When it comes to cooking oils, two of the most debated choices are Desi Ghee vs Olive Oil. Both are packed with extreme nutrient content, and carry a unique benefits and drawbacks from each other. We will discuss in detailed comparison on the basis of science their nutritional value, health benefits, and best usage in cooking to help you make an informed decision.
Desi Ghee VS Olive Oil : Health Benefits
Desi Ghee Benefits:
1. Boosts Digestion
Contains butyric acid, which aids gut health and Helps relieve constipation
2.Supports Brain and Heart Health
Rich in omega-3 fatty acids that improve cognitive function and brain focus too. It Contains conjugated linoleic acid (CLA), which may help reduce bad cholesterol and keep heart health good.
3. Enhances Immunity
Has anti-inflammatory properties and Strengthens the body’s natural defense system
4. Good for Skin & Hair
Consuming Desi Ghee will hydrate your skin and hair , it will nourish it and help in prevent dry, flaky scalp.
5. Strengthens Bones & Joints
Contains Vitamin K2, which helps in calcium absorption for stronger bones
Things to Keep Note:
Choose pure, homemade, or A2 cow ghee for maximum benefits
Consume in moderation (1-2 teaspoons per day is ideal)
Olive Oil Benefits:
1. Heart-Healthy
Reduces bad cholesterol (LDL) and boosts good cholesterol (HDL) which can help reduce the risk of heart disease.
2. Rich in Antioxidants
Helps fight inflammation and oxidative stress.By reducing inflammation, olive oil may help lower the risk of these diseases.
3. Supports Weight Management
Contains healthy fats that keep you full longer , it helps in weight loss too.
4. Promotes Skin Health
Contains vitamin E, which nourishes the skin.Vitamin E helps protect the skin from damage caused by UV rays and other environmental factors.
Desi Ghee VS Olive Oil : Nutritional Value
Desi Ghee
- High in saturated fats (about 62% of total fat content)
- Contains butyric acid, which supports gut health also.
- Rich in fat-soluble vitamins (A, D, E, and K)
- Free from lactose and casein, making it suitable for lactose-intolerant individuals
Olive Oil
- High in monounsaturated fats.
- Contains powerful antioxidants and polyphenols
- Rich in Vitamin E and K
- Low in saturated fat, making it ideal for heart health
Best Usage in Cooking
In Desi Ghee Vs Olive oil , Ghee (250°C) as high smoke point which is good for frying and olive oil ( 190°C )as low smoke point , so ideadly used in salads and dressing only.
Which One Should You Choose?
- If you prioritize heart health and a Mediterranean diet, go for olive oil.
- If you need a high-heat cooking oil that supports gut and brain health, opt for desi ghee.
- Balanced Approach: Using both in moderation can provide a mix of health benefits.
Why ghee is preferred over oil?
Ghee is preferred oil because from ancient times it used with food for taste and also rich in vitamins A, D, E, and K, and contains healthy fats which is good for your immune system, bone health, skin and hair.
Can we mix olive oil and desi ghee together?
As per Health Expert , It's not recommended to mix both this as both of the contain different smoke point which might affect health or also taste might be change due to this.
Final Science Verdict
Both Desi Ghee and Olive Oil have their own advantages. The key lies in moderation and purpose of use. Choose Desi Ghee for its digestion and immunity benefits, and Olive Oil for its heart and skin benefits.Desi ghee (clarified butter) has been a staple in Indian diets for centuries and offers several health benefits when consumed in moderation. Here’s why desi ghee can be good for you
According to Science for a balanced and healthy lifestyle, incorporating both oils wisely into your diet can be the best approach!
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