Is Ghee Dairy-Free? Ghee vs. Butter

Ghee, a type of butter commonly used in South Asian cuisine, has gained popularity for its delicious taste. However, there is often confusion regarding its dairy content, as many people are unaware that ghee is made from milk. To understand the difference between ghee and butter in terms of dairy content, let's dive into their production processes and composition.

In the Ayurvedic tradition, ghee holds a significant place as a versatile ingredient in both culinary and medicinal practices. It is utilized in various Ayurvedic treatments, including Nasya (nasal drops), Netra vasti (eye bath), and topical remedies like skin medicines, and serves as a fundamental component in internal medicines.

Ghee butter: Is it vegan & dairy-free?

Ghee production involves concentrating milk fat using various techniques, followed by heat treatment at 230–248°F (110–120°C) for 10–20 minutes. By simmering butter and separating the milk solids, a golden, translucent liquid is obtained. During this process, certain milk components such as lactose, the sugar found in milk, and casein, a milk protein, are reduced. While ghee is derived from milk, the removal of these components raises questions about its dairy classification.

You may have also wondered if ghee is vegan. Ghee is not vegan or dairy-free. But if you are vegan, you may consider plant-based products such as avocado oil, olive oil, sesame oil, and other plant- or nut-based oils.

How can a dairy product be considered dairy-free?

Ghee contains mixed oil derivatives, fatty acids, phospholipids, sterols, fat-soluble vitamins, hydrocarbons, small amounts of casein, and traces of calcium, phosphorus, iron, and other micronutrients. Generally, ghee is considered lactose-free and potentially suitable for individuals with lactose intolerance.

The clarification process significantly reduces the lactose and casein content, making them nearly undetectable in the final product. However, it's important to note that ghee may still contain low amounts of casein and lactose, which may be problematic for people with severe milk protein allergies or severe lactose intolerance.

Ghee's nutrition profile

Ghee has been studied in comparison to other dairy products, such as cheese and butter, made from the same buffalo milk. Ghee has a high amount of cholesterol and saturated fat. Its cholesterol content is similar to butter, but both have significantly higher cholesterol amounts compared to cheese. However, the levels of saturated and unsaturated fatty acids are similar for each product.

Amino acids, the building blocks of proteins, are found in minimal quantities in ghee compared to cheese and butter. This indicates that the production process diminishes protein structures, including casein or whey proteins.

According to the Food Data Central of the U.S. Department of Agriculture, one tablespoon of ghee contains 123 kcal, 0.03 grams of protein, and 13.9 grams of fat.

While ghee is generally used for cooking, many people also consume ghee in coffee. Consuming coffee with oil such as ghee or coconut oil is called "keto coffee." People who are following a keto diet want to increase their fat consumption to stay in a ketosis state, in which the body starts using fat as an energy source.

Does ghee need to be refrigerated?

You can store ghee in a cool, dark place. It is not necessary to put it in the refrigerator, but storing it in the refrigerator can be beneficial in terms of extending the shelf life.

Ghee vs butter

Ghee has a higher smoke point than butter, making it suitable for high-temperature cooking without burning or producing harmful compounds. It is a very important feature because burning reactions of oils or butter lead to cancer risk.

Butter has more potential to negatively affect people with dairy allergies compared to ghee. It contains more milk proteins than ghee, although in very low amounts compared to milk or cheese.

While ghee may offer potential benefits for individuals with dairy-related dietary restrictions, it is crucial to proceed with caution. If you have severe allergies or sensitivities, it is advisable to consult with a healthcare professional before incorporating ghee into your diet. Moreover, it is always important to read product labels carefully and choose reputable brands that follow strict manufacturing processes.

The clarification process ghee undergoes makes it a potentially suitable option for those with lactose intolerance or milk protein allergies but not for severe ones.

It is crucial to understand that ghee is still derived from milk and cannot be considered completely dairy-free since it originates from a dairy source. While the lactose and casein content is significantly diminished, trace amounts may remain, which could potentially trigger adverse reactions in those with severe sensitivities or allergies. It is essential to be mindful of individual sensitivities and consult a healthcare professional if necessary.