Ghee is an essential food item in almost every Indian household, commonly used in dishes like paranthas and sweets.

However, when it comes to regular cooking, ghee may not be the healthiest option. While ghee has its benefits, it is important to understand why oils are better for everyday cooking.

To make ghee, butter is boiled over low heat to remove the water and milk solids. First, unsalted butter is melted in a pan over low heat. As it boils, the water evaporates and the milk solids separate and settle at the bottom. The clear, golden liquid left on top is ghee. This liquid is then filtered and the solids are removed, leaving behind pure ghee, which tastes delicious and is nutritious.

Ghee is very high in saturated fat, with about 62% of its fat being saturated. Studies have shown that excessive intake of saturated fat can increase LDL (bad) cholesterol, which increases the risk of heart disease.

Nutritionist Nilanjana Singh said, “Ghee is high in concentrated fats and lacks the essential fatty acids present in oils. Since it lacks unsaturated fats such as monounsaturated and polyunsaturated fats, getting such a high amount of saturated fat from a single source daily is not good for health.”

High intakes of saturated fat are linked to increased cholesterol, which further increases the risk of heart disease and stroke.

On the other hand, cooking oils such as olive, sunflower and mustard oil contain unsaturated fats, which help lower LDL cholesterol and support heart health. These oils also contain beneficial omega-3 and omega-6 fatty acids, which ghee does not contain in sufficient quantities.

Dr Varun Bansal, Consultant Cardiac Surgeon, Indraprastha Apollo Hospitals said, “Oil intake is often considered as one of the causes of heart disease. But this is not actually true. Oils are essential in our diet as they are a rich source of essential fatty acids and also help in the absorption of fat-soluble vitamins like vitamins A, D, E and K. Moderate oil intake is extremely important for skin health, cell membrane structure and integrity, as well as brain function.”

Another important point is the smoke point of ghee, which is around 250 degrees Celsius. While this is higher than butter, many oils such as canola or avocado oil have an even higher smoke point, making them safe for cooking at high temperatures.

When oils or fats reach their smoke point, they begin to break down, releasing harmful compounds and free radicals, which can damage cells and increase the risk of inflammation.

In addition, oils are more versatile in providing a balance of fats. For example, extra virgin olive oil is rich in antioxidants such as vitamin E and polyphenols, which contribute to reducing oxidative stress and inflammation.

In comparison, ghee does not provide these benefits in cooking.

Although ghee is suitable for spreading on parathas or garnishing dishes, it is best to use heart-healthy oils in your regular cooking to maintain better nutrition and long-term health.