Ghee VS. Olive Oil: Which One’s Healthier? Here’s What You Need To Know (Image Credits: iStock)
Choosing between ghee and olive oil is a tough choice, as both have unique health benefits that can impact one’s health. Ghee, a clarified butter is rich in fat-soluble vitamins A, D, E, and K and contains butyrate, which promotes gut health. It is ideal for cooking at high temperatures, but its saturated fat content has raised concerns about heart health when consumed excessively.
Olive oil, particularly extra virgin, is well-regarded for its heart-healthy monounsaturated fats and antioxidants, which can reduce inflammation and support cardiovascular health. However, its lower smoke point means it’s better suited for light sauteing or dressing salads rather than high-heat cooking. Studies suggest that regular consumption of olive oil may lower bad cholesterol and support brain health, adding to its appeal for health-conscious individuals.
Hence choosing one between ghee and olive oil depends on many factors including personal needs. We got in touch with Dr Vishal Khurana, Director- Gastroenterology, Metro Hospital Faridabad who explains the nutritional value, and how to use these two for maximum benefits.
Ghee VS Olive Oil: Nutritional Comparison
Dr Vishal shares that ghee and olive oil are two of the most well-known healthy fats. Both have their own benefits. While they come with an entirely different nutrition profile and usage in the kitchen, knowing the difference will help you choose the right one as per your health objectives and lifestyle.
- Ghee: It is well known that ghee contains saturated fats, vitamins A, D, E, and K along with conjugated linoleic acid- which helps for an improvement in metabolism as well as the immune system.
- Olive Oil: Rich in monounsaturated fats along with some antioxidants, such as polyphenols, and vitamins E and K, all of which may reduce inflammation and support cardiovascular health.
Ghee and olive oil are a great pair in balanced diets but have different appeals concerning health benefits.
Why Ghee May Be a Better Choice for You
1. High Smoke Point: A smoke point of 450 degrees F (232 degrees C) makes ghee ideal for frying and high-heat cooking without breaking down into detrimental compounds. Extra virgin olive oil has a smoke point just below 320 degrees F or 160 degrees C, thus restricting usage in high-heat cooking applications.
2. Easier Digestion: Ghee is free of lactose and casein. Therefore, for people suffering from lactose intolerance or having a dairy allergy, ghee is much easier to digest. Olive oil is free of dairy products but won't offer the digestive easiness that ghee provides for people who are sensitive to dairy proteins.
3. High in Butyrate: Ghee is also high in butyrate, a short-chain fatty acid that helps to maintain healthy digestion and prevents any inflammation in the gut. Some evidence indicates that butyrate might even be healing to the lining of the intestine, which means that ghee is a very effective product to consume for individuals who have issues with their guts.
4. Increases Immunity: Ghee contains conjugated linoleic acid, which is known to possess immune-boosting factors and may also work in the reduction of body fats, enhancing metabolic health. It even possesses potential anti-cancerous properties.
5. Supports Bone Health: The ghee contains fat that is high in fat-soluble vitamins, of which one is Vitamin K2 which plays a very major role in calcium absorption and bone health. In the case of olive oil, the amounts of Vitamin K are much lower.
Why Olive Oil May Be Healthier for the Heart
Dr Bimal Chajjer, Former Consultant- AIIMS and Director- SAAOL Heart Centre, New Delhi shares why using olive oil over ghee can be beneficial for your overall health.
1. Rich in Monounsaturated Fats: Compared to ghee, olive oil contains monounsaturated fats, linked to lower cholesterol levels and reduced heart disease risk. These fats are actually far more desirable for cardiovascular health than the saturated fats in ghee.
2. Antioxidants and Anti-Inflammatory Properties: Oleocanthal is an antioxidant which can be found in extra virgin olive oil and has anti-inflammatory properties. The compounds inhibit oxidative stress; reduce inflammation, and support cardiovascular health
3. Calorie Intake: Both ghee and olive oil are calorie-dense sources. However, among the two, olive oil has fewer calories, making it acceptable for people who are watching their weight.
How To Use Ghee And Olive Oil For Maximum Health Benefits?
Use Ghee:
- High-Smoke-Point Cooking: Fry, saute, or roast with ghee, making use of its property at a high smoke point.
- Traditional Ayurvedic Usage: Add one teaspoon of ghee to hot infusion drinks, such as herbal teas, for greater digestive health.
- Flavour Enhancement: Drizzle ghee over steamed vegetables, or blend it into grains, for a nice nutty flavour and enhanced nutrient-rich food.
Amount of Olive Oil Intake:
- Salad Dressings: Apply raw extra virgin olive oil in salad dressings, sauces, or drizzles to achieve maximum antioxidant effect from it.
- Low-Heat Cooking: Sauté vegetables lightly in olive oil without exposing them to high heat; this helps their nutritional quality remain unaltered
- Daily Intake: Have one tablespoon of olive oil per day so that your diet promotes heart health.
Alternatives to Ghee and Olive Oil
- Coconut Oil: Coconut oil contains a high amount of medium chain triglycerides, or MCTs, for energy and cognitive wellness. These also do very well at high-heat cooking.
- Avocado Oil: Avocado oil contains monounsaturated fats that make it perfect for high-heat cooking and raw use since it has a very high smoke point.
- Flaxseed Oil: This one is full of omega-3 fatty acids, perfect to be mixed in salads or juices as the smoke point is very low.
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