The concept of the Paleolithic Diet (typically called “Paleo”) started around 1970. Its popularity increased around 2002 after the book “The Paleo Diet: Lose Weight and Get Healthy by Eating the Foods You Were Designed to Eat” by Loren Cordain was released in 2002. In 2013, the term “paleo” was the most Googled term with millions of people adopting this style of eating. Knowing which foods are Paleo-friendly or not isn’t always straightforward, though.
Ghee is Paleo-friendly. Though it is made from cow’s milk, milk solids such as lactose, casein, and whey are removed. The remaining liquid is high in fat and is solid at room temperature, similar to butter. Other Paleo-friendly fats to consider are Thrive Market Organic Virgin Coconut Oil, Primal Kitchen Avocado Oil, and Barlean’s Flax Oil.
To learn more about ghee and whether or not it fits into a Paleo diet – along with other Paleo-friendly fat options – read on!
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Refresher course – what’s a Paleo diet?
The Paleolithic diet is otherwise known as “Paleo” or “the caveman diet. The primary goal of the Paleo diet is to eat foods that our caveman ancestors ate thousands of years ago through hunting and gathering. The Paleo diet includes foods like meat, fish, fruits, vegetables, nuts, and seeds. It avoids foods that became popular once farming began, such as dairy, legumes, grains, and refined sugars.
Potential Benefits of the Paleo Diet
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Low in refined sugars
The Paleo diet is low in refined sugars compared to the typical Western diet. The majority of sugar-sweetened foods are sweetened with refined sugars like cane sugar and corn syrup, which means that your added sugar intake would likely decrease if you adopted a Paleo diet.
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Avoids refined carbohydrates
Many of the grains consumed in a Western diet are refined grains such as white bread, white pasta, and others. Refined grains are lower in fiber and other nutrients. Because the Paleo diet is free of these grains, there is more room for more nutrient-dense foods like sweet potatoes, nuts, seeds, and vegetables.
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Might help symptoms of certain autoimmune disorders
Some people find some relief from symptoms of their autoimmune disorders while following a paleo diet, such as those suffering from Crohn’s disease. The “Autoimmune Protocol”, an extension of the Paleo diet, has been scientifically proven to reduce symptoms in inflammatory bowel diseases like ulcerative colitis and Crohn’s disease.
What is ghee?
Ghee is also called clarified butter. It’s made from regular cow’s milk butter that is treated with low heat until the water evaporates. What’s left behind are milk solids, primarily made of lactose (milk sugar). Those milk solids are then strained from the ghee, leaving behind the clarified liquid called ghee.
There are two main proteins in regular butter – casein and whey. Both of these proteins are removed when making ghee. People who don’t tolerate those proteins, or who have lactose intolerance, might tolerate ghee better than regular butter.
Is ghee dairy-free?
Ghee is not dairy-free since it’s made from cow’s milk. It contains minimal lactose (the natural sugar in milk) which makes it more suitable for people with lactose intolerance than regular butter.
What are the benefits of ghee?
Low in Lactose & Certain Milk Proteins
Lactose, casein, and whey are removed to make ghee. Lactose is the natural sugar in milk, whereas casein and whey are proteins in milk solids. These elements are all removed when making ghee when the milk solids are separated from the liquid fat. Because of this, ghee is a good alternative for people sensitive to lactose, casein, and/or whey.
Butyric Acid
Butyric acid is a short-chain fatty acid found in butter and ghee. Butyric acid is important for gut health. Ghee contains a slightly higher proportion of butyric acid compared to regular butter.
Higher Smoke Point than Butter
Ghee holds up to higher heat cooking better compared to butter. Butter burns more quickly, whereas ghee can be used for sautéing or frying foods.
Suitable for a Low FODMAP Diet
Lactose is one of the FODMAPs, which are types of carbohydrates that aren’t digested well by some people. Ghee is a good option for people avoiding certain FODMAPs like lactose.
Longer Shelf Life Compared to Butter
Opened ghee can be stored in a dark place such as a kitchen cabinet for up to six months. If you store ghee in the refrigerator it will last up to a year. Be sure the place you store ghee doesn’t get too hot or humid because that can negatively impact its shelf life.
On the other hand, butter is only good for one to three months in the refrigerator regardless of whether it’s open or not.
What are the downsides of ghee?
High in Saturated Fat
Like butter, ghee primarily consists of saturated fat. Saturated fat can promote plaque buildup in your arteries along with many other genetic and lifestyle factors. Saturated fat intake is linked with increased levels of LDL “bad” cholesterol, one of many risk factors for heart disease. For this reason, unsaturated fats are recommended for heart health over saturated fat.
High in Calories
Ghee is a high-energy food – just one tablespoon provides over 100 calories. Eating large amounts of high-fat foods can thwart weight loss efforts in some people.
Is ghee Paleo?
Ghee is considered Paleo because it lacks milk solids. On the other hand, butter contains milk solids including lactose and cow’s milk proteins whey and casein, so it’s not allowed since dairy is avoided on a Paleo diet.
Which fats aren’t considered Paleo-friendly?
Refined oils and butter aren’t allowed on a Paleo diet. Examples of refined oils include:
- Canola Oil
- Corn Oil
- Peanut Oil
- Vegetable Oil
- Sunflower Oil
- Safflower Oil
- Soybean Oil
- Margarine
Ghee Nutritional Information
Organic Valley Farms Ghee
Ingredients:
- 100% Certified Organic Butter (Milk)
Nutrition facts (per 1 teaspoon):
- Calories: 45
- Total Fat: 5 g
- Saturated Fat: 3 g
- Sodium: 0 mg
- Total Carbohydrate: 0 g
- Protein: 0 g
4th and Heart Grass-Fed Ghee
This ghee is certified Paleo-friendly and is made from milk from grass-fed cows. Grass-fed butter tends to have higher levels of vitamin A compared to cows fed a grain-based diet.
Ingredients:
- Clarified Butter (Milk)
Nutrition facts (per 1 tbsp.):
- Calories: 110
- Total Fat: 12 g
- Saturated Fat: 8 g
- Sodium: 0 mg
- Total Carbohydrate: 0 g
- Protein: 0g
4th and Heart Grass-Fed Himalayan Salted Ghee
This is a good option if you want salted ghee for a bit more flavor.
Ingredients:
- Clarified Butter (Milk)
- Himalayan Pink Salt
Nutrition facts (per 1 tablespoon):
- Calories: 110
- Total Fat: 12 g
- Saturated Fat: 8 g
- Sodium: 70 mg (3% DV)
- Total Carbohydrate: 0 g
- Protein: 0 g
Thrive Market Organic Ghee
This is a good option if you want salted ghee for a bit more flavor.
Ingredients:
- Organic Unsalted Clarified Butter
Nutrition facts (per 1 tablespoon):
- Calories: 120
- Total Fat: 14 g
- Saturated Fat: 10 g
- Sodium: 0 mg
- Total Carbohydrate: 0 g
- Protein: 0 g
- Vitamin A: 15% DV
Paleo-Friendly Ghee Alternatives
So what other fats are Paleo-friendly besides ghee? There are several alternatives to consider:
Thrive Market Organic Virgin Coconut Oil
Coconut oil is Paleo-friendly. It’s high in saturated fat like ghee but is plant-based and rich in medium-chain triglycerides, which might provide some health benefits.
Ingredients:
- Organic, Unrefined, Cold-Pressed Virgin Coconut Oil
Nutrition facts (per 1 tablespoon):
- Calories: 130
- Total Fat: 14 g
- Saturated Fat: 13 g
- Sodium: 0 mg
- Total Carbohydrate: 0 g
- Protein: 0 g
Primal Kitchen Avocado Oil
Avocado oil has a very high smoke point up to 500 degrees Fahrenheit, making it a better choice for high heat cooking than ghee. This particular avocado oil is non-GMO verified, first cold-pressed, and is both certified Paleo and Whole30-approved.
Ingredients:
- Avocado Oil
Nutrition facts (per 1 tablespoon):
- Calories: 120
- Total Fat: 14 g
- Saturated Fat: 2 g
- Polyunsaturated Fat: 2 g
- Monounsaturated Fat: 10 g
- Trans fat: 0 g
- Total Carbohydrate: 0 g
- Protein: 0 g
Barlean’s Flax Oil
Flaxseeds and flax oil are incredibly rich in omega-3 fatty acids. Most diets are unbalanced and high in omega-6 fats with not enough omega-3 fats. Omega-6 fats can be pro-inflammatory, especially when omega-3 fats aren’t also included in the diet.
Flax oil is mild and versatile. This particular flax oil is cold-pressed and unrefined.
Ingredients:
- Organic Flax Oil
Nutrition facts (per 1 tablespoon):
- Calories: 120
- Total Fat: 14 g
- Saturated Fat: 1 g
- Polyunsaturated Fat: 10 g
- Monounsaturated Fat: 2.5 g
- Trans fat: 0 g
- Total Carbohydrate: 0 g
- Protein: 0 g
Related Questions
Is ghee good for health?
Ghee is similar to butter nutrition-wise. It’s better for people with lactose, whey, and/or casein sensitivity. Otherwise, it should be eaten in moderation similar to butter because of its very high saturated fat content.
Is ghee vegan?
Ghee isn’t vegan because it’s made from cow’s milk. Even though it’s low in lactose, it doesn’t mean it’s dairy-free. There are types of vegan ghee made from vegetable oils, but it’s not technically ghee.
Is ghee healthier than butter?
If you’re going to choose between ghee and butter, ghee might be a better choice because it’s slightly higher in butyric acid, a potentially beneficial fatty acid.
Is ghee good for weight loss?
Ghee isn’t necessarily good for weight loss. Ghee is very high in fat and calories. Eating high-fat and high-calorie foods can deter weight loss efforts in some people. Aim to eat high-fat foods in moderation when you’re trying to lose weight.