Introduction to Fats and Oils Foods

Fats and oils are essential components of a healthy diet. They are a rich source of energy and play a critical role in absorbing vitamins and minerals. Fats and oils are also necessary for various bodily functions such as building cells, supporting immune function, and producing hormones.

Health Benefits of Ghee (Clarified Butter)

Ghee, also known as clarified butter, is a popular type of fat used in Indian cuisine. It is made by simmering butter until the milk solids separate from the golden liquid. The milk solids are then removed, leaving behind pure butterfat.

Ghee is an excellent source of healthy fats. It contains about 14 grams of fat per tablespoon, with a high concentration of saturated and monounsaturated fats. These fats have been shown to improve heart health, lower inflammation, and support brain function.

Ghee is also rich in butyrate, a short-chain fatty acid that has been linked to improved gut health and a reduced risk of several diseases, including colon cancer, Crohn’s disease, and ulcerative colitis.

Nutritional Information and Value of Ghee

One tablespoon (14 grams) of ghee contains:

• Calories: 120
• Fat: 14 grams
• Saturated Fat: 9 grams
• Monounsaturated Fat: 4 grams
• Cholesterol: 35 milligrams
• Vitamin A: 15%

Ghee is also an excellent source of other vitamins such as vitamin E and K. It is also a good source of antioxidants that help fight the damage caused by free radicals.

Ways to Incorporate Ghee into Your Diet

Ghee can be used in various ways, such as:

• Use it as a cooking oil for sautéing vegetables or frying eggs.
• Spread it on toast or use it as a substitute for butter in baking recipes.
• Add it to soups or stews for extra flavor and richness.
• Use it in place of cooking oils for making curries or other Indian dishes.

Potential Risks or Allergies associated with Ghee

Ghee is dairy-free, but it still contains milk proteins that may cause allergic reactions in some people. It is also high in calories, so it should be used in moderation.

Conclusion on the Importance of a Balanced Fats and Oils Diet

Incorporating healthy fats and oils into your diet is crucial for optimal health. Ghee, with its numerous health benefits, can be a healthy addition to your diet when used in moderation. However, it is essential to maintain a balanced diet that includes various sources of healthy fats and oils.

Reference

• FoodData Central. (2021). Ghee. [online] Available at: https://fdc.nal.usda.gov/fdc-app.html#/food-details/170261/nutrients [Accessed 1 Sep. 2021].
• Marriott, B.P., Olsho, L., Hadden, L. and Connor, P., (2010). Intake of added sugars and selected nutrients in the United States, National Health and Nutrition Examination Survey (NHANES) 2003–2006. Critical reviews in food science and nutrition, 50(3), pp.228-258.
• Parihar, A., Parihar, M.S. and Milner, B.J., (2015). Butyrate and colorectal cancer: the role of butyrate transport. Current drug metabolism, 16(2), pp.101-117.