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Diet and Nutrition 2023

Ghee butter (clarified): what é, benefícios and how to do it

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Ghee butter (clarified): what é, benefícios and how to do it
Ghee butter (clarified): what é, benefícios and how to do it

Ghee butter, also known as clarified butter, is a type of butter obtained from cow's or buffalo's milk through a process that removes water and solid elements from milk, including proteins and lactose, generating a purified oil of golden color and slightly transparent, being widely used in India, Pakistan and in Ayurveda medicine.

Ghee butter is more concentrated in good fats, it is he althy as it does not contain s alt, lactose or casein, does not need to be kept in the fridge and is currently used to replace the use of regular butter in meals.

He alth benefits

Moderate consumption of ghee butter can have some he alth benefits, such as:

  1. Does not contain lactose, being easier to digest and can be consumed by lactose intolerant people;
  2. Does not contain casein, which is a cow's milk protein, so it can be used by people with allergies to this protein;
  3. Does not need to be stored in the refrigerator, as the solid contents of the milk are removed, ensuring durability, although it remains liquid like oil;
  4. It has fat-soluble vitamins A, E, K and D,that are important for increasing the body's defenses, helping to maintain he althy bones, skin and hair, as well as improving healing and other benefits;
  5. Can be used in the preparation of meals because it is more stable at high temperatures, unlike other butters that should only be used at low temperatures.

Also, some studies carried out indicate that the use of ghee butter could help lower bad cholesterol levels and triglycerides, however, the results are not conclusive, due to other studies that indicate the opposite, showing that the use of this butter raises cholesterol because it has high amounts of saturated fats, which are associated with a higher risk of developing heart problems.

Because of this, the ideal is to consume clarified butter in moderation, in small portions and should be included in a balanced diet.

Nutrition information

The following table gives the nutritional information for ghee butter compared to regular butter information.

Nutritional components 5 g ghee butter (1 teaspoon) 5 g regular butter (1 teaspoon)
Calories 45 kcals 37 kcals
Carbohydrates 0 g 35 mg
Proteins 0 g 5 mg
Fat 5 g 4, 09 g
Saturated Fats 3 g 2, 3 g
Monounsaturated Fats 1, 4 g 0, 95 g
Polyunsaturated fats 0, 2 g 0, 12 g
Trans Fats 0 g 0, 16 g
Fibers 0 g 0 g
Cholesterol 15 mg 11, 5 mg
Vitamin A 42 mcg 28 mcg
Vitamin D 0 UI 2, 6 IU
Vitamin E 0, 14 mg 0, 12 mg
Vitamin K 0, 43 mcg 0, 35 mcg
Calcium 0, 2 mg 0.7 mg
Sodium 0, 1 mg 37, 5 mg

It is important to remember that the calories in the two butters come from the fats and, in fact, both are nutritionally similar. Therefore, the consumption of ghee butter should be accompanied by a balanced, he althy diet and should be consumed in small amounts, using 1 teaspoon per day.

How to make ghee at home

Ghee or clarified butter can be purchased at supermarkets, websites or nutritional products stores, but it can also be prepared at home, following the steps below:


250 g uns alted butter (or as much as you want)

Preparation mode

  1. Place the butter in a pan, preferably glass or stainless steel, and place over medium heat until it melts and starts to boil. You can also use the water bath;
  2. With the aid of a slotted spoon or spoon, remove the foam that will form on the surface of the butter, trying not to touch the liquid part. The whole process takes about 30 to 40 minutes;
  3. Wait for the butter to cool a little and strain the liquid through a sieve to remove the solids that form at the bottom of the pan, as they are formed by lactose;
  4. Place the butter in a sterilized glass jar and store in the refrigerator the first day, so that it has a hard consistency. Then the butter can be stored at room temperature.

To make butter last longer, it is important to store it in a sterilized glass jar. Then, put boiled water in the flask and wait 10 minutes, letting it dry naturally on a clean cloth, with the mouth facing downwards so that impurities from the air do not enter the flask. After drying, the bottle should be tightly capped and used when needed.

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