Butter vs. Ghee - which do you use???

The differences between butter & ghee

As with all dairy products, not all dairy is created equal.

Ghee, or clarified butter, is made by heating butter and removing the milk solids from the fat. For this reason, ghee is free of the milk sugar lactose and the immunogenic milk protein casein.

Butter, on the other hand, contains small amounts of each. For this reason, individuals with dairy sensitivities may not tolerate butter well.

Ghee was originally created to prevent butter from spoiling and is a staple in Ayurvedic medicine, which dates back thousands of years. Ayurveda believes that ghee strengthens digestion and aids in absorption of fat soluble vitamins A, D, E, & K.

Grass-fed ghee is also full of omega-3 fats and contains higher levels of conjugated linoleic acid (CLA) and is superior to that of its conventional, grain-fed counterpart.

Like ghee, grass-fed butter contains omega-3 fats, CLA, and immune-supportive + gut-boosting fat-soluble vitamins.

Ghee contains a higher concentration of fat compared to butter. Gram for gram, it provides slightly more short chain fatty acids such as butyrate, which play an important role in maintaining gut integrity & human health.

When it comes to choosing a fat to cook with, opt for a higher smoke point. In general, saturated fats are more thermally stable which is why ghee is one of my preferred fats to cook with. Compared to butter, ghee has a much higher smoke point.

"Fourth and Heart" brand grass-fed ghee is a staple in my kitchen. Made from New Zealand dairy cows grazing pasture and foraging various grasses in the field, it has a richer taste and deeper yellow color compared to grain-fed dairy products.

Use ghee to grease cast iron skillets, sauté vegetables, and cook eggs. Not only is ghee delicious, but it is also versatile! "Fourth and Heart" has a variety of flavors to fuel your happy life, including garlic, vanilla bean, and even chocolate.

*NOTE: I am all about “anti-diet” and moderation vs. deprivation approach to health and nutrition. No food is “good” or “bad”, “healthy” or “unhealthy”, per se. As with anything in life, nutrition is not black and white. That being said, focus on the quality of the ingredients you are putting into your body. Your OWN body. Each of us is unique and what works for one may not work for another. So yes, I would minimize the consumption of the oils I mentioned above to limit (due to scientifically proven reasons I know as a professional), when possible. But do not “punish” yourself if you have it once in a while (sparingly). Just do not make them your consistent, go-to oils. Balance is key.