Blog Topic : All You Need to Know about Ghee or Clarified butter
Fat is an important part of your diet, but figuring out how much to eat can be confusing for many.
Over the last few decades, every day and recommendations have gone from moderate-fat to low-fat, based on recommendations from Health Organizations (HO) worldwide. However, the new HO Dietary Guidelines no longer specify an upper limit for how much total fat you should consume. Along with protein and carbs, fat is one of the three macronutrients in your diet.
Fat performs a number of functions and provides several health benefits:
Energy: Fat is an excellent energy source. It provides 9 calories per gram, whereas protein and carbs each provide 4 calories per gram.
Hormone and gene regulation: Fats regulate the production of reproductive and steroid hormones, as well as genes involved in growth and metabolism.
Brain function: Adequate fat intake is important for brain health, including mood.
Absorption of fat-soluble vitamins: Vitamins A, D, E and K must be consumed with fat to be properly absorbed.
Flavor and fullness: Adding fat to foods makes them tastier and more filling.
Lets try to understand a bit of chemistry behind fats. We consume fat in the form of triglycerides molecules.
A triglyceride molecule is made up of three fatty acids attached to a glycerol backbone. The fatty acids contain chains of carbons, hydrogen and oxygen molecules.
One way fats are classified is by the length of their carbon chains:
• Short-chain fatty acids: Fewer than 6 carbons.
• Medium-chain fatty acids: 6 to 12 carbons.
• Long-chain fatty acids: 13 to 21 carbons.
• Very-long-chain fatty acids: 22 or more carbons.
Most of the fats we eat are long and medium chain fatty acids. Short-chain fatty acids are mainly produced when bacteria ferment soluble fiber in your colon, although milk fat also contains small amounts only.
Long-chain and very-long-chain fats are absorbed into the bloodstream and released into the body cells as needed. However the short-chain and medium-chain fats are taken up directly by the liver to be used as energy.
This blog focuses discussion on Ghee or Clarified butter a form of Fat we use in our Diet and the benefits we can realise out of it. We see that Ghee is a religion matter in Indian Kitchens since ages. The pleasant smell of Ghee as the tadka on dal or a spoonful of ghee on the hot simmering pulav or khichadi or even a dash of it on phulkas or rotis works tastefully as a daily indulgence.
Ghee is also known as Clarified Butter internationally and is an essential ingredient in many Ayurvedic medicines also.
Just because Ghee is all fat and no nutrients as it is a dairy produce, its Clarified butter with no milk residue and thus assumptions are made that its unhealthy choice of food. But the truth is that its one of the good sources of Medium chain Fatty acids (MCFA) & Short Chain Fatty Acids (SCFA) which helps the body to loose weight by using the MCFA & SCFA for boosting energy than converting into fat cells. Conjugated Linoleic Acid (CLA) helps in burning the stubborn fat in your body, but remember moderation is the key. Also its good source of conjugated Linoleic Acid and Butyric Acid and Omega 3 fatty acids which work as antioxidants and protect the cells from degenerative disease like Diabetes and various types of Cancer etc.
Some of the most impressive benefits of ghee include its ability to protect your gastrointestinal system, balance your cholesterol levels, provide additional energy, reduce inflammation in the joints, eliminates certain allergy concerns, protect you from various chronic disease, improve your eye health, strengthen your immune system, and even prevent certain types of cancer.
Ghee keeps your immune system at its best to fight off any infection in the body. Ghee is rich in fat soluble Vitamins A, D, E and K and helps in improving immunity and thus given to new born and feeding mothers as a healthy supplementary role in food.
The Butyric Acid in Ghee works as anti inflammatory in the body especially in the gastric track /lining as it has been seen that people suffering with peptic ulcers or ulcerative colitis have been benefited & seen less of symptoms over time .
Caution: Ghee has numerous health benefits, people with heart disease, high blood cholesterol, diabetes should avoid or reduce the intake of ghee to prevent further health complications. The combination of saturated fat and cholesterol can increase the risk for heart disease.
Recipe for Nutritional Enhancement of homemade Ghee:
So next time you are making ghee at home from white butter/ milk cream or malai collected from milk daily, then try to below recipe.
During boiling the cream on heat / stove, add 4-5 leaves of Tulsi & 1 pinch of salt and 2 Bettlenut (Pan) leaves to make it extra aromatic and golden in colour and above all purely organically nutritious.
Now we know the facts that Ghee serves a number of important body support functions, along with making foods taste better and helping you feel satisfied. Eating the right amounts can go a long way toward reducing disease risk and enhancing your overall health.
Then why should people be blaming Ghee as unhealthy..?
So start having small amount of Ghee daily say 2 tea spoons or like 10 grams quantity a day, will help you go long miles and support your body system functioning and processes in numerous ways. Opposed to than just adding the empty calories or bad fat through other forms of bad fat that you consume in junk food, fried stuff or bakery stuff. And, always remember the Golden Rule, Moderation is the Key to keep yourself Healthy and Fit.
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Author : is Dt. Priyanka Khandelwal, Practicing Specialist Dietician and Nutritionist, Noted Speaker in Nutrition Science, and owner of Priyanka Khandelwal's Diet Planet - the fully integrated online diet clinic in Gurugram, Haryana.
This Online diet clinic facility helps individual's save their money and time travelling distances, standing in queues to consult an experienced professional Dietician.