We all are making choices between healthy food and unhealthy food to keep ourselves fit and restrict our weight on a weighing scale. There was a time when ghee had exited the Indian kitchen because of all the foreign diet fads.
But today Ghee is making a comeback, and it is a spectacular comeback as compared to butter. It has been named as one of the superfoods which is necessary for our body.
These days nutritionists suggest that a small quantity of Ghee is necessary to increase good cholesterol and reduce bad cholesterol. In fact, as per Indian Ayurveda, ghee is a necessary ingredient in the kitchen.
Some Indian desserts require butter to add flavor to the dishes. Ghee can be a perfect substitute for the use of butter. Ghee can also be a good substitute for oil while preparing sautéed vegetables.
It is said that ghee can be a better dietary alternative as compared to butter.
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Difference Between Butter and Ghee
Here are some facts and data on ghee and butter which can help to make a healthy choice.
Preparation of Ghee and Butter
Butter or unsalted butter is white butter taken out by manual churning of pots of milk and cream. In the churning process, the water is separated and what remains is delicious white butter. The separated water is called chaos or buttermilk.
However, the butter that you get in the market is an emulsion of milk fat in water with milk proteins acting as emulsifying agents. It is generally processed and has added salts.
You need to melt unsalted regular butter to make ghee. When you heat the butter, it separates into two parts. One part is liquid fat, and another part is solid milk. So probably you can say that ghee has less lactose than butter. Ghee is generally made from cow’s milk.
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How to Store Ghee and Butter
Homemade ghee can be kept outside for almost three months. But you need to make sure that it is kept away from direct sunlight and stored in an air-tight container.
In India, butter needs to be refrigerated for most parts of the year. A good idea to store butter is by breaking it into smaller chunks and wrap in the butter paper of a zip-lock bag. This way heating and re-heating become easier.
With this, you can also ensure that food crumbs on the butter don’t stay for very long as smaller chunks get consumed faster.
Nutrients and Calories in Ghee and Butter
Ghee is unprocessed fat. It contains Omega-3 fatty acids along with Vitamin A. Fortified butter may contain Vitamin A. Butter provides 717 Kcal per 100 grams with 51% saturated fats and 3 grams of trans fats.
Ghee provides 900 Kcal per 100 grams of serving with 60% saturated fats and no trans fats at all. When buying ghee from the store, make sure you read the label properly.
If it says ‘vegetable ghee’ chances are this is not traditional ghee and may contain trans fats. Ghee can withstand high temperatures. It has a higher smoking point which makes it a better choice as compared to butter.
Ghee also less produces acrylamide, which is very toxic and dangerous.
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Which Is A Better Choice in Ghee and Butter & Why
Ghee is an Indian form of clarified butter, regular butter-melting, and reliable milk extraction before pure butterfat appears. Ghee is a more delightful type of transparent butter, with a caramel extracted by browning the solids of milk until they are squeezed out of the butter.
Milk solids also allow a low smoke point for standard butter; they extract and heat the ghee smoke to around 400°F. Moreover, Ghee is a suitable alternative for lactose intolerant.
Butter is available in many types — salted and unsalted, processed and arid. You can select your specific butter form, depending on the preferred recipes and cost.
Butter does have a medium smoke value of about 250°F, making it less acceptable for frying and other fatty recipes.
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Taste & Culinary Uses of Ghee and Butter
Ghee and butter are both very different tasting and therefore it comes as no surprise that they are used in very different ways.
In India, ghee continues to be used for cooking all kinds of curries, dals, and meat dishes. On special occasions – it’s even used as a cooking medium to fry pooris and paranthas or to make Sooji or Gajar ka halwa.
Another dish with which it is widely used is khichadi. ‘Puranpoli’, a typical Maharashtrian dish is eaten with much ghee. Ghee is used in various cuisines in India.
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Butter is usually used when making quick sauces like White Sauce or Béchamel. Butter is also a great choice for sautéing vegetables and especially quick-cooking meats like fish, prawns, and crabs.
It adds a lovely flavor to the meat and tastes especially good when combined with garlic and herbs. Indian fast-food Pav bhaji is never complete without a load of butter.
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Types of Fat
Different types of fat should be included in a healthy diet. Monounsaturated fats and Polyunsaturated fats help maintain healthy cholesterol levels and offer protection against heart disease. These essential fatty acids come from olives, nuts, seeds, and fish. Saturated fats should also be included in a healthy diet.
These are known as solid fats because they become solid at room temperature. Saturated fats include animal products like pork, chicken, and beef. The United States Department of Agriculture (USDA) dietary guidelines recommend limiting our intake of saturated fats. Too much can increase your risk of heart disease and high blood cholesterol.
For a healthy diet, no more than 35 percent of total daily calories should come from fat, with saturated fats consisting of less than 10 percent of total daily calories.
The body breaks down fat and uses it for energy and other processes. Unsaturated fats can lower triglycerides and cholesterol, which is why they are healthier than saturated fats.
Too much saturated fat in the blood increases cholesterol and causes plaque to form in blood vessels. As a result, it becomes harder for blood and oxygen to travel through the body.
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This raises the risk of stroke and heart disease. Even though unsaturated fats are healthier, they should be consumed in moderation.
Too much total fat — whether good or bad — can increase cholesterol and the risk of heart disease and stroke. Ghee is another form of butter, and the nutritional profile and fat content of the two are similar.
However, ghee may be better for people who are sensitive to lactose and casein because it contains less of both.
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Bottom Line
While ghee and butter should be limited, a person can occasionally include both foods in a varied and balanced diet.
Depending on your requirements and sensitivity to lactose, you can choose wisely. These days it is said that ghee is making come back as a healthy option for market-available butter.
We would say if taken in the right quantity then both can be an option. However, we leave the choice to you as to which one to use and in what quantities.
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Butter vs Ghee: FAQ
Is Ghee or Butter Healthier
Depending on your requirements and sensitivity to lactose, you can choose wisely. These days it is said that ghee is making come back as a healthy option for market-available butter.
How Do You Make Clarified Butter or Ghee
Ghee is an Indian form of clarified butter, regular butter-melting, and reliable milk extraction before pure butterfat appears.
Leave the Butter on the low stove for 10 minutes and then you see golden bits on the base of the pan, these are milk solids. This is the Done.
Which is Good Ghee or Butter
These days nutritionists suggest that a small quantity of Ghee is necessary to increase good cholesterol and reduce bad cholesterol. In fact, as per Indian Ayurveda, ghee is a necessary ingredient in the kitchen.
One tablespoon of ghee has 120 calories, and one tablespoon of Butter has 102 calories.
What is Clarified Butter or Ghee
Ghee and Clarified Butter are not the same. Ghee is a clarified form of butter. Butter is cooked for a longer period to remove all the moisture and milk solids are browned in the form of fat and then strained out. Ghee has a longer shelf life and a nutty taste. Ghee and butter can be refrigerated at the same temperature, like room temperature, or at a cool temperature.
Which Has More Fat Ghee or Butter
Ghee contains slightly more calories than butter.
One tablespoon of ghee has 120 calories, and one tablespoon of Butter has 102 calories.
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