How to include ghee in your daily diet? Expert tips and nutritional insights
Published On : 2024-11-15T21:31:32+0530 [ IST ] |
Author : Mayur_Tembhare
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Ghee, often termed "liquid gold" in Indian kitchens is a staple that is rightly holed out for its rich flavor and its nutrient profile. Western health trends have shied away from fats the nutritional science of today and Ayurveda for centuries finds it safe and nourishing when it is added ed into our diet judiciously. As winter strikes ghee becomes essential due to its warming properties and rich nutrient profile it provides healthy fats that boost energy and aid in better digestion which can slow down in colder weather. We spoke to nutrition experts about the consumption of ghee and here's what you need to know.
Why is ghee good for you?
It is rich in various nutrients and here's a breakdown of all the nutrition ghee has... Healthy fats: Ghee is saturated fat and gives energy and maintains cell membrane integrity./p>p>Vitamins: Since ghee contains fat-soluble vitamins like A, D, E and K then it has to be necessary for bone health, immune support and eyesight.
Butyric Acid: Ghee contains short-chain fatty acids used to keep the gut healthy, reducing inflammation and supporting digestion./p>p>Omega-3 and Omega-9 fatty acids: For good heart and bra in functions.
Nutritional composition of ghee
- Calories: approximately 112 calories per tablespoon
- saturated fats comprise most end
- Vitamins: Vitamin A, E and K Butyric Acid: Helps maintain the health of the guts
- Omega-3 Fatty Acids: Good for the heart
What do the experts say? Celebrity nutritionists
Rujuta Diwekar says ghee can be a wonderful inclusion if it is taken in moderation. As per news reports she has said several times that for an average adult with a balanced diet 1-2 teaspoons of ghee per meal should be suffocated. On the other hand, Delhi-based nutritionist and lifestyle coach Sandhya Gugnani believes that ghee is high in saturated fat. It is advisable to take it in moderation. 1–2 teaspoons per day are sufficient for most people depending on their dietary needs and activity levels. ghee quality organic ghee to ensure maximum health benefits.
We also spoke to a Bengaluru-based fitness expert, Diksha Chhabra is the founder of Diksha Chhabra Fitness Consultations and she said: “For an average healthy adult one can have 2-3 teaspoons of ghee in a day. e that this amount is ensured keeping in mind the cooking as well. For example if someone adds a teaspoon of ghee to their dal the other two savour poons must be consumed in other forms such as chapati, coffee or sautéing.”
“Ghee is one source of fat which is good at high temperatures. at the beginning of winter one can cook their food in ghee or include it in vegetables, dals and chapatis. Use ghee at the beginning of the day
Ayurveda advises adding a teaspoon of ghee to your hot water or herbal tea in the morning for digestive stimulation and to get your metabolism going. One can also use ghee to sauté vegetables use it as an oil to sprinkle on dishes such as Upma Or Parathas to make them tastier and more full of healthy fats.
Cooking with ghee
Ghee has a smoke point of around 250°C or 482° Thus ghee could in many ways replace normal grease in the preparation of traditional Indian dals, sabzis and tadka. It alone can balance the flavour of spices. Add it to the tempering process while cooking dals and curries using cumin sand. mustard seeds, curry leaves or hing (asafoetida)
Using ghee in cooking
A teaspoon of ghee added to hot rice rotis or chapatis is a common way of flavoring to include it in your diet which not only enhances the flavor but also helps in the absorption of classic comfort foods like Khichdi and Pongal may be enhanced by a dollop of ghee which is rich and rich in This makes these dishes more digestible especially in winter.
Soups and stews
You will be surprised to know that a teaspoon of ghee can be stout Ghee mixes well with food and provides satiety./p>p>Use for soups stews or lentils desserts/p>p>In many traditional Indian sweets ghee is a fundamental ingredient in halwa, laddoos and barfis while to be indulged only in moderat ion, ghee contributes a healthy dose of indulgence within treats./
How to use in beverages
We asked Sandhya how ghee. You can add 1/2 teaspoon of ghee to your morning coffee or tea (a variation of Bullet Coffee) which is popular for energy. Or mix ghee in warm milk at night with a pinch of turmeric for improved digestion and better sleep."
Ghee in winter
Winter is a great time to consume more ghee as the body needs more energy and also warmth. vents dryness and will lubricate your joints during the winter months. Here's how you can incorporate this effectively during the winter season... Morning Routine: Engage yourself with a tablespoon of ghee along with a pinch of turmeric and warm milk as the day's breakfast ritual. This is healthy for the immune system.
Reasons why ghee is super amazing for you!
Snack Tip: You can add it to your lunch foods like rice, sabzi or dal. It helps with digestion while presenting the food with another layer of flavour and soups and herbal teas: Mix it with soups or herbal teas for a nourishing, warm drink that keeps you warm and active throughout the day. During winters it is recommended by nutritionists and health experts to include at least 2-3 teaspoons of ghee daily for a healthy adult. kids who need extra energy while growing up can have a little more than that but if someone is obese they can lower this amount. expert tips on how to consume ghee thoughtfully
Balance is crucial. You need a balance between different fats - a mix of olive oil and coconut oil will give you the widest spectrum of nutrients based nutritionist Dr. Madhu Sharma.
The right amount of ghee/p>p>Depending on who you are the amount that you should take is different. most adults it is safe to take 1-2 tablespoons in a day. For diabetics or those with certain medical conditions consulting a physician or nutritinist would be advisable for specific recommendations. As noted by Diksha, ghee consumption can be beneficial for the body about the management an d handling of the metabolic rate of fat. “It should not be negated completely from the diet I believe when it comes to weight loss as it is loaded with It again depends on a person what kind of diet they are taking. If someone is on a keto diet for example ghee can be one of the Best healthy fats they can consume during the day it can be included in Bullet Coffee as well as for sauteing purposes but if someone is on a balanced diet must be reduced.”
Benefits to health from ghee intake
- Better digestion: Ghee will stimulate stomach acid secretion an d help digest consumed nutrients.
- Joint Health: Lends itself very well to winters when joints need to be kept lubricated to stay versatile. As ghee is rich in vitamin A and other antioxidants it helps boost immunity. butyric acid in ghee decreases inflammation. So it is beneficial for arthritis and other inflammatory conditions.
- lorie Density: Ghee is indeed very calorie-dense hence excessive consumption may lead to weight gain; hence must be consumed according to the recommended daily dose.
- Saturated fat: Although ghee is healthier than most processed fat, overconsumption would increase cholesterol levels pr in people with cardiovascular diseases.
Ghee is a typical, nutrient-rich ingredient used that would be associated with many bene when taken in measured quantities. Whether you drizzle it over rice, cook with it or use it as part of your morning rituals. Our Indian diet can prove helpful for good digestion, energy and well-being in general. When winter approaches ghee keeps you warm and active. sure the ghee used has good quality to enjoy all the benefits of ghee.
Source : Health and Nutrition's
Tags : Dietary Benefits , Ghee ,
Summary : Ghee, often termed "liquid gold" in Indian kitchens is a staple that is rightly holed out for its rich flavour and its nutrient profile. Western health trends have shied away from fats the nutrition
