The Rise of Ghee in Indian Kitchens

India’s gone back to its roots, cooking, frying, and drizzling ghee just like in 1999. Ghee is a great choice for cooking because it contains healthy fat. It has also been known to be safe for people with lactose intolerance, but here’s the deal: just because ghee is good doesn’t mean more is better.

Ghee is packed with fat-soluble vitamins A, D, E, and K, which do wonders for your immune system and bones.

When you use ghee in moderation, it can actually be really good for your heart since it’s rich in medium-chain fatty acids, or MCFAs. These help boost your “good” cholesterol (HDL) and keep the “bad” kind (LDL) in check.

On top of that, ghee holds up well at high temperatures without breaking down.

Dr Karthigai Selvi, Head of Clinical Nutrition at Gleneagles BGS Hospital, says, “People are rediscovering ancestral diets and realising that not all fats are bad.” Pure ghee also has a high smoke point, making it perfect for Indian cooking.

It is even okay for most people who are lactose intolerant.

India's per capita ghee consumption increased from 2.7 kg in 2014 to over 3.2 kg in 2023, and experts think it’ll hit 4 kg per person by 2034. The ghee market itself is already worth over ₹3.2 lakh crore, and is still growing.

It’s partly nostalgia, health awareness. People are moving from refined oils and going back to what feels familiar. But, as Dr Selvi emphasises that it doesn't mean we eat endless spoonfuls of it.

Nutritionists suggest that one should consume only 1–2 teaspoons, which is about 5–10 ml of ghee a day. That’s it. The ICMR even says saturated fats like ghee shouldn’t make up more than 10% of your daily calories. What is really important here is moderation.

As Dr Selvi puts it, “Use ghee mindfully — drizzle, don’t pour.” Maybe mix it up with olive oil or sesame oil for that healthy balance your heart will thank you for.

Those who has high cholesterol, fatty liver, or weight issues shouldn't go overboard. A half-teaspoon a day might be enough. When choosing a ghee brand, make sure to go for the pure ones, not the ones with additives.