Ghee is a type of clarified butter that has been used in Ayurvedic medicine for thousands of years. Made by boiling butter and separating the solids from the liquids, ghee is a rich source of healthy fats and has numerous health benefits.

In recent years, it has become increasingly popular in Western cuisine, thanks to its unique nutty and buttery flavor.

What is GI?

GI, or glycemic index, is a measure of how different foods impact your blood sugar levels. When you eat carbohydrates, your body breaks them down into glucose, a form of sugar that is used for energy.

Insulin, a hormone produced by your pancreas, helps regulate your blood sugar levels by moving glucose into your cells. However, if your blood sugar levels get too high or too low, it can cause a range of health issues, including diabetes, heart disease, and weight gain.

Each type of carbohydrate has a different impact on your blood sugar levels, depending on its chemical structure. Some carbohydrates, like sugar, are quickly digested and absorbed into your bloodstream, causing a rapid spike in blood sugar levels.

Other carbohydrates, like fiber, are digested more slowly, leading to a slower and steadier rise in blood sugar levels.

The glycemic index is a scale from 0 to 100 that ranks foods based on how quickly they raise your blood sugar levels.

Foods with a high GI score (above 70) are considered to be high glycemic, meaning they cause a rapid and significant increase in blood sugar levels. Examples of high GI foods include white bread, sugar-sweetened beverages, and processed snacks. Foods with a low GI score (below 55) are considered to be low glycemic, meaning they cause a slower and more sustained increase in blood sugar levels.

Examples of low GI foods include whole grains, fruits, and vegetables.

The GI of Ghee

While ghee is a type of fat and does not contain carbohydrates, it still has an impact on your blood sugar levels. This is because ghee is often used in cooking and can affect the GI of the foods it is combined with.

Studies have shown that adding ghee to high GI foods can lower their GI score. For example, a study published in the International Journal of Food Sciences and Nutrition found that adding ghee to white rice reduced its GI score by 23%.

Similarly, adding ghee to white bread reduced its GI score by 13%. This may be because the fat in ghee slows down the digestion and absorption of carbohydrates, resulting in a slower rise in blood sugar levels.

Additionally, ghee itself has a very low GI score. According to the American Diabetes Association, pure butter has a GI score of 0, and ghee is essentially a concentrated form of butter.

This means that ghee is a good option for people looking to manage their blood sugar levels or follow a low GI diet.

The Health Benefits of Ghee

In addition to its impact on blood sugar levels, ghee has numerous health benefits. Here are some of the top benefits of incorporating ghee into your diet:.

Healthy Fat Source

Ghee is a rich source of healthy fats, including conjugated linoleic acid (CLA) and butyric acid. CLA has been shown to help reduce inflammation, improve insulin sensitivity, and promote weight loss.

Butyric acid, which is produced by gut bacteria when we digest fiber, is essential for gut health and may have anti-inflammatory properties.

High Smoke Point

Ghee has a higher smoke point than many other types of oils and fats, meaning it can be heated to higher temperatures without breaking down and producing harmful compounds.

This makes it a good option for cooking at high temperatures, such as grilling or stir-frying.

Rich in Vitamins and Minerals

Ghee is a good source of fat-soluble vitamins, including vitamin A, D, E, and K. These vitamins are essential for a range of bodily functions, including immune system function, bone health, and vision.

Ghee also contains trace amounts of minerals such as calcium, phosphorus, and potassium.

Promotes Digestive Health

Ghee may help promote digestive health by improving the function of the intestinal lining and reducing inflammation in the gut.

Some studies have also suggested that ghee may be beneficial for people with ulcerative colitis, a type of inflammatory bowel disease.

How to Use Ghee

Ghee can be used in a variety of dishes, from savory to sweet. Here are some ideas for incorporating ghee into your cooking:.

Sauté vegetables in ghee for added richness and flavor.
Use ghee instead of butter or oil when baking for a nutty and buttery flavor.
Drizzle melted ghee over popcorn for a delicious and healthy snack.
Use ghee to make traditional Indian dishes like dal and curry.
Add ghee to coffee or tea for a creamy and frothy beverage.

Conclusion

Overall, ghee is a delicious and nutritious fat that offers numerous health benefits. Its low GI score makes it a good option for people looking to manage their blood sugar levels or follow a low GI diet.

Incorporating ghee into your cooking is a simple and tasty way to add healthy fats and flavor to your meals.