Ghee is an indispensable ingredient in Indian cuisine, used in everything from samosas to desserts and beyond. It brings a unique and nutty flavor to so many dishes and is easy to use. But is it as good for your body as it is for your palate? By and large, yes, but it’s a subject worth exploring in-depth. Here’s a brief guide to understanding the many health benefits of ghee and how you can employ it in your daily diet.

First, What Is Ghee? To westerners, ghee is most similar to clarified butter. It is a dairy product, of course, though there are vegan alternatives made from coconut and avocado oils. The dairy kind is created by taking butter and simmering it until the milk solids separate. The remaining material is then strained. The resulting ghee can be used in baking, cooking, and sautéing. Ghee is known for having a higher smoke point than regular butter. Food cooked past its smoke point can taste and smell horrendous, so ghee helps ensure that doesn’t happen. Ghee can also be stored longer, only needs to be refrigerated after being opened, and can be bought in the USA through online Indian grocery shopping sites. With concerns about the health effects of butter, many individuals are experimenting with ghee as a substitute in recipes requiring unclarified butter. But what is healthy about ghee?

Some researchers report that ghee contains several necessary vitamins and nutrients, such as vitamins A, C, D, E, and K, and plenty of antioxidants. Ghee is a saturated fat, and until recent times, most fats were believed to promote weight gain and induce heart disease. The research carries on, but it seems that ghee and other dietary fats—including olive oil and avocado oil—may be neutral or even necessary. That is to say, they are necessary in that dietary fats can curb hunger if used in moderation and neutral in that some studies have found little to no connection between saturated-fat eating and heart disease or diabetes.

Ghee has other health benefits for people with specific needs and conditions. With a reduced level of milk solids, ghee is a good substitute for lactose intolerant individuals and those with dairy allergies. Studies have also shown that healthy foods cooked with ghee can help your body absorb the vitamins, nutrients, and minerals in those foods more easily. Not only is ghee delicious, but it aids in nourishing the body. Overall, the key to understanding the many health benefits of ghee rests in one thing – moderation.