Ghee vs Oil: What Should You Really Be Cooking With?

The ghee vs oil debate is practically a kitchen war. One side swears by the golden goodness of ghee – with its rich flavour and ancient Ayurvedic legacy. The other points to the versatility and variety of oils, especially when it comes to heart health and modern cooking trends. So, what should you really be cooking with?

Let’s break it down – science, tradition, taste, and all.

🧈 The Case for Ghee: A Spoonful of Tradition

Ghee, or clarified butter, has been a staple in Indian kitchens for centuries. It’s made by simmering butter to remove water content and milk solids, leaving behind a pure fat that’s rich, nutty, and aromatic.

But ghee isn’t just about taste – it has surprising health benefits too.

✔️ High Smoke Point
Ghee has a smoke point of around 250°C (482°F) – higher than most vegetable oils. That means it doesn’t break down into harmful free radicals when used for sautéing, frying, or tempering.

✔️ Good Fats for Energy
Ghee contains saturated fats, yes – but they’re short-chain fatty acids like butyrate, which the body uses quickly for energy. According to a study published in the European Journal of Clinical Nutrition, butyrate may help reduce gut inflammation and support digestion.

✔️ Vitamins & Nutrients
Ghee is packed with fat-soluble vitamins – A, D, E, and K – especially when made from grass-fed butter. These vitamins are essential for maintaining a healthy immune system, supporting visual health, and promoting bone health.

✔️ Ayurvedic Benefits
Ayurveda considers ghee as “ojas-building” – meaning it nourishes the body, improves mental clarity, and enhances vitality. It’s also used in medicinal formulations and detox therapies.

🛢️ The Case for Cooking Oils: Variety, Lightness & Heart Health

Vegetable oils have flooded the modern market, from olive and mustard to sunflower, groundnut, and rice bran oil. Each has its own health profile – and the right one can definitely be a heart-smart choice.

✔️ Unsaturated Fats FTW
Unlike ghee, most oils are rich in unsaturated fats, which help lower bad cholesterol (LDL) and increase good cholesterol (HDL). According to the American Heart Association, replacing saturated fats with unsaturated ones can reduce the risk of heart disease.

For example:

• Mustard oil: High in monounsaturated fats and omega-3s
• Olive oil: Packed with antioxidants and heart-healthy polyphenols
• Sunflower oil: Light flavour, high in vitamin E
• Rice bran oil: Contains oryzanol, known to lower cholesterol

✔️ Versatile & Neutral
Oils are often more neutral in flavour and suit a variety of cuisines. You don’t always want the richness of ghee in, say, stir-fried noodles or a light salad.

✔️ Lighter on the Stomach
Some people find ghee too rich or heavy – particularly those with gallbladder issues or sluggish digestion. In such cases, cold-pressed or filtered oils can be easier to digest.

🔍 Let’s Talk Numbers: What the Research Says

A major meta-analysis published in the British Medical Journal (2020) involving over 1 million participants found that diets high in unsaturated fats (such as those found in oils) were associated with a 20-25% lower risk of cardiovascular disease compared to diets high in saturated fats.

However, another study published in the Indian Journal of Medical Research found that moderate ghee consumption (5–10g/day) did not raise cholesterol levels in healthy individuals – especially when combined with a balanced diet and active lifestyle.

So, it’s not always a case of one is good, the other is bad – it’s about quantity, context, and overall diet.

🥄 So… Which Should You Choose?

Here’s a simplified guide:

💡 Balanced Advice from Nutritionists

Nutritionists often recommend rotating oils rather than sticking to just one. Why? Because each fat offers different fatty acids and benefits.
And when it comes to ghee – moderation is key. One teaspoon a day, especially if homemade or sourced from grass-fed cows, can actually support health, not sabotage it.

🧘‍♀️ The Bigger Picture: Your Lifestyle Matters More

Whether you use ghee or oil, the bigger problem is often not the ingredient – it’s the portion. Cooking with too much of either, or using the same reheated oil repeatedly, is what truly harms your health.
Also, combining healthy fats with junk food (such as using ghee to deep-fry samosas every evening) negates the benefits entirely.

✅ Final Verdict

Use ghee when you want flavour, nourishment, and a high smoke point. Use oils when you want variety, lightness, and heart-healthy fats. Use both – but mindfully, sparingly, and purposefully.

Remember: It’s not about “either-or”; it’s about “how much and how often.” Your best bet? Cook consciously, rotate fats, and keep it homemade as much as possible.