CLAIM:
Celebrities suggest that consuming desi ghee, even in generous amounts, does not lead to weight gain and may help the body burn fat when eaten in the morning.
FACT:
False. Scientific studies highlight mixed effects of ghee on health, showing both potential benefits and possible cardiovascular risks depending on intake and individual response. While small amounts may support satiety and provide vitamin A, excessive consumption can raise cholesterol levels. Experts suggest limiting ghee intake to about 1–2 teaspoons per day.
In a viral video, celebrities like Aditi Rao Hydari, Navjot Singh Sidhu, and Archana Puran Singh appeared on The Great Indian Kapil Show on Netflix, discussing the much-debated topic of desi ghee and its effects on fitness.
Aditi, known for her love of ghee, shared that she consumes it liberally (in a bowl), while Archana explained that “very few people know or believe that actually desi ghee by itself doesn’t really make you fat. Desi ghee gets flak for no reason.”
Sidhu also weighed in, saying that “the whole concept of desi ghee is that when you begin your morning with desi ghee, your body starts consuming fat. It’s what you eat early in the morning. If you start with turmeric and desi ghee and have nothing for half an hour or so, your body consumes fat first.”
Let’s find out whether these claims about desi ghee and fitness are true.
Is ghee a real superfood? What studies highlight
While ghee is widely praised for its traditional and nutritional value, scientific evidence presents a mixed picture. Research shows that its health impact depends largely on quantity, preparation method, and individual metabolic response rather than it being a universal superfood.
Ghee is often promoted as a “superfood” because of its nutritional profile. It provides vitamin A, a fat-soluble nutrient essential for maintaining healthy vision, skin integrity and immune function. Ghee also contains small amounts of omega-3 fatty acids, which are associated with anti-inflammatory effects and potential cardiovascular benefits.
Scientific research on ghee suggests that some of its bioactive components may have anti-inflammatory and gut-supporting properties, although most evidence comes from preclinical studies or mechanistic insights; human evidence remains limited.
Research also suggests that the health impact of ghee is complex and highly individual-specific. People respond differently to saturated fat intake, and individuals whose LDL (bad) cholesterol rises in response to saturated fats are generally advised to limit consumption to about 1–2 tablespoons per day.
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Another concern is the formation of oxidised cholesterol during high-heat preparation of ghee, which has been linked to an increased risk of cardiovascular disease. Older laboratory analyses have reported that ghee contains oxidised cholesterol, whereas fresh butter does not.
Large population studies also raise concerns about excessive intake. A cross-sectional study conducted in Moradabad, North India, involving more than 3,500 rural and urban adults aged 25–64 years, found a strong association between visible fat intake and heart disease risk. The researchers reported that “prevalence of coronary artery disease in relation to visible fat intake showed a higher prevalence rate with higher visible fat intake in both sexes.”
The study further observed that participants consuming clarified butter along with trans fats had significantly higher rates of coronary artery disease compared to those combining clarified butter with vegetable oils.
The authors concluded that “lower intake of total visible fat (20 g/day), decreased intake of milk, increased physical activity and cessation of smoking may benefit some populations in the prevention of coronary artery disease.”
More recent controlled trials have also examined ghee’s effects on blood lipids.
A 2021 randomised crossover study compared ghee with olive oil in 30 healthy adults over four weeks. While body weight did not differ between the two diets, the researchers found that “the diet with ghee increased fasting plasma apo-B and non-HDL-cholesterol compared with olive oil.” The study concluded that ghee, which is predominantly saturated fat, may negatively influence cardiovascular risk markers when compared with unsaturated fats, reinforcing existing dietary recommendations to replace saturated fats with healthier alternatives.
At the same time, some short-term intervention studies show mixed results. A 2002 randomised controlled trial involving 24 healthy young adults examined the effects of consuming ghee as 10 per cent of daily energy intake. The researchers reported that “consuming ghee at the level of 10 en% in a vegetarian diet generally has no effect on the serum lipid profile of young, healthy, physically active individuals, but a few individuals may respond differently.” This suggests that moderate intake may not cause immediate harm in metabolically healthy individuals, although individual responses vary.
Animal research has produced similarly mixed findings. A 2010 experimental study noted that while some rat models showed no significant rise in cholesterol with moderate ghee intake, genetically predisposed rats experienced increases in triglyceride levels. The researchers stated that “results showed that 10 per cent dietary ghee fed for 4 weeks did not have any significant effect on levels of serum total cholesterol, but did increase triglyceride levels in Fischer inbred rats.”
At the same time, the study acknowledged that “the data available in the literature do not support a conclusion of harmful effects of the moderate consumption of ghee in the general population,” while also highlighting that dietary patterns, trans fat intake, stress and insulin resistance play important roles in cardiovascular risk.
Adding to the debate, a 2022 human study examined lipid profiles before and after ghee consumption in healthy volunteers. The authors reported that “data shows that TC and LDL-C are significantly decreased. However, other parameters showed insignificant change.” They concluded that “cow ghee consumption is not harmful to health,” particularly when consumed as part of a balanced diet.
Does eating ghee really cause weight gain? Here’s what you should know
Dr Rajiv Kovil, Head of Diabetology and Weight Loss Expert at Zandra Healthcare, said there is no scientific evidence to support claims that ghee helps burn fat. “There is absolutely no data suggesting that ghee burns fat. Nothing at all,” he said.
He explained that ghee’s primary benefit lies in its ability to improve satiety. According to him, ghee contains short-chain and medium-chain fatty acids, which may help people feel fuller and support portion control. However, he cautioned that claims about gut health benefits remain unproven. “Some people with irritable bowel syndrome seem to tolerate ghee better than regular oils, but there is no strong data to support this yet,” he noted.
Dr Kovil also pointed out that adding any fat to a meal can slow digestion and reduce post-meal blood sugar spikes. But he warned that ghee is high in saturated fat, with nearly 65 per cent of its composition coming from saturated fats. “If you consume ghee regularly in large quantities, your LDL cholesterol is likely to increase,” he said.
He added that one teaspoon of ghee contains around 40–50 calories, making portion control critical. According to him, ghee is not recommended for people with high LDL cholesterol, established heart disease, or insulin resistance, as excessive saturated fat intake can lead to lipotoxicity and worsen metabolic health. “A bowl full of ghee is not recommended. One to two teaspoons per day is fine,” he said.
On comparisons between consuming ghee versus sugary foods in the morning, Dr Kovil said moderation remains key. He explained that fats improve satiety, while high-carbohydrate breakfasts can increase cravings due to insulin spikes. However, he warned that excessive fat intake can still promote insulin resistance. “If the quantity goes higher, lipotoxicity will increase insulin resistance,” he said.
Addressing weight gain concerns, Dr Kovil said calorie intake plays a major role. “If you consume more than two to three teaspoons daily, you will automatically gain weight. Three teaspoons itself adds nearly 150 extra calories of saturated fat,” he explained.
Commenting on celebrities who claim to consume large amounts of ghee while remaining fit, Dr Kovil said outward appearance does not reflect internal metabolic health. He explained that cholesterol regulation depends on how efficiently the liver removes LDL cholesterol through receptors. “Some people can consume higher saturated fat and still have normal lipid levels because they have good LDL receptors,” he said.
However, he stressed that this is not the norm. “As a general rule, if you eat saturated fat, your cholesterol will go up,” he said, adding that lean individuals can also have high cholesterol and cardiovascular risk. “Looks and health risks are two very different things,” he noted.
Dr Kovil recommended moderation. “One to two teaspoons per day is acceptable. That gives around 80–90 calories, of which about 65 per cent is saturated fat. Anything beyond that is not advisable,” he said.
This story is done in collaboration with First Check, which is the health journalism vertical of DataLEADS.
