Lactose Intolerance and Ghee

By | February 28, 2016

I remember the days when I use to assist my mum to make ghee from butter. Little did I know that it is lactose free and a better option than vegetable oil.ghee, lactose free, health benefits

What is Ghee?

Ghee is a class of clarified butter that originated in ancient India and is commonly used in South Asian cuisines, traditional medicine, and religious rituals.

How is Ghee lactose free?

Ghee is generally made from butter obtained from cow’s milk. Butter contains little amount of lactose to begin with and only lactose intolerant individuals that are highly sensitive to dairy are intolerant to butter. During the process of making ghee, the milk solids are removed when the butter is clarified. There might be small amounts of lactose (about 0.05%) in the ghee, but will unlikely have an effect on you if you are lactose intolerant.

Great Health Benefits of Ghee:

  • Low In calories:

One teaspoon of ghee contains approximately 112 calories. So be sure to use ghee in moderation as it is least likely to make you fat and a great alternative for those trying to lose weight.

  • Promotes Flexibility:

If you are into yoga or gymnastics, then ghee is for you. Ghee helps lubricate connective tissues and promotes flexibility.

  • High in Vitamins

Ghee is high in vitamins A, D, E and K. These vitamins promote healthy bones, improve the health of the brain by improving the memory and a great boost for the immune system.

  •  Improves Digestion

Ghee has the ability to convert fiber into butyric acid which is beneficial for the intestines. It also alleviates peptic ulcers and colitis and is a good way to increase your appetite.

  • Low in Cholesterol

Scientific studies have shown that ghee reduces cholesterol in the serum and intestine by triggering an increases secretion on biliary lipids.

  • Long-shelf life

Ghee does not expire and has a shelf life up to 100 years. It also does not have to be kept in the refrigerator. I suggest it should be kept at room temperature.

Why is Ghee better than Vegetable Oil?

Ghee contains saturate fat, whilst vegetable oil contains unsaturated fat. In science, unsaturated fats are unstable when exposed to high temperature during cooking and frying. Ghee which has a higher smoke or cooking point, unlike vegetable oil. Vegetable has a low smoke point (means it burns very easily) and breaks into free radicals. These free radicals are exposed to humans it poses a threat to our respiratory system. Additionally, vegetable oil is highly refined. It goes through many processes that uses chemicals before it is put on the shelf for consumption.

Why do many people think Ghee is unhealthy?

Many people have the misconception that ghee is very unhealthy because they do not know much about it. Ghee should be consumed in moderation and limited to two teaspoons a day. Like avocado and nuts, if one over consumes ghee it becomes unhealthy. Over consumption of saturated fats can increase your cholesterol blood level causing further heart problems.

Who should not consume Ghee?

Ghee does have a number of great health benefits, but certain individuals should not consume ghee:

  • Patients with heart disease
  • Patients with high blood cholesterol
  • Diabetic patients
  • Obese individuals should reduce their ghee intake or avoid ghee totally

How to make your own Ghee

Author: Kristin Marr


  • Pastured unsalted butter
  • Saucepan
  • Cheesecloth
  • Glass storage jar


Watch the following short video to learn how easy it is to make ghee:

Can I buy Ghee online?

Ghee can be bought on by clicking here.

ghee is lactose free, ghee is healthy

Ghee seems to be a great alternative for lactose intolerant individuals with many great benefits. Even though there are many great benefits, patients with heart problems, diabetic patients and obese individuals should be very cautious before consuming ghee.

Please share your thoughts about Ghee in the comment section below.

27 thoughts on “Lactose Intolerance and Ghee

  1. Constantin Sap

    Hello, I find your article very interesting. Never heard of Ghee before but it seems like a real deal. I don’t have lactose intolerance but I was looking online for a friend of mine and I stumbled upon your article. It really seems like a wonder product and I will surely consume it even though I don’t have health problems but I am sure it is also used to prevent certain health problems.
    Good job and keep up the good work! I will surely come back on your website for more!


    1. admin

      Ghee is alternative to vegetable oil for cooking and frying for hundreds of years in the Indian world. Now it has become readily available globally. Food taste great when using ghee, I personally cook with it now and again.

  2. Maggie

    This article has been extremely informative! I am in the health industry and I actually did not know that ghee was lactose free! Also your in depth description of why ghee is better to cook with compared to vegetable oil is very nice to read about because most people don’t know that free radicals can arise from cooking with vegetable oils on high temperatures.

    Can’t wait to read more of your articles!


    1. Uwais Post author

      Yes, it is important to explain the harms of cooking with vegetable oil in comparison to ghee.

  3. Nichole

    Vegetable oil does not have lactose in it either? I’ve been lactose intolerant and have had no problem consuming vegetable oil. Ghee is not something that I have ever heard of. It certainly has many benefits of other oils offer. Glad to have learned of a new cooking ingredient.

    1. Uwais Post author

      Yes vegetable oil does not have lactose, the amazing part about ghee is that it comes from a lactose source but due to the process of making ghee – a lactose intolerant person can consume it hassle free. Am glad you learnt something new today.

  4. Alison

    Hem, what an interested article I stumbled upon! I have never heard of this oil substitute, I always just use Apple Sauce. Thank you for clearly educating me on what exactly this is and how it can help. I am going to have to try this one day.

    1. Uwais Post author


      You should give ghee a try, it makes food taste great and believe me you will not regret it.

  5. Lara

    Interesting, I didn’t know about the high smoke point – would you say it can tolerate as much heat as coconut oil can?

  6. Elliedan

    Hey there Uwais, This is new knowledge to me. I have never heard about this. Everytime I visit the internet there is always something new to learn. I guess optimum health can be reached afterall.

  7. Shaz

    Wow. I never realized the benefits of ghee over oil till now. You missed one point though – it is tasty! I think that matters more than anything else, right?

    I will share this article with my wife – we are always looking for healthier ways to eat especially for my son so this will be very handy. Thanks Uwais!

    1. Uwais Post author

      Yes it really tasty. Especially when coming from an Indian background we use ghee on an everyday basis. Knowing that it is healthy when consumed in moderation.

  8. Marc Parsons

    Hey Uwais

    Though I am not lactose intolerant, Ghee definitely does look like a much healthier option to normal butter.

    How does the flavor compare and will I be adding extra salt to my meals when cooking with it?

    Oh, and thanks for the Ghee recipe! Looking forward to trying it out!


    Marc Parsons

  9. The Simple Retiree

    Thanks for including a video. This is definitely a way healthier alternative than butter or oil. Coconut oil comes close too. Fantastic post, I will definitely try and make my own. Thanks for this.

  10. Jan

    Ghee is great to use in cooking. It provides great flavor to dishes and in baking. There are some downsides for those who need to be watching their weight or have other heart-related diseases. The overall benefit exists and would be a good choice for most people.
    I had forgotten about the low lactose that is found in ghee. This makes it a good choice for many.
    Thank you for the information.

    1. Uwais Post author

      Hi Jan, Ghee is amazing for cooking. It should be consumed in moderation due to the health reasons, otherwise it provides a better alternative to butter and vegetable oil.

  11. Lindsay

    Hi great post. Really good information here. I have tried Ghee before and I really liked it you can buy it at our local grocery stores here. I didn’t know that it was so easy to make, might be something worth trying, I also didn’t know that is doesn’t expire. I am always on the look out for healthier choices. Right now I am limiting my fat intake do you know how much fat Ghee has compared to other oils or butter? Thanks again for the info I will definitely be checking back.

    1. Uwais Post author

      Hi generally ghee has a lower fat content than vegetable oils. Ghee is a good start when looking to substitute butter and vegetable oil when cooking. Remember to consume ghee in moderation.

  12. Andrea

    Wow , Ghee look really like something yummy and nutritional.

    I will look forward to buy it , you’ve made a great review and inspired me to try it out,

    thanks , ady

    1. Uwais Post author

      Hi Andrea

      Am glad you were inspired by this post. Let me know what you think about cooking with ghee.

  13. Nicole

    Nice post. I’ve never had ghee before but I’m always looking for new foods to try and use in a healthy diet. I’m not completely lactose intolerant, but I find that eating dairy food can cause some GI problems. A couple questions for you though, how do you use ghee? Do you use it as a substitute for butter? It seems to me like it is quite a bit higher in calories than butter, so what makes this a better option?

    1. Uwais Post author

      Hi, ghee is used in cooking in place of vegetable oil or butter. it has few more calories than butter, but it is lactose free. It contains all the benefits mentioned above,

  14. Emma

    I wonder is ghee is okay for people with ibs? I’m trying to find lots of healthy foods that won’t upset my stomach. I’d love to try making this sometime! and it’s an appetite increase r! I haven’t had a healthy appetite for under two years now! I should try it and see if it helps me 🙂

    1. Uwais Post author

      With regards to IBS it hard to tell if its okay for you, because different foods react differently to different people with IBS. Hope it can help improve your appetite.

  15. Hari

    This is a very informative post. Like you, I too used to watch my mom making ghee from butter and I liked the smell when she used to heat up the butter. Thanks for sharing this 🙂


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