Among the most popular Indian winter staples is ghee, which is a type of clarified butter consumed for its rich taste and potential health benefits. But ghee has high-calorie content and fat composition, which many believe contributes to weight gain. With the winter season setting in, a time often associated with weight gain, fitness enthusiasts and weight watchers wonder whether ghee is a healthy food choice during this time or not.
To help us answer the same, the editorial team of Onlymyhealth spoke to Dr Shrey Kumar Srivastav, Senior Consultant and Physician, Sharda Hospital - Noida. Here is what he shared with us.
What Is The Role Of Ghee In Traditional Diets?
Ghee has been a part of traditional Indian and Ayurvedic diets for centuries, valued not only for its flavour but also for its health benefits. It's made by melting butter and separating the milk solids, leaving behind pure fat. Rich in butyrate (a short-chain fatty acid), ghee is thought to promote digestive health, boost immunity, and in fact, improve skin health.
In winter, when the body tends to become colder and energy demands increase, ghee is considered a warming food in Ayurveda, helping to balance the body’s internal energy. But the question remains: Does ghee, with its high fat and calorie content, contribute to weight gain when consumed regularly?
Also Read: From Ghee To Honey, Here Are The Winter Skincare Secrets Our Grandmoms Swore By
“Ghee is nutrient-dense, offering a variety of healthy fats, vitamins (such as A, D, E, and K), and antioxidants. It’s known for its potential to help reduce inflammation and support metabolic health. But with 120-130 calories and 14 grams of fat per tablespoon, it’s also quite calorically dense,” explained Dr Srivastav. In simpler terms, if consumed in excess, it can add up quickly, leading to an increase in overall calorie intake.
When it comes to weight gain, the key factor is an imbalance between the calories consumed and the calories burned. “Ghee, like any fat, is high in calories, and if not balanced with physical activity or incorporated into a controlled diet, it can contribute to weight gain,” shared Dr Srivastav. This means that ghee consumed in moderation and (if) accompanied by regular exercise will not lead to weight gain.
In fact, studies suggest that healthy fats, like those found in ghee, can actually aid in weight management when consumed in moderation. A study published in the journal Obesity Pillars, found that consuming moderate amounts of healthy fats can help control appetite and support metabolic function, preventing overeating and aiding in fat loss when part of a balanced diet.
"A balanced intake of healthy fats can enhance fat oxidation and promote satiety, reducing overall caloric intake and potentially supporting weight management," read the same study.
Also Read: 'Pookie Baba' Anniruddhacharya Claims Hot Water With Ghee Helps In Regularising Periods — Does It?
Tips For Balancing Ghee In Your Diet
To prevent weight gain while still enjoying ghee’s benefits during winter, it's crucial to keep portions in check and balance your intake with an active lifestyle. Here are a few tips shared by our expert:
1. Use Ghee as a Flavour Enhancer
Instead of cooking with large amounts of ghee, use it sparingly to flavour dishes like soups, curries, and steamed vegetables.
2. Monitor Total Calorie Intake
If you're consuming ghee, be mindful of the overall calories you're eating. Ensure you're balancing it with other nutrient-dense foods, like vegetables, lean proteins, and whole grains.
3. Stay Active
Exercise plays a vital role in balancing your weight. Incorporating physical activity into your daily routine can help mitigate any potential weight gain from consuming higher-calorie foods like ghee.
Bottomline
Consuming ghee in winter does not necessarily lead to weight gain, provided it’s used mindfully as part of a balanced diet. According to experts, its rich nutrient profile can be a valuable addition to your diet, offering benefits for digestion, immunity, and energy levels during the colder months. Hence, by enjoying ghee in moderation and balancing it with physical activity, you can enjoy its health benefits without worrying about weight gain.