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Written by Navneet Kaur, M.Sc. Nutrition & Dietetics
Diet
Rich in CLA, butyric acid, and fat-soluble vitamins, this is great for digestion and cognitive health too.
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It is delicious in flavour, but loaded with saturated fat and cholesterol, this also depends on the type and quantity of butter you use.
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It is high in MUFAs and antioxidants, best used raw or in low-heat cooking like salads or for sautéing.
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This is the temperature at which fats start to give visible smoke and tend to lose their actual structure, breaking down into compounds that might be harmful to health.
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-Ghee has a smoke point of about 250°C. -Butter has a lower smoke point 150°C. -Olive oil (extra virgin) has a smoke point of 160°C. -Ghee wins for high-heat Indian food cooking.
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Olive oil is best for heart health, while ghee is neutral, on the other hand butter can raise LDL (bad cholesterol) if overused.
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As all are types of fats, they are calorie-dense, portion control matters more than which fat you choose.
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Ghee enhances desi flavours, olive oil blends in continental cuisine, while butter feels more indulgent.
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So, which one to choose? Ghee for traditional Indian cooking, olive oil for salads and dressings. Butter for occasional use. Use the right fat for the right dish. Mix it up for nutrition and taste.
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