I've recently started eating a lot of Clarified Butter/Ghee as i tried some that was lurking in my cupboard for over a year and the energy it gave me is the best i've had from any fat, almost instant like coconut oil but it tastes better and it has more nutrients.
Having a look on cronometer it has a great fat profile aswell...
1.1g Polyunsaturated - 0.4g Omega 3 (28%dv) & 0.7g Omega 6 (4%dv)
Trans Fats: 1.2g (some of which must be CLA)
Seems like the Indians were right to value this stuff so highly, in the ancient Ayurvedic health system Ghee is considered the most essential & sacred food, believed to help with many things including the intellect/memory which to me makes sense considering the positive effects of SFCA/MCFA's on brain function. Whenever I cook with it I feel like i'm absorbing more of my food.
Any suggestions on tasty ways of using it, making your own (preferably in a slow cooker), words of warning, are all welcome...
Some studies i came across recently
The effect of ghee (clarified butter) on serum lipid levels and microsomal lipid peroxidation:
High conjugated linoleic acid enriched ghee (clarified butter) increases the antioxidant and antiatherogenic potency in female Wistar rats:
Effects of cow ghee (clarified butter oil) & soybean oil on carcinogen-metabolizing enzymes in rats:
Before the study even came back showing that dairy fats are associated with reduced BMI, I was theorizing on here that short chain fatty acids should behave just like medium chain ones, and boost metabolism.
Ive always loved me a bit of full fat cream, or greek yogurt. Not to go mad on any one fat source, I like to mix it up, some dairy, some coconut, some salmon, some beef, lamb, olive, avocado, nuts....
Although, for the breakdown you mention. I think with any saturated fat, if we can, we should go beyond the macros', and look as much as the limited science has made possible at the individual micro's. Moreso than carbs, or PUFA's, there are different kinds of SFA's, with quite different effects on health and the body.
And I don't know the answer to this question....but what studies have been done (maybe anomal studies), on the individual dairy fats (particularly the short chain)? We know like lauric acid they can up metabolism, lower BMI. But what else do we know about them, and what SFA's are even in dairy (too late and too tired for me to be bothered even googling).
If your going to load a lot on a particular fat source, I think it's a good idea to know more about it, if you can.
I make Ghee about once a week and LOVE LOVE LOVE it
I use a crock pot, it's usually on low for 6-8 hours or high for around 4. Wait 'til the white froth looks to be covering the entire surface and a lot of crackling has ceased before you turn it off. Let cool for about 20 minutes. Scoop off the milk solids from the top (this keeps your filter from getting too clogged), then use pot holders to pour into a glass measuring cup (it helps to have a spout and handle). I used to use cheesecloth but it was ALWAYS a disaster, I ended up wasting so much ghee and making a mess. Now I use a mesh coffee filter I have from an old coffee maker, but ideally you would use something like this that doesn't have plastic on it. Then you can simply put the strainer over an empty glass jar and pour your liquid from your handy dandy measuring cup through the strainer, rotating it as necessary. NOTE: if your ghee turns dark it's still good! You'll get more of a caramel flavor which is amazing combined with sweeter flavors.
Ways to use:
I do a modified bulletproof coffee fast (using ghee instead of butter) throughout the day, so if I get hungry I literally will sprinkle some sea salt onto a spoonful of ghee and eat it (though not in one go). I eat 4 brazil nuts during this time as a selenium supplement, and find that slathering them with salted ghee is my absolute favorite way to eat them.
During the evening or if I'm not fasting, ghee is my optimal fat for veggies and salmon....salmon, ghee and dill are so amazing together I could cry. I'll mix it with Almond butter (even better if it's more of an amber color) stevia and cacao nibs for a cookie butter like result. If Im doing any paleo baking, I use it instead of butter or coconut oil. I'm looking for more ideas as well!
Here you go:
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