Is Ghee Good for PCOS? Let’s get Clear About Clarified Butter!

Nutritional Value of Ghee

Ghee is prepared by heating butter to separate liquid and milk solids from fat. The milk solids turn yellowish or brown in colour and settle at the bottom, where the liquid ghee is then separated from. Ghee prepared from cow milk is considered healthier when compared to ghee made from buffalo milk or other sources.

The nutritional value of 100g of ghee from any dairy source according to the United States Department of Agriculture (USDA) is as follows:

What is PCOS?

Polycystic ovary syndrome (PCOS) is a hormonal disorder common among women of reproductive age. In women with PCOS, the ovaries produce an excess amount of male hormones called androgens, which are usually present in a smaller amount in women. 

Due to this hormonal imbalance, the ovaries are unable to release eggs (ovulation), which causes irregular menstrual cycles. Irregular ovulation can also cause numerous small, fluid-filled sacs to develop on the ovaries. Excess androgens can cause unwanted facial hair, acne, weight gain, hair loss, and other complications such as Type 2 Diabetes, heart disease etc.

Amazing Benefits of Ghee for PCOS

Ghee may help you manage PCOS in the following ways:

Supports Weight Loss

Ghee is a good source of DHA (Docosahexaenoic acid), a type of omega 3 fatty acid, and CLA (conjugated linoleic acid). Studies suggest that the DHA and CLA present in ghee improve metabolism, which means the way the body changes food and drinks into energy, and help reduce excessive weight gain and promote the burning of excess calories in your body.

Lowers Blood Sugar Levels 

Most women with PCOS often experience insulin resistance, which means the cells in their body lose the ability to take up glucose from the bloodstream. This results in excess glucose in the blood resulting in increased production of insulin to stabilise blood sugar levels. The increase in insulin stimulates the production of excess androgen in your body, which may worsen the symptoms of PCOS.

Studies suggest that butyric acid in ghee improves insulin resistance and helps stabilise blood glucose levels. This can help prevent the production of excess androgen and manage the symptoms of PCOS.

Reduces Inflammation

Individuals with PCOS may be more prone to developing low-grade systemic inflammation. This may be due to insulin resistance that causes excess glucose to build up in the bloodstream for a long time, which can lead to chronic inflammation.

Ghee is anti-inflammatory in nature, thanks to the presence of omega-3 fatty acids and butyric acid. Studies suggest that butyric acid has potent anti-inflammatory effects which can counteract systemic inflammation and lower your risk for obesity, Type 2 Diabetes, heart disease, etc.

Ways to Consume Ghee for PCOS

Ghee is versatile and can be consumed in different forms. Adding ghee to any dish enhances its flavour and aroma.

• You can add a spoonful of ghee to rice, chapati, roti, and dosa. It enhances the flavour and nutritional value of the dish.
• You can replace the oil used for cooking with a small amount of ghee. It is important to limit your consumption to 10 to 15 ml of ghee per day.
• You can consume a spoon of ghee on an empty stomach, as it is thought to improve gut health and digestion.
• You can consume a spoonful of ajwain or carom seeds, roasted in a spoonful of ghee before a major meal to ease digestion.

How Much Ghee per day in PCOS is Acceptable?

You can add 1 teaspoon (5 ml) of ghee each to your breakfast, lunch or dinner. Limit your consumption to 10 to 15 ml per day.

Is Taking Ghee on an Empty Stomach for PCOS Effective?

Taking ghee on an empty stomach can boost your metabolism and aid in weight loss. Thus, it may indirectly help in PCOS management by helping you control your weight.

What are the Risks of Overconsumption of Ghee?

• Ghee is dense in calories, and though it can help reduce weight, overconsumption may lead to weight gain.
• Ghee is high in saturated fats, which can increase your low-density lipoprotein (LDL or bad) cholesterol levels that may increase your risk of heart disease.
• During the process of making ghee, it is subjected to high heat, which oxidises the cholesterol present in it. Oxidised cholesterol, when deposited on the walls of your arteries, can pose a serious threat to your heart health.

What are the Other Health Benefits of Ghee?

• Ghee is an excellent source of Vitamin A. It is an antioxidant that protects your cells against free radical damage that can cause cancer and heart disease.
• Ghee helps your body absorb fat-soluble minerals and vitamins from your food.
• The omega-3 fatty acids present in ghee may help reduce inflammation and help prevent heart disease.
• Ghee contains very low levels of lactose and casein (milk proteins). It can be a healthy substitute for butter and other dairy products for those who are intolerant to lactose and casein. 
• Ghee contains butyrate, which is generally produced by gut-friendly bacteria in your colon. It is important for preserving your colon health, as butyrate has anti-cancer properties.