Isn’t it true that just a dollop of ghee can add oodles of flavour to a bowl of plain dal and butter is the best companion with morning toast. Up until a few years ago, ghee and butter were vilified, at a time, when everything that had “fat” was blamed for heart disease and obesity. But over the last few years, the tables have turned where “healthy fats” have been separated from other forms of fat, and various studies supporting the benefits of this category of fats on health have gained prominence and acceptance. Even in weight loss circles, ghee and butter have been found to boost fat burning with their short chain and medium chain fatty acids by increasing the release of two fullness hormones (peptide YY and leptin), reducing inflammation, and also promoting growth of good bacteria in the gut – all of which help with shedding extra weight. Coming back to the ghee vs butter battle, drawing a comparison between the two, let’s find out which one is better to be included in a weight loss diet.
Starting with Ghee – it’s also called clarified butter, is made by separating milk solids from the fat to obtain liquid fat. Clarified butter or ghee is rich in nutrients and has been used in Indian cooking since ancient times. Cow’s ghee, particularly, the one that is grass fed, has been found to have amazing health benefits and actually helps one slim down and lose weight. Ghee is popular in weight loss circles due to its ability to mobilize fatty acids, so that they can be used up as energy. It is noteworthy that ghee has 99.9% of fat, in saturated form. Bollywood actresses like Kareena Kapoor and Shilpa Shetty, who are known for their high fitness quotient, admit that ghee is one of their favorite ingredients, and a part of their daily diet.
How Ghee can Help with Weight Loss?
Ghee is thought to boost mobilization of fats within cells so that they can be used up as energy. It is rich in omega-3 fatty acids which speed up metabolism and acclerate the fat-burning process. Ghee is rich in vitamins such as A, D, E, K and these are some of the antioxidants that get rid of free radicals and flush out toxins. Contains conjugated linoleic acid that is thought to reduce overall body fat levels. It is also a good source of DHA (docosahexaenoic acid), which is an essential fatty acid that reduces the risk of insulin resistance. As we all know, insulin resistance is directly linked to obesity and weight gain. Contains healthy fats which are needed for the absorption of fat-soluble vitamins. Ghee also reduces inflammation in the body. Chronic inflammation makes the body insulin resistant, which in turn leads to more insulin production, and larger creation of fat cells. The butyric acid content in ghee boosts immunity and makes gut strong, and as we all know, a robust gut and strong immunity are key factors in fat burning.
How Butter Can Help with Weight Loss?
Butter is an important factor in a keto-based diet, people even add butter to their morning coffee (bulletproof coffee) which promotes fullness, boosts metabolism, and is believed to kickstart the fat-burning process. Also read: “14 Healthy Weight Loss Morning Drinks to Burn Fat.” Butter is made up of milk fat, milk solids, and water and high in calcium and healthy fats. The butryate compound in butter helps to lower the risk of insulin resistance and opens up the stores of stubborn fat for burning. Butter is also rich in nutrients such as vitamin A, E, B12, and K. Butter is also a good source of CLA (conjugated linoleic acid) which is believed to decrease body fat.
So, which one is better – Ghee or Butter?
Calorie wise, there are 102 calories in 1 tbsp of butter compared to 120 calories in 1 tbsp of ghee, but the good news is that both ghee and butter are good sources of healthy fats and do not contain transfat. Since ghee and butter are both high on saturated fat, even with so many health benefits attached to them, moderation is the key. Limit ghee and butter consumption to just two or three tablespoons in a day. Most importantly, do not rely on either ghee or butter to melt away all excess fat. Both ghee and butter are high in saturated fat and overconsumption with neither is recommended. Ideally for better health and weight loss, experts suggest opting for grass-fed butter and ghee. Also, don’t opt for low-calorie options like margarine which may increase inflammation in the body and cause serious health risks.
Summing, both ghee and butter are good and accommodable in a weight loss diet, as long as the person maintains a calorie deficit and consumes it in moderation. For cooking, olive oil is always the best option. Also, if you are struggling to lose weight and want to follow a no-nonsense and effective diet, check out the Rati Beauty diet which would help you to drop extra pounds without too much struggle.