Actor-TV host Malaika Arora, in a recent interview, revealed that she begins her day with a teaspoon of ghee. In fact, many celebrities have also talked about mixing ghee in their coffee as their morning fix. Though ghee is a saturated fat, most nutritionists and doctors are now advising its limited use given the fact it is nutrient-dense and supports both digestion and metabolism, the key to a good gut health.
“A teaspoon of ghee can help stimulate the secretion of digestive enzymes and gastric acid, which help with quick nutrient absorption. Ghee contains butyric acid, which can soften stool and help with regular bowel movements. It is anti-inflammatory, so keeps the gut lining and even gut microbes healthy. As a source of fat, it can provide sustained energy through the day,” says Mukta Vashist, consultant dietician at Sir Gangaram Hospital, Delhi.
What’s the nutritional profile of ghee?
Ghee is a clarified butter made by slowly heating butter to remove water and milk solids, leaving behind pure golden fat. This makes it rich in essential fatty acids which absorb and quickly transport fat-soluble vitamins (A, D, E, and K) and antioxidants to cells. It has concentrations of monounsaturated Omega-3s. A small amount of ghee can support digestive enzymes and bile production, helping tame acidity and reflux. It also leads to satiety, so that there are no hunger pangs and sugar crashes in the morning.
Ghee has medium-chain fatty acids that are quickly absorbed and used for energy, rather than being stored as fat. This process can help boost metabolism, leading to a higher calorie burn, even when resting. The fat in ghee prods the body to use fats as its primary source of energy, a condition known as ketosis. This state is connected with the burning of stored fat and can help you lose weight.
Why is ghee recommended for the heart?
Ghee is saturated fat but research shows that its conjugated linoleic acid (CLA) may help reduce harmful cholesterol or low density lipoprotein (LDL) while promoting good cholesterol or high-density lipoprotein (HDL). It also requires low heat while cooking.
What’s the safe limit for daily use?
A teaspoon a day (5 gm) is safe for everybody. It should also be included in the daily fat pie of your diet, which shouldn’t be more than 20 to 30 per cent of your daily calories. And if you have it in the morning, make sure you are not having it at any other time of the day. Always consult a doctor before increasing ghee intake.
Since ghee coffee is endorsed by many celebrities, it may seem like a novel and delightful way to drink coffee. But celebrities follow a balanced diet combined with regular physical activity. So never disregard the other lifestyle pillars of sleep and exercise alongside diet.
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