Ghee is a fat that is made from clarified butter. Due to its high smoking point, rich nutty flavour, and health benefits, it has gained quite a lot of popularity. Ghee will not break down at high heat, whether added to coffee or deep-fried food. It is good for heart health, immunity, metabolism, and joints.
Ghee is considered dairy since it is made from butter and churned using milk. However, ghee is made by heating the butter at a high temperature and removing oil and milk solids. Some people, even with dairy allergies, may be able to digest ghee and gain good health from its benefits. However, caution is recommended if you have a severe dairy allergy.
Considering the massive benefits of ghee, it is worth exploring its dairy-free and safe use. We’ll discuss ghee and dairy content to see how it works for those with dairy sensitivities or trying to give up dairy for health reasons.
What is Ghee?
As mentioned, ghee is a clarified butter traditionally used in South Asian cooking and Ayurvedic medicine. It is made by melting regular butter and separating the liquid fats from the milk solids, which are then removed. This process gives ghee a higher smoke point and a nuttier flavour than regular butter.
So, is ghee considered dairy? Ghee is made using dairy products and butter, so people with dairy intolerance may be confused about its consumption.
Does Ghee Contain Dairy?
When heated at high temperatures, butter releases all the water and milk solids deposited at the bottom. After the ghee is made, the solids remain at the bottom and are sieved to get a clear yellowish liquid. This reduces the lactose and galactose content of ghee. Only trace amounts of lactose and casein are present in the ghee in the forms of proteins and milk sugar.
The 99.3% of milk fat present in butter is clarified into ghee. So, we can say very little lactose content, which most people are allergic to, is present in ghee. Sometimes, lactose-intolerant people may consume ghee without allergic reactions or stomach issues.
How is Ghee Prepared?
Ghee is made by heating the butter until the milk solids with lactose separate from the fats and caramelise, infusing a nutty aroma. The process involves the following steps:
- Melt unsalted butter in a heavy-bottomed pot over low heat.
- As the butter heats up, it will separate into three layers — foam on top, clarified butter in the middle, and milk solids at the bottom.
- Remove the excess foam with a spoon as it forms.
- Continue simmering the butter until the milk solids turn light golden brown (about 25–30 minutes).
- Remove from heat, let cool slightly, and strain through cheesecloth to remove any remaining milk solids.
- Pour into an airtight steel container-wellness-blog and let cool completely — it will become opaque and light yellow.
- Store the ghee at room temperature for up to 3 months or refrigerate for up to a year.
The milk solids that are strained out may be used to make sweets or added to dishes for extra richness and colour.
Is Ghee Safe for Dairy Allergy?
While ghee is often touted as a dairy-free alternative, this isn't entirely accurate. Ghee is a clarified butter product, and butter itself is derived from milk, which contains lactose. The clarification process, however, removes most of the lactose and casein.
This process significantly reduces lactose content, but trace amounts might still be present in ghee due to incomplete removal of milk solids. The remaining lactose and casein are minimal — much lower than in butter or milk — making ghee generally well-tolerated by individuals with mild lactose intolerance. However, people with severe intolerance should proceed cautiously.
Important Considerations
- Individual Tolerance: Lactose and casein intolerance varies. Some can tolerate small amounts, while others may react even to trace levels.
- Ghee Quality: Traditional methods may leave slightly higher lactose levels compared to commercially clarified versions.
Is Ghee Better for Digestion?
Ghee is believed to offer digestion benefits according to Ayurvedic practices and modern science.
Ayurvedic Perspective
Ayurveda emphasises ghee’s positive effects on gastrointestinal health. It is said to improve digestion, enhance intestinal wall integrity, and support the immune system in the gut. Camel ghee, for example, is known for its digestive benefits.
Butyric Acid Benefits
Ghee is rich in butyric acid — a short-chain fatty acid that promotes the growth of good gut bacteria, aids digestion, and reduces bloating and flatulence. It also stimulates digestive enzyme secretion, helping the body break down and absorb nutrients efficiently.
Wrapping Up
There, you have all the details on whether ghee contains dairy. Consider introducing Sacred Staples Ghee to your food in small amounts to see how your health responds. Gradually increase the amount when cooking or drizzling it over dishes.
Remember, ghee is still fat and should be consumed in moderation to avoid health issues. You may use up to 2–3 teaspoons of ghee daily for its rich taste and nutritional benefits.
FAQs
Can I eat ghee on a paleo diet?
Yes, ghee is considered an excellent fat source for a paleo diet. It is often preferred over butter in paleo recipes due to its high fat content and lack of milk solids.
Is there lactose in ghee?
Ghee contains very minimal amounts of lactose, making it suitable for most lactose-intolerant individuals. However, it may not be entirely lactose-free for those with extreme intolerance.
How to choose the right ghee for lactose intolerance?
Look for ghee brands that specifically mention being lactose-free or suitable for lactose intolerance. These are usually processed more carefully to ensure the removal of lactose and casein.
