Is Ghee Good For Weight Loss?Let’s Clarify the Butter and Truth! 

Dr. Pakhi Sharma (MBBS)
Dr. Pakhi Sharma (MBBS)

General Physician | 6+ years

ghee good for weight loss
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Think of ghee and your eyes start to shine as bright as the “liquid gold” does in reality. It is also difficult to stop your mouth from watering when you think of ghee, isn’t it? Ghee has been used in Indian households for centuries due to its numerous traditional uses and health benefits. But as rich as it is known to be, is ghee good for weight loss? Read to know.

Contents:
  • blog_single_bullet_icon
    Ghee: Calories and Nutritional Value
  • blog_single_bullet_icon
    Is Ghee Good for Weight Loss?
  • blog_single_bullet_icon
    How to Consume Ghee for Weight Loss?
  • blog_single_bullet_icon
    How Much Ghee is Good for Weight Loss?
  • blog_single_bullet_icon
    What are the Risks of Overconsumption of Ghee?
  • blog_single_bullet_icon
    What are the Other Health Benefits of Ghee?
  • blog_single_bullet_icon
    Don’t Have Time To Read?
  • blog_single_bullet_icon
    FAQs
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Ghee: Calories and Nutritional Value

Ghee is a form of clarified butter, generally made from cow’s milk. It is made by melting the butter formed after the churning process of milk or cream. The butter separates into liquid fats and milk solids. The milk solids are removed and the liquid fat is ghee

The nutritional value of 1 tablespoon or 14 g of ghee is as follows:

Nutrient

Content in each 13 g

Calories

123

Total fat

  • Saturated fat
  • Monounsaturated fat
  • Polyunsaturated fat

13.9 g

8.67 g

4.02 g

0.517 g

Cholesterol

35.8 mg

Protein

0.039 g

Carbohydrate

0 g

Fibre

0 g

Sugar

0 g

Calcium

0.56 mg

Sodium

0.28 mg

Potassium

0.7 mg

Vitamin A

118 µg

Vitamin C

0 mg

Vitamin D

0 µg

Vitamin E

0.392 mg

Vitamin K

1.2 µg

Source: USDA

Is Ghee Good for Weight Loss?

It is commonly known that ghee has a higher fat content than butter. However, ghee is a rich source of conjugated linoleic acid (CLA), a fatty acid with several health benefits. Studies suggest that the CLA present in ghee may help reduce excessive weight gain and decrease the mass of body fat in individuals.

Ghee also contains medium-chain triglycerides (MCT), a type of fat. Some studies suggest that MCTs can help with burning excess calories and thus assist with weight reduction. It is also stated that the short-chain fatty acids present in ghee improve digestion and boost metabolism. 

Thus, ghee may be able to help with weight loss due to the constituents mentioned above.

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How to Consume Ghee for Weight Loss?

There are various ways in which you can make ghee a part of your weight loss diet

  • Cook your meals with ghee instead of the regular vegetable oils.
  • Add ghee as a seasoning to cooked food items such as dal, rice, roti, or khichdi
  • Consume warm milk to which a little bit of ghee has been added. 
  • Add ghee to your tea/coffee to make bulletproof tea/coffee. 
  • On an empty stomach, drink hot water to which a small quantity of ghee has been added.

How Much Ghee is Good for Weight Loss?

Although ghee has several health benefits, it is high in fat and calories. Thus, those who are on a weight loss diet should watch their intake. Limit yourself to 3 to 6 tsp (teaspoons) of ghee in a day to aid weight loss.

What are the Risks of Overconsumption of Ghee?

  • Ghee is a food rich in calories and fat. Overconsumption of ghee can lead to weight gain and increase the risk of obesity.
  • Ghee is high in saturated fat. The intake of too much saturated fat may lead to a higher risk of heart disease. Thus, those with high LDL (low-density lipoprotein or “bad”) cholesterol levels should consult a doctor about their ghee intake.

What are the Other Health Benefits of Pasta?

  • Ghee is rich in essential fat-soluble vitamins A, D, E, and K and helps your body absorb fat-soluble minerals and vitamins from foods.
  • Ghee is also a rich source of butyric acid, a fatty acid present in animal fats and plant oils. Studies suggest that butyric acid may reduce inflammation and improve digestive health.
  • Ghee can be a substitute for butter and other dairy products for those intolerant to lactose and casein, as it contains only trace amounts of lactose and casein.
  • Ghee may be beneficial for heart health as it is rich in “healthy fats” or monounsaturated fatty acids called Omega-3 fatty acids, which reduce unhealthy cholesterol levels and protect against heart disease.

Don’t Have Time To Read?

  • Ghee is a form of clarified butter, generally made from cow’s milk. It is made by melting the butter formed after the churning process of milk or cream.
  • Studies suggest that the conjugated linoleic acid (CLA), medium-chain triglycerides (MCT), and short-chain fatty acids present in ghee may be beneficial in weight loss.
  • You can cook your meals in ghee or add it as a seasoning to cooked meals. You can also add ghee to water, milk, tea, or coffee and consume it. 
  • You should limit your intake of ghee to 3 to 6 teaspoons a day to aid weight loss.
  • Overconsumption of ghee can lead to unwanted weight gain and a higher risk of heart disease.
  • Ghee helps your body absorb fat-soluble minerals and vitamins from foods, may reduce inflammation and improve digestive health, can be a lactose-free substitute for butter, and may protect against heart disease.
  • Use the Phable Care App to consult India’s leading nutritionists and dieticians to get real-time remote care from the comfort of your home. Check out our store to order healthy treats, weighing scales, fitness bands, and more! We also have a Weight Management Program which provides 360º care. Start your weight management journey with Phable.

Frequently Asked Questions

Ghee should not lead to weight gain or increased belly fat if consumed in moderate amounts. Instead, it can actually reduce your weight and belly fat, when combined with a balanced diet and exercise. However, it is rich in fats and calories, and when consumed in excess, can lead to weight gain and increased belly fat. 

Both ghee and oil can help with weight loss if the right type and quantity are used. Choose homemade ghee with no additives and go for cooking oils with healthy (unsaturated) fats. Stick to the recommended quantities for each, and club their use with a balanced diet and regular exercise to see results for weight loss. 

Both ghee and butter are high in saturated fats and have similar nutritional compositions and culinary properties. In fact, ghee contains a higher amount of fats and calories when compared to butter. Both have similar properties and can help with weight loss in conjunction with a balanced diet and regular exercise. However, ghee is a better choice if you are lactose-intolerant or want to cook food at higher temperatures.

Ghee, when consumed in the recommended quantity, does not make you fat. In fact, it may even help with weight loss when combined with a balanced diet and exercise. However, ghee is rich in fat and calories. Hence, it may promote weight gain if consumed in excess. It is best to limit yourself to 3 to 6 teaspoons of ghee per day. Now, if you question yourself before cooking your meal - “Is ghee good for weight loss?”, you know what the answer is.

Dr. Pakhi Sharma
Dr. Pakhi Sharma, MBBS
(General physician, 6+ years)
An expert in obstetrics and medical emergencies, Dr. Pakhi Sharma, an alumni of Sri Devaraj Urs University of Higher Education and Research Centre, is a general physician working at Phablecare. She has 6+ years of work experience spread across gynaecology and obstetrics, family medicine, and medical emergencies at renowned hospitals and clinics.

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