Ghee vs Olive Oil: Which is Healthier for Cooking?

In Indian cooking, ghee and olive oil are both common ingredients. While both have unique flavours and are healthy, there is debate about which is ideal for cooking. In this post, we'll examine the differences between ghee and olive oil to see which one is preferable for Indian cooking.

Ghee is a form of clarified butter popular in Indian kitchens. It's created by gently heating butter until the water evaporates and the residuals settle to the bottom. The residual liquid is then filtered and chilled, leaving behind a golden-coloured, high-fat material. Ghee has a deep, nutty flavour and is used in many recipes, like curries, biryanis, and lentils.

Olive oil, on the other hand, is a Mediterranean cooking staple produced by pressing olives to extract their oil. It is high in monounsaturated and polyunsaturated fats, both of which are beneficial to the heart. Because of its pleasant, fruity flavour, olive oil is commonly used in salads, marinades, and as a cooking oil. So, which is better for Indian cooking? Let's look at the advantages of ghee and olive oil.

Benefits Of Ghee:

High Smoke Point: One of the main benefits of ghee is its high smoke point. This means that it can be heated to high temperatures without breaking down and producing harmful free radicals. This makes it ideal for frying and sautéing.

Rich Flavour:Ghee has a rich, nutty flavour that adds depth and variety to meals. It is commonly used in Indian sweets and pastries as well as savoury dishes.

Digestive benefits:Ghee seems to promote digestion and is frequently used in Ayurvedic medicine to treat digestive problems. It's also rich in butyrate, a fatty acid with anti-inflammatory qualities.

Benefits of Olive oil:

Healthy Heart: There are many heart-healthy monounsaturated and polyunsaturated fats in olive oil. Evidence suggests that it lowers LDL cholesterol levels and lowers the chance of developing heart disease.

Antioxidant properties: Olive oil is high in antioxidants, which help protect the body from free radical damage. This can help in the prevention of chronic diseases such as cancer and Alzheimer's.

Versatile: Olive oil has a light, fruity flavour that can be used in a variety of dishes, from salads to marinades to sautés.

 So, which one is better for Indian cooking?

It depends on the dish and the cooking method. Ghee is most effective for frying and sautéing at high temperatures, but olive oil is preferable for low-heat cooking and as a finishing oil.

Ghee is especially well-suited for foods that require a rich, nutty flavour, such as biryanis and curries. It is also a great pick for making Indian sweets and desserts since it offers a depth of flavour that other cooking oils cannot match.

Salads and marinades, on the other hand, benefit from olive oil's mild, fruity flavour. It is also an excellent choice for low-heat cooking, such as simmering sauces and soups.

In terms of health benefits, both ghee and olive oil have their advantages. Ghee is rich in butyrate, which has anti-inflammatory properties and is believed to aid digestion. Olive oil, on the other hand, is rich in monounsaturated and polyunsaturated fats, which are beneficial for heart health and have antioxidant properties.