Ghee vs Butter

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We started using Ghee when we did our first Whole 30 about 5 years ago. Since then we’ve been hooked on it, but we just learned that we’ve been pronouncing it all wrong. Our California friend finally corrected us from saying it “G.” This special condiment is actually called “geee”. Now that we can say it, and we’ve been eating it for years, we can’t wait to share a little more about it!

Below we’ll outline what it is and what it tastes like and how it compares to butter!

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What is Ghee?

Ghee is a butterfat that has been heated until all of its moisture is gone and the milk solids are caramelized and filtered out. Once it’s been cooked, it contains no milk or water solids. This is why it’s been allowed in Paleo diets and isn’t considered the same way as traditional dairy.

While it’s super trendy to us, it’s actually been used in South Asian and Middle Eastern countries for centuries.

You can also find it pretty easily now. We love this brand and Pure Indian Food’s Ghee.

What does it taste like?

We use it in place of butter. With that said, its color is more vibrant, and its flavor is stronger, richer flavor than butter. It also tends to taste a little nutty. It should smell a bit like butter caramel.

Both ghee and butter come from a cow; however, ghee is often labeled as a healthier choice because of the cooking process it undergoes.

While certain fads may act like you should slather on ghee to everything, think again. It should be used sparingly because its pure fat. 1/2 a tablespoon is considered a serving.

Here are some other interesting facts about ghee vs butter:

Ghee has a higher smoke point (450°F) than butter & coconut oil (350°F)
The shelf-life of ghee is much longer than butter
Ghee can be easier to digest because it is lactose- and casein- free.
Both butter & ghee are high in saturated fat and fat-soluble vitamins A, E and K.
BUT – ghee contains almost 2x the amount of short- and medium-chain fatty acids than butter making it less associated with heart disease.

Is ghee more healthy than butter?

Both should be considered as saturated fat & used sparingly; however, we consider ghee healthier than butter because of it’s short- and medium-chain fatty acids. Plus, it may be a feasible choice for that have a sensitivity to lactose or casein foods like butter. Those with serious dairy allergies shouldn’t eat either, and you should always consult your doctor as well.

Is Ghee Paleo?

Ghee has been approved on the Paleo diet and the Whole 30! Ghee should be humanely raised, grass-fed, and from an organic source, but it is considered a Paleo option. You can read more on why here.

Ghee Benefits

There are some specific benefits ghee contains that butter does not.

They include:

promoting good gut health through short-chain fats called butyrates
improving heart health through butyrates
increasing your metabolism through medium-chain fatty acids
reducing body fat, lowering inflammation and possible blood pressure through conjugated linoleic acid (CLA), a fatty acid

This particular fatty acid (CLA) has also been shown to help prevent cancer formation in some studies (source, source). Ghee also contains vitamins A, E, and K.

What do we use Ghee for?

I mentioned above that we use in place of butter. We also use it while cooking stir-fry veggies and soups. We also like to add a small amount to our bone broth on occasion to help with gut health. If you do decide to add it to your bone broth or coffee, take it slow. It can cause some distress on the tummy if you do too much at once if you catch our drift.