Ghee, or clarified butter, is a staple in Indian kitchens. Whether you drizzle a generous dollop over boiled rice or parathas, or add a hint of it in your morning coffee- the benefits of ghee go beyond offering healthy fats and improving gut health. But how much ghee is too much?
Digital creator and gut health expert Prashant Desai revealed in an Instagram reel that he consumes 16 spoons of ghee in a day, which keeps him full, avoids glucose spikes, and makes him metabolically flexible. Nutritionist Hetal Chheda in the comments mentioned that “on days he has 16 tsp ghee, he knowingly or unknowingly follows keto routine. And on those days ghee(fat) is his source of fuel”.
Indianexpress.com spoke to a nutriton expert to understand whether having 16 spoons of ghee is safe, and find out any health risks associated with it.
“While ghee offers potential benefits, consuming 16 teaspoons in a day is a significant amount. It’s important to consider the calorie and fat content. Ghee is high in saturated fat, which, when consumed in excess, can contribute to heart disease,” said clinical dietitian Sana Shaikh.
“Even though ghee is a keto-friendly food due to its high fat content and low carbohydrate content, consuming 16 teaspoons in a day is excessive. This amount could lead to an overconsumption of calories and saturated fat, potentially negating the benefits of the ketogenic diet,” she added.
When it comes to listing out the benefits of making ghee a part of your regular diet, Shaikh mentioned that it is rich in vitamins A, D, E, and K, as well as essential fatty acids that are vital for various bodily functions, including vision, bone health, and immune function. Its anti-inflammatory properties help reduce chronic diseases like heart disease and arthritis.
According to her, traditional Ayurvedic practices have long used ghee to improve digestion as it is believed to help soothe the digestive tract and promote optimal absorption of nutrients.
Bilona ghee is made from milk obtained from grass-fed desi cows (Source: Freepik)
How much ghee should you consume on a daily basis?
Shaikh said that most health experts suggest limiting daily ghee intake to 1-2 tablespoons, and your specific needs may vary based on factors like overall diet, activity level, and health conditions.
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“It’s important to remember that moderation is key, even on a keto diet. If you have concerns about your cholesterol levels or other health conditions, it’s advisable to consult with a registered dietitian or healthcare provider for personalized guidance,” she added.
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