Superfood Spotlight: Ghee

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Superfood Spotlight: Ghee

superfood spotlight: ghee image

I was introduced to ghee through a blog post when I was learning about the Paleo lifestyle. Since dairy isn’t allowed, and coconut oil can only go so far when you want that buttery taste, ghee seemed like a reasonable substitution. However, I wasn’t prepared to really like it. It tastes great, isn’t dairy, and you can store it in your pantry (so it is always very easy to use).

What exactly is ghee?

Ghee is a type of premium cooking oil that is used for its buttery taste and nutritional benefits. I found out later that it is also used for medicinal purposes. In India, they see ghee as the best fat you can eat and they consider it part of a nourishing, balanced diet.

Ghee is the result of a drawn-out clarification process that takes butter and removes all impurities, moisture, and milk solids. This is what makes it pantry-safe and easier for people to digest.

In addition, it has the highest flash points of other cooking oils, which prevents free radical creation and the oxidation of molecules.

What are the health benefits of ghee?

There is a full spectrum of short-, medium- and long-chain fatty acids in ghee, including both saturated and unsaturated fats. It also contains the all-important Omega 3 fatty acid and a multitude of antioxidants, minerals, and vitamins, such as A, D, E and K. 

Ghee has been used for hundreds of years to aid digestion, aging, energy, joints and skin/eye health. Studies that show that this high quality fat can improve heart health as well.

Since ghee is so pure, it can pass through the lipid membranes of cells, delivering the vitamins and minerals to where they can have the most benefit. In addition, herbs, spices and other foods cooked in ghee also have this increased assimilation by the body.

How do I use it?

Ghee is extremely easy to use. You can substitute it for butter (my favorite) without noticing much of a difference. It can also be used like olive oil or (a much healthier version of) vegetable oil.

It is great for stir-frying or sautéing foods since it has such a high temperature heat stability and does not burn easily. It is also great for baking or in smoothies to up the nutritional profile, flavor, and fat content! 

Plus, I love that it is Keto and Paleo friendly, and safe for those with dairy allergies.

What should I look for?

You will want to look for organic ghee, made from grass fed, pasture raised cows that is free of antibiotics, growth hormones and pesticides. Some of the ghee products I have used mention that the ghee is made in small batches over open flames for exceptional quality. Or you could always make it yourself!

I have used Ancient Organics Ghee from Amazon, and Tin Can Grassfed Ghee from Thrive Market and have really liked both of them. I have tried some others that were not as smooth and didn’t like them as much. I prefer to get a larger jar to save money, especially since it stays good so long.

Have you tried ghee? What is your favorite way to use it?



Resource in this post:


This is for educational purposes only, and not intended as medical advice. As always, please consult a doctor before making any lifestyle or health changes. Affiliate Disclosure: Some of the links in the post above are “affiliate links.” This means if you click on the link and purchase the item, at no additional cost to you, I receive an affiliate commission. I only recommend products or services I believe will be helpful to you. In addition, 50% of the profit from this site, including affiliate commissions, goes to helping those in need. I am disclosing this in accordance with the Federal Trade Commission’s 16 CFR, Part 255: “Guides Concerning the Use of Endorsements and Testimonials in Advertising.”


  1. Amanda Axford says:

    I have always heard the good things about using Ghee, but never came around to actually using it. Thanks for the tips!

  2. Sure! Try it…I bet you’ll like it! We do. 🙂

  3. Lynn says:

    Ive heard of Ghee, but I had no idea what it was. Ive been trying to use less butter and I think I just found my replacement. Why don’t more people use this and just get rid of butter, especially of it’s so close to tasting like butter?

  4. Shelby says:

    I love Ghee and when I cook for people, they can’t even tell its not butter. Three are always shocked when I tell them. Inthink more people would use it if they knew what it was, but I don’t think a lot of people have ever heard of it.

  5. Julie Sanders says:

    The good fats are in the Ghee I assume. There are so many “fats” out there and I have a hard time trying to keep all of them straight. Your blog is a very valuable resource for me!

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