Ghee has long been considered a superfood in Indian kitchens. From Ayurveda to modern nutrition, it is praised for digestion, immunity, and flavor. Many Indian families use only ghee for cooking and frying. But they do not even realise that they are taking too much fat.
The fact is that ghee is healthy, yet it is not a complete replacement for cooking oil.
Let’s know the whole truth.
Can ghee replace cooking oil?
Ghee is undoubtedly filled with nutrition, but when it comes to cooking meals, edible oils are irreplaceable. There are reasons for it:
1- Ghee and Cooking Oil Are Not the Same
Both ghee and cooking oils contain fat, but their fat compositions differ. They also differ in their properties, such as smoke point and cooking properties.
- Ghee is mainly rich in saturated fats
- Cooking oils (like mustard, groundnut, olive, or rice bran oil) provide unsaturated fats, which are essential for heart health.
Our body needs a balance of fats, not just one type.
2- Ghee Is High in Saturated Fat
As per the National Library of Medicine, ghee contains nearly 47.8% saturated fat. While small amounts are beneficial, excess saturated fat can raise the bad cholesterol level when consumed daily in large quantities.
Most heart-health guidelines recommend:
- Limiting saturated fat
- Increasing monounsaturated and polyunsaturated fats
Cooking oils help meet this requirement better than ghee alone.
3- Ghee Lacks Essential Fatty Acids
Ghee lacks the essential fatty acids that are present in edible oils such as PUFA (polyunsaturated fatty acids). In fact, it has a large amount of saturated fats, which are not healthy for our bodies.
4- Ghee Is Calorie-Dense
Ghee is highly concentrated in calories. It has about 120 calories per tablespoon. If not taken in moderation, it may lead to obesity and metabolic issues.
Note that moderation is key. Ghee does not suit all. That is why cooking oil is lighter for daily meals.
5. Ghee Is Better as a Complement, Not a Substitute
Ghee is suitable for flavour enhancement, occasional cooking, and for specific dishes such as halwa or sweets. It should complement cooking oils, not replace them entirely.
What Is the Smarter Approach?
Instead of choosing one fat, rotate and balance fats:
- Use ghee in small amounts for taste and digestion. Applying ghee on rotis is a better option.
- Use cooking oils for daily cooking.
- Avoid overheating or reusing oils. It leads to the formation of chemicals.
- Maintain a balance of saturated and unsaturated fats
This approach supports better digestion, balanced cholesterol and long-term heart health
Final Takeaway
Ghee is healthy, but no single fat is enough for all cooking needs. Just like a balanced diet needs variety, healthy cooking needs a balance of fats. Using ghee wisely along with good-quality cooking oils is the key to smarter and safer cooking.
- Send this to your loved ones before they replace all cooking oils with ghee.
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