Ghee For Keto: A Comprehensive Guide To Using Ghee

Ghee is a form of clarified butter that has been part of Pakistani and Indian cultures for thousands of years. It is made by heating butter to remove milk solids and water, making it more concentrated in fat. Ghee has gained popularity as a healthy fat source for those following a ketogenic diet. This is because it is rich in vitamins A, D, E, and K, as well as CLA (conjugated linoleic acid), which is known to promote weight loss and reduce inflammation. Ghee also has a high smoke point, making it ideal for cooking, especially at higher temperatures. It can be used in place of butter in baking, sautéing, deep-frying, and as a spread. Ghee is also a great addition to coffee, smoothies, and curries.

Ghee as a cooking oil

Ghee is a form of clarified butter that has been boiled down until the milk solids are removed and the remaining butterfat caramelises, resulting in a nutty flavour. It is a common food item in Southeast Asia, the Indian subcontinent, and the Middle East, and has been used in Ayurvedic medicine for thousands of years.

Ghee is a great cooking oil, with a high smoke point of around 400-480°F, compared to butter's 200-350°F. This makes ghee ideal for high-heat cooking, such as frying, roasting, and sautéing meats, fish, veggies, and eggs. It can be used as a direct replacement for butter or oil in most recipes. Ghee is also a good option for those who are lactose intolerant or have dairy allergies, as the milk solids have been removed.

Ghee has a rich golden colour and a consistency similar to coconut oil. It has a very long shelf life and does not require refrigeration. It is also a nutritional powerhouse, containing vitamins A, D, E, and K, as well as beneficial fatty acids such as conjugated linoleic acid (CLA) and butyric acid.

Ghee can be made at home by simmering butter and skimming off the milk solids, but it can burn easily so it is important to keep an eye on the pot. It can also be purchased ready-made, but it may be quite expensive.

Ghee in tea or coffee

To make ghee tea, simply brew your favourite cup of tea, melt a teaspoon of ghee over low heat, and then combine the two, stirring well. You can also add spices such as ginger, cardamom, cinnamon, or turmeric to enhance the flavour.

For ghee coffee, brew a fresh cup of coffee and pour it into a blender. Add one to two tablespoons of ghee and blend until foamy. The ghee will act as a creamer, so there is no need to add milk or cream. Pour the mixture into a mug and enjoy!

• Increased ketone production: The medium-chain triglycerides (MCTs) in ghee are easily converted into ketones, promoting ketosis and aiding the body in burning fat.
• Sustained energy: The fats in ghee provide long-lasting energy, helping to maintain steady blood sugar levels and prevent energy crashes.
• Appetite control: Ghee can help control hunger and reduce snacking between meals, making it easier to stick to your keto diet.
• Nutrient absorption: Ghee aids in the absorption of fat-soluble vitamins found in tea or coffee, enhancing the utilisation of these essential nutrients.
• Digestive support: Ghee helps soothe the digestive system, alleviating issues like bloating and indigestion.
• Anti-inflammatory properties: The anti-inflammatory properties of ghee can reduce gut inflammation and promote a healthier digestive tract.

It is important to note that while ghee can be beneficial for a keto diet, portion control and overall calorie intake should still be considered. Consult a healthcare professional before making any significant dietary changes.

Ghee as a butter substitute

Ghee is a butter alternative that is often used for its health benefits. It is a form of clarified butter where the milk solids and water have been removed, making it more concentrated in fat. Ghee is usually derived from cows' milk (often grass-fed cows) but can also be made from buffalo milk.

Ghee has a slightly higher fat content than butter and provides more butyric acid and other short-chain fatty acids. It also has a higher smoke point than butter, making it better for cooking at higher temperatures.

When substituting ghee for butter, it is important to note that ghee is pure fat, whereas butter is only 80-85% fat. Therefore, when substituting butter with ghee, it is recommended to use 20% less ghee than butter. For example, if a recipe calls for 100g of butter, substitute it with 80g of ghee.

Ghee can be used as a substitute for butter in recipes that call for melted butter or creaming butter and sugar together. However, it is not suitable for recipes that require 'cold butter' cut into pieces, such as doughnuts, pie crusts, and breads. This is because the water in butter evaporates during baking, creating steam pockets that give these baked goods their fluffy or flaky texture. Ghee does not have this water content, so substituting it for butter in these recipes will not yield the same results.

Additionally, ghee may not be the best substitute for butter in icings or buttercream frostings. Butter acts as a binding agent in these recipes, and ghee lacks the solid elements (casein) that give butter its binding properties.

Overall, ghee can be a suitable substitute for butter in certain recipes, but it is important to consider the differences in fat content and the role of butter in the recipe to ensure the best results.

Ghee in smoothies

Ghee is a great addition to smoothies, especially if you are following a ketogenic diet. Ghee is a form of clarified butter where the milk solids and water have been removed, making it more concentrated in fat. It is a staple in Indian cuisine and has been used for thousands of years in Pakistani and Indian cultures.

Ghee has a rich, nutty flavour and is a good source of vitamins A, D, E, and K. It is also high in saturated fat, so it is recommended that you stick to a serving size of 1/2-1 tablespoon per day.

Blueberry & Spinach Coconut Smoothie

This recipe includes coconut milk, frozen blueberries, spinach, vanilla extract, cinnamon, ghee, and collagen protein. Simply add all the ingredients to a high-speed blender and blend until smooth.

Ghee Super Smoothie

This recipe includes coconut, banana, raw almond butter, cacao nibs, dates, and ghee. Cut open the coconut, pour the coconut water into a blender, and scrape out the flesh. Add the remaining ingredients and blend thoroughly.

General Tips for Adding Ghee to Smoothies

You can add 1/2-1 tablespoon of ghee to any smoothie recipe to boost its nutritional content and add a creamy texture. Ghee pairs well with coconut oil, so you can also try combining the two for a mix of healthy fats.

Ghee in soups and stews

Ghee is a great addition to soups and stews. It can be stirred into these dishes just before serving to add a savory taste and enhance their richness and nutrition. Ghee also adds extra creaminess and nutritional value to soups and stews.

Ghee is a form of clarified butter that has been boiled down until the milk solids and water are removed, leaving a super buttery and sweet taste. It is a staple in Indian cuisine and has been used in Pakistani and Indian cultures for thousands of years. Ghee is a great option for those who are sensitive to lactose, as it contains only trace amounts of carbs. It is also rich in vitamins A, D, E, and K, and has a high smoke point, making it ideal for high-heat cooking.

When making ghee, you heat unsalted butter to separate the milk solids and liquid portions from the fat. The butter is boiled over high heat until its liquid evaporates and the milk solids turn golden to dark brown. The remaining ghee is then cooled and strained before being moved to containers or jars. Ghee can be made from the milk of cows (often grass-fed) or buffalo.

Frequently asked questions