All About Ghee! Ayurveda’s “Liquid Gold,” a.k.a. Clarified Butter
Blessings, loved ones!
Today, I'm excited to share with you about a staple of Ayurvedic cooking and medicine that has unexpectedly changed my life for the better - ghee!
What is ghee? How is ghee made?
You may have heard of ghee being used in Indian cooking, or seen it on a shelf at the health food store. Ghee is "clarified butter," ideally made with cultured butter from grass-fed cows, which has been boiled down and had the water and milk solids removed, leaving only pure butter oil.
This shelf-stable "liquid gold" has been revered as the cooking oil (and medicine, beauty product, home remedy...) of choice for Indian mothers for centuries.
"From ghee flows the sustenance of all the worlds." -Mahabharata
"If you have no money, then beg, borrow, or steal, but in some way secure ghee and enjoy life. -Carvaka Muni
What's the big deal about ghee?
When I first arrived at the Mount Madonna Center, an intentional Yoga community where I lived and worked for a year and later completed my advanced Yoga teacher training, I had been a strict vegan for about three years.
By that point, I had been studying health and nutrition on my own for years, but still struggled (as I had my whole life) with belly bloating, gas, cramping, constipation, and indigestion. I knew nothing about Ayurveda, other than that all my new yogi friends talked a lot about being "vata deranged" and swore by this stuff called ghee! Many of them even identified as "gheegan" - meaning one who eats a vegan diet, but makes an exception for ghee.
Having sworn off all dairy for so long, I was hesitant to bring ghee into my diet, but became convinced it was worth a try after reading about the health and digestive benefits. After years of strict veganism, I incorporated ghee into my daily diet, and have not looked back.
Since I started eating ghee and learning about Ayurveda, I’ve been experiencing the most easeful digestion of my life. Bloating and other symptoms do still occur, but now I have a much greater understanding of why they occur, how they are triggered, and I am empowered with methods that work to bring my belly back into balance.
Health benefits of eating ghee:
1) Ghee helps to lubricate and soothe the entire body from the inside out.
Ghee contains healthy fats (such as monounsaturated omega-3s), which lubricate the digestive tract and can heal ulcers and other ruptures of the stomach lining! This lubrication, along with the high levels of vitamin E found in ghee, also nourishes the hair, skin, and nails, and can ease joint stiffness. Omega-3s reduce inflammation in the gut and joints and support a healthy brain, heart, and blood vessels. Research shows that the fatty acids found in ghee actually support overall health by boosting metabolism (agni) and immunity (ojas), and by encouraging the body to store muscle instead of fat.
2) Ghee improves digestion and helps the body assimilate nutrients from food.
For optimal digestion, Ayurveda recommends eating warm and moist foods cooked with an appropriate amount of oil. Ghee also contains butyric acid, which helps the body break down dietary fiber, and has been shown to soothe inflammation in the gastrointestinal tract. It even has the potential to ease symptoms associated with IBS and Crohn's disease! (I can attest to this benefit, as someone who has struggled with IBS symptoms throughout life!)
Ghee made from high-quality milk contains ample levels of vitamins A, D, E, and K. Vitamin A is great for neutralizing free radicals and protecting eye health. Vitamin D is super important for proper functioning of our nervous and immune systems, and most people are deficient as it is notoriously difficult to get enough of this vitamin. Vitamin E is one of the most powerful antioxidants found in food. Vitamin K prevents blood clotting and supports healthy bones.
Aside from being full of benefits on its own, ghee aids in the body’s absorption of fat-soluble vitamins and minerals from other foods. This is why it is traditionally used in Ayurveda as a carrier oil to deliver medicinal herbs and spices deep into the body's tissues.
3) Ghee increases satiety and energy levels.
The slow-burning, medium-chain fatty acids in ghee give sustained energy to the body and mind, and can help you feel fuller for longer. Not to mention that ghee brings out the flavor in foods and adds a delicious umami flavor of its own! If you like butter, then you’ll love the rich buttery taste of ghee!
Additional benefits of cooking with ghee:
High smoke point. During the cooking process, many oils (including olive oil!) break down at high temperatures to produce cancer-and-inflammation-causing "free radicals." But ghee has a very high smoking point (nearly 500°F), so it retains its structural integrity and health benefits even when subjected to high heat. This makes ghee an ideal cooking oil for just about any type of cooking!
Allergy friendly. When ghee is properly produced, it contains only trace amounts of milk sugars and proteins. Therefore, it does not contain lactose. This makes ghee safe to enjoy even by folks who may have dairy allergies or be lactose intolerant!
Paleo friendly. The macronutrient composition of ghee makes it suitable for a Paleo diet.
Shelf stable. As long as the ghee is in an airtight container and does not get contaminated with water or food, it will last for quite a while on the shelf!
Okay, I’m in. So how or where can I buy ghee?
Ghee can be expensive to buy, and there is a lot of mass-produced, low-quality ghee on the market these days. Making your own ghee at home is a cost-effective and rewarding experience. You can even infuse your favorite herbs into it! Read this how-to article.
Not all ghee is created equal.
If you're ready to take the leap and try some ghee, or if you're already a ghee connoisseur, it is very important that your ghee is high quality! Whatever was present in the milk used to make the butter will become concentrated in the process of making ghee. So depending on the milk quality and source, the wrong type of ghee could have high concentrations of harmful pesticides, hormones, and antibiotics. Alternatively, if the milk and butter is well-sourced, it could be highly concentrated with beneficial vitamins and minerals!
When buying pre-made ghee, look for these things on the label:
the phrase "grass-fed" or "pasture-raised" when referring to the milk or butter
"USDA certified organic" if buying within the US
glass jars are best, as chemicals from plastic jars can leach into the ghee
When buying butter to make ghee at home, look for:
the phrase "cultured butter," which means the milk was turned into yogurt first, and then into butter for improved digestive effects and probiotics
the terms "grass-fed" and "organic" on the label
some brands (like Kerrygold) use imported milk products that won't pass the USDA requirements for “organic” certification, but are produced in countries where the agricultural dairy standards are much higher than they are in the US. It's worth researching the specific brand of butter you want to buy, since US brands of organic dairy can still be pricey!
My recommendation for authentic ghee:
Ahara Ghee - Usually I make my own ghee, but as far as pre-made ghee, Ahara is the best on the market. It is made from only the highest-quality ingredients, using the most traditional methods. Here is a quote from their website:
"Ahara Ghee is committed to the traditional process of ghee outlined in the Charak Samhita (the ancient text of Ayurvedic Medicine). This process specifies that ghee should be made from cultured butter, where the cream is first turned to yogurt before being churned into butter. We also make the ghee in small batches over open flame, rather than in large steam kettles like much of the other ghee on the market. Mantra is chanted and played during the entire process of ghee making to ensure a peaceful and energetically healthy product."
They have a variety of delicious products, including flavored ghee! My favorite is their brown butter ghee.
I'd love to hear about your ghee-licious adventures in the comments!
ॐ
With all my love,
Paisley
