Ghee, also known as clarified butter, is widely used in Indian households for various purposes. It is known for various health benefits, one of them being the ability to promote weight gain. Even though using a fat-rich substance for gaining weight might sound strange, ghee's unique composition makes it a good choice for a balanced diet. We spoke to Dr Ekta Singhwal, MSc Dietician, Ujala Cygnus Group of Hospitals, who explained how adding ghee in your diet can help you gain weight.
Ghee: A Nutrient-Rich Superfood
Ghee is essentially butter that has been simmered to remove water content and milk solids, leaving behind pure butterfat. “This process not only enhances the flavour but also increases the concentration of beneficial nutrients. Unlike regular butter, ghee is lactose-free and contains essential fatty acids, vitamins, and antioxidants”, informed Dr Singhwal.
Benefits Of Ghee For Weight Gain
Caloric Density for Weight Gain
One of the primary reasons ghee is considered beneficial for healthy weight gain is its high caloric density. “Each tablespoon of ghee provides around 120 calories, making it an efficient way to increase daily calorie intake. This is particularly valuable for individuals struggling to meet their energy needs or those looking to gain weight in a controlled and nutritious manner”, said Dr Singhwal.
Healthy Fats for Nutrient Absorption
Ghee is rich in saturated fats, which are crucial for the absorption of fat-soluble vitamins like A, D, E, and K. These vitamins play a vital role in various bodily functions, including bone health, immune system support, and skin health. Adding ghee into meals can enhance the absorption of these essential nutrients, contributing to overall well-being.
Supporting Digestive Health
Dr Singhwal said, “Contrary to common misconceptions about fats, ghee can be beneficial for digestive health. Ghee contains butyric acid, a short-chain fatty acid known for its anti-inflammatory and digestive properties. This acid promotes a healthy environment in the gut, supporting the growth of beneficial bacteria and aiding in the digestion and absorption of nutrients.”
According to the IP Journal of Nutrition, Metabolism, and Health Science, when compared to other vegetable or animal-based fats, cow ghee is known to have the best digestion rate at 96%. Owing to its higher quantity of short-chain fatty acids, which are responsible for its better digestion and anti-cancer qualities, ghee has gained recognition as the best fat above other fats.
Enhancing Flavour and Palatability
One of the challenges individuals face when aiming for healthy weight gain is maintaining an increased calorie intake consistently. Ghee, with its rich and versatile flavour profile, can enhance the taste of various dishes. Incorporating ghee into meals not only adds a delicious depth of flavour but also makes it easier to consume larger portions, contributing to an overall increase in daily caloric intake.
How to Add Ghee Into Your Diet
- Cooking Medium: Replace your regular cooking oil with ghee when sautéing vegetables, preparing stir-fries, or frying foods. Ghee can be cooked in many ways due to its high smoke point.
- Topping for Foods: You can add melted ghee over cooked grains, such as rice or quinoa, to add richness and flavour.
- Baking Ingredient: Substitute ghee for butter or oil in baking recipes to enhance the taste of baked goods while increasing their calorie content.
Considerations and Moderation
Dr Singhwal advised, “While ghee can be a valuable addition to a diet focused on healthy weight gain, moderation is key. Like any other high-calorie food, excessive consumption of ghee can lead to an imbalance in nutrient intake and potentially result in unhealthy weight gain. It is crucial to integrate ghee into a well-rounded diet that includes a variety of nutrient-dense foods.”
[Disclaimer: This article contains information provided by a registered healthcare professional and is for informational purposes only. We advise you to consult your expert for a dietary plan tailored to your needs.]