5 Health Benefits of Ghee

I wrote this article in Medium too under the name JotsofLife.
Photo by Megumi Nachev on Unsplash
Ghee is a clarified butter that originated in ancient India and has been a staple in traditional cooking for centuries. It is made by simmering butter to remove the water content and separating the milk solids, leaving behind a pure, golden, and flavorful fat. Ghee doesn’t contain significant amounts of proteins as it primarily contains fats. However, it does contain trace amounts of proteins, including two types: whey protein and casein.
Whey Protein:
Whey is a high-quality protein found in milk and is separated during the cheese-making process. Though present in small amounts in ghee, whey protein is known for its rapid absorption and is rich in essential amino acids, promoting muscle repair and growth.
Casein:
Casein is another type of protein found in milk, and it makes up the majority of milk proteins. While ghee is mostly fat, there might be trace amounts of casein carried over from the butter-making process. Casein is a slow-digesting protein that provides a sustained release of amino acids, supporting muscle maintenance. Ghee can contain two types of beta-casein proteins derived from milk — A1 and A2. These proteins are categorized based on the genetic variation in cows. Here’s a brief overview of their differences:
Beta-Casein A1:
Derived from certain breeds of cows like Holstein, beta-casein A1 has been associated with potential digestive discomfort in some individuals. It breaks down into beta-casomorphin-7 (BCM-7), a peptide that some people may find challenging to digest and could be linked to digestive issues.
Beta-Casein A2:
Derived from breeds like Desi or Jersey, beta-casein A2 lacks the genetic variation present in A1. Many people find A2 protein easier to digest, and it does not produce BCM-7 during digestion. Some studies suggest that A2 milk may be a more suitable option for those who experience discomfort with A1 protein.
In the process of making ghee, both A1 and A2 proteins may be present, but the Bilona method, which involves churning curd to make butter, allows for the separation of milk solids. This process may reduce the amount of proteins, including A1 and A2, in the final ghee product.
If you are specifically looking to avoid A1 proteins, consider sourcing ghee from cows that predominantly produce A2 milk or look for ghee labeled as A2 ghee. The primary distinction lies in the type of cow milk used. A1 ghee is derived from the milk of certain breeds like Holstein, while A2 ghee comes from breeds like Desi or Jersey. Many believe A2 ghee is easier to digest and offers additional health benefits.
Desi cow — Photo by Adam Sherez on Unsplash
Bilona Method
The Bilona method involves churning curd to make butter, and then further heating this butter to make ghee. This traditional method ensures a rich flavor profile and preserves the nutritional qualities of ghee. It may be time-consuming, but the results are worth it.
Here’s a step-by-step breakdown of the Bilona method:

1. Curd Preparation: The process begins with curd made from whole milk. This curd is usually obtained from indigenous cow breeds, known for producing A2 milk.
2. Churning: The curd is churned using a traditional wooden churner called a ‘bilona.’ This hand-operated tool helps separate the butterfat from the liquid part of the curd.
3. Butter Extraction: Continuous churning leads to the formation of butter granules. These granules are then separated from the liquid whey. The result is fresh, homemade butter.
4. Washing the Butter: To ensure the removal of any remaining impurities or milk solids, the butter is washed with cold water. This step is crucial for achieving a pure and clarified end product.
5. Heating the Butter: The washed butter is then heated slowly in a controlled manner. As it heats, the water content evaporates, and the milk solids separate from the fat.
6. Straining: The melted butter is strained to remove the remaining milk solids and impurities. The remaining liquid is now pure ghee.

Health Benefits

• Heart Health: Ghee, rich in healthy fats, is believed to improve cholesterol levels and reduce the risk of heart diseases. Despite being a source of saturated fats, its predominantly short-chain fatty acids are metabolized differently than those in other saturated fats. These short-chain fatty acids are thought to have a neutral or positive impact on cholesterol. Specifically, it’s suggested that the fats in ghee may contribute to an increase in HDL cholesterol, the “good” cholesterol, which aids in removing LDL cholesterol from the bloodstream, thereby reducing the risk of arterial plaque buildup.
• High Smoke Point: Ghee has a high smoke point, making it a stable cooking fat. When oils are heated past their smoke point, they can oxidize and produce harmful free radicals. By using ghee for cooking, you can avoid the oxidation of fats, promoting overall heart health
• Rich in Antioxidants: Ghee contains antioxidants such as vitamin E, which can help neutralize free radicals in the body. Oxidative stress and inflammation are factors that contribute to heart problems, and antioxidants play a role in mitigating these effects.
• Weight Management: Contrary to popular belief, moderate consumption of ghee can aid in weight loss by promoting a feeling of satiety and boosting metabolism. Ghee stimulates the secretion of stomach acids, aiding in digestion and nutrient absorption.
• Joint and Brain Health: The omega-3 fatty acids in ghee have anti-inflammatory properties that can benefit joint health. Ghee contains essential fatty acids that support brain function and may help improve memory.

Ghee consumption
Start your day with a teaspoon of ghee in warm water to kickstart your metabolism. Take a spoonful of ghee and gently warm the spoon so the ghee becomes liquid. Wait for the metal spoon to cool down a bit. Drink the spoonful of ghee. After drinking ghee on an empty stomach, one should wait 30 minutes before eating or drinking anything.
Cooking: Use ghee for cooking as a healthy alternative to refined oils. So, when you are making a dal, cook it in ghee, when you are sautéing your veggies, sauté it in ghee.
Conclusion
In conclusion, incorporating ghee into your daily routine, especially using the traditional Bilona method, can offer many health benefits. From heart health to improved digestion, ghee proves to be more than just a culinary delight — it’s a nutritional powerhouse. However, moderation is key, as excessive consumption may negate these benefits. So, savor the richness of ghee responsibly and enjoy the many gifts it brings to your well-being.