirred into soups, stews, or lentils for added depth of flavour and nutritious intake. Ghee mixes well with food and provides satiety.

Using for desserts
In many traditional Indian sweets, ghee is a fundamental ingredient in Halwa, Laddoos, and Barfis. While to be indulged only in moderation, ghee contributes a healthy dose of indulgence within treats.


How to use in beverages
We asked Sandhya on how ghee can be added to beverages and she said, “You can add 1/2 teaspoon of ghee to your morning coffee or tea (a variation of Bullet Coffee). This is popular for energy and metabolism. Or mix ghee in warm milk at night with a pinch of turmeric for improved digestion and better sleep.”

Ghee in winter: How and when to use it
Winter is a great time to consume more ghee as the body needs more energy and also warmth. Ghee is "vata-pacifying," meaning it prevents dryness and will lubricate your joints during the winter months. Here's how you can incorporate this during the winter season effectively...

Morning Routine: Engage yourself with a tablespoon of ghee along with a pinch of turmeric and warm milk as the day's breakfast ritual. The mixture is not only warming but also anti-inflammatory. This is healthy for the immune system.


Snack Time: You can add it to your lunch foods, like rice, sabzi, or dal. It helps with digestion while presenting the food with another layer of flavour and warmth.

Soups and Herbal Teas: Mix it with soups or herbal teas for a nourishing, warm drink that keeps you warm and active throughout the day.

During winters it is recommended by nutritionists and health experts to include at least 2-3 teaspoons of ghee daily for a healthy adult, while the kids who need extra energy while growing up, can have a little more than that. But if someone is obese, they can lower this amount.

Expert tips on how to consume ghee thoughtfully
Balance is crucial. "Ghee is good very much, but don't replace all the other cooking oils and fats with it. You need a balance between different fats-a mix of olive oil and coconut oil will give you the widest spectrum of nutrients," says Gurgaon-based nutritionist Dr. Madhu Sharma.

The right quantity of ghee
Depending on who you are, the amount that you should take is different. In most adults, it is safe to take 1-2 tablespoons in a day. For diabetics or those with certain medical conditions, consulting a physician or a nutritionist would be advisable for specific recommendations. As noted by Diksha, ghee consumption can be beneficial towards the body about the management and handling of the metabolic rate of fat. “It should not be negated completely from the diet I believe, when it comes to weight loss, as it is loaded with healthy fat. But, it again depends on a person what kind of diet they are taking. If someone is on a keto diet for example, ghee can be one of the best healthy fats they can consume during the day, it can be included in Bullet Coffee as well as for sauteing purposes, but if someone is on a balanced diet, they must reduce it.”

Benefits to health from ghee intake

Better Digestion: Ghee will stimulate stomach acid secretion and help digest consumed nutrients.
Joint Health: Lends itself very well to winters when joints need to be kept lubricated to stay versatile.
Immunity: As ghee is rich in vitamin A and other antioxidants, it helps boost immunity.
Anti-Inflammatory Properties: Some studies claim that butyric acid in ghee decreases inflammation. So, it is beneficial for arthritis and other inflammatory conditions.

Possible precautions
Calorie Density: Ghee is, indeed very calorie-dense, hence, excessive consumption may lead to weight gain; hence, must be consumed according to the recommended daily dosage.
Saturated Fat: Although ghee is healthier than most of processed fat, overconsumption would increase cholesterol levels primarily in people with cardiovascular diseases.

Ghee is a typical, nutrient-rich ingredient used that would be associated with many benefits when taken in measured quantities. Whether you drizzle it over the rice, cook with it, or use it as part of your morning rituals, adding ghee to your Indian diet can prove helpful for good digestion, energy, and well-being in general. When winter approaches, ghee keeps you warm and active. Make sure the ghee one uses has good quality to enjoy all the benefits of ghee.

(Images courtesy: Canva)