High Cholesterol: Should Ghee be Avoided For Better HDL Levels? Here’s The Truth!

Ghee, a staple in Indian kitchens for centuries, is celebrated for its rich flavour and nutritional benefits when consumed in moderation. From rotis, dals, and curries to festive sweets like laddoos and halwa, ghee is a quintessential ingredient that enhances the flavour of both everyday dishes and festive foods. Although ghee has a long-standing history of use in India and holds cultural significance, it is sometimes met with scepticism by a few health-conscious individuals due to its high saturated fat and cholesterol content. That said, ghee contains certain essential nutrients that may confer health benefits, like:

Benefits of Ghee

•  Ghee is rich in essential fatty acids, including omega-3 and omega-6 fatty acids, which are necessary to maintain cell membranes’ integrity and promote cognitive function. These fats may help in lowering inflammation and enhancing overall health.
•  Components of ghee like butyric acid help produce immune cells in the intestinal tract and may strengthen the immune function.
• Another component in ghee, linolenic fatty acid (omega-3 fatty acid) is known to help manage inflammation and thus can be beneficial to good health.

Ghee holds a very significant place in Ayurveda and includes ghee as a sattvic food that helps one achieve purity of mind and body. According to Ayurveda, ghee aids the digestion of food by stimulating the secretion of digestive enzymes. It is often used as a medium for delivering herbal medicines. It is also known to increase ‘ojas,’ which refers to the body’s vital essence and is linked to strength and protection against diseases. Ghee also contains essential vitamins and minerals like vitamins A, D, E, and K, as well as minerals – calcium, and phosphorus. However, despite its potential health benefits, ghee is still a source of saturated fat and cholesterol, thereby raising concerns about its wide and daily use.

Should You Cut Out Ghee Completely For Cholesterol Management?

According to Dr. Bhavna Sharma, Head of the Nutrition Science Department at ITC Limited, ghee is a significant part of Indian households, but it is difficult to cut it out completely. Therefore, taking steps towards managing portion size is one of the many ways to control daily ghee intake. Switching to other ‘better for you’ options like adapting lower cholesterol ghee is another way to enjoy it. With the advancement in food technology like ‘low-cholesterol adsorption’ during the manufacturing process, consumers now have an alternative to traditional ghee without compromising on taste or benefits. This advancement in the technology has enabled manufactures to reduce the cholesterol content significantly without losing its rich flavor. Consumers today can celebrate the rich flavor and nutritional benefits of lower cholesterol ghee* by incorporating it in moderation in simple ways, such as:

Using it in various dishes like rotis, dals, and curries

• Adding it to festive sweets like laddoos, halwa, and jalebis for an extra layer of flavour
• Using it as a substitute for butter in recipes
• Adding 1 teaspoon of ghee to their morning tea or coffee to boost energy

The significant reduction in cholesterol content while maintaining the same quality taste, aroma, and nutritional benefits as regular ghee provides a way for individuals to enjoy ghee as part of a diversified balanced diet.