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Which is better malai ghee or dahi ghee and how different are they? Given the variety of ghee available in the market, one needs to be very careful and make the right decision before making any purchase. (Refer to Freepik)
In India, ghee holds great cultural and culinary significance, making it an important component of our cuisine and sense of self. Ghee, a type of clarified butter that has been used for ages, has many health benefits and can quickly improve a meal.
Considering the different types of ghee available in the market, one must be very careful and make the right decision before making any purchase. While it goes without saying that choosing organic and naturally sourced food is a smart choice, there is a wealth of information available online about this.
Fitness instructor and content producer Deepak Thakaran warned his audience in a video that many businesses are selling cheap malai (milk cream) ghee instead of the more expensive and real ghee made with dahi (yogurt). “Please make sure you buy genuine ghee,” he wrote.
According to Akshita Reddy, a dietitian at Athreya Multi-Specialty Hospital in Bangalore, while both malai and dahi ghee are healthy, they differ somewhat from each other. She claims that as opposed to the former, the latter may have a slight edge. Ultimately, dietary needs and specific health goals will dictate the decision.
Key differences between malai ghee and dahi ghee in terms of nutritional composition
According to Reddy, the nutritional value it can provide varies to each consumer: Malai Ghee: Ghee is prepared from cream by boiling the butter and skimming off the liquid fat. It has a high content of saturated fat and fat-soluble vitamins (A, E, and D).
Dahi ghee is made by fermenting the cream into curd, churning it into butter and then boiling it to make ghee. It is made from cultured curd. Due to the fermentation process, it may have a somewhat altered nutritional profile, perhaps higher in conjugated linoleic acid (CLA), which has some health benefits.
Akshita Reddy, nutritionist at Athreya Multi-Speciality Hospital, Bangalore argues that both malai and dahi ghee are nutritious but are slightly different from each other (Source: Freepik)
Impact of production process on nutritional value
According to Reddy, the fermentation process used to make curd ghee can introduce good bacteria and increase CLA levels, which have been linked to anti-inflammatory and weight-management benefits.
Cream butter is high in saturated fat, but because it is not fermented, it may not contain as much CLA. However, this does not mean that there are no benefits. According to Reddy, its high fat-soluble vitamin content is important for the immune system, bone health and vision.
Potential health benefits of dahi ghee over malai ghee
Reddy claims that while both types of ghee have benefits, curd ghee may have a slight advantage. Both, she reiterates, “can be part of a balanced diet when used in moderation.” Consuming curd ghee as opposed to malai ghee can have the following benefits:
- The saturated fats in both types of ghee can raise cholesterol. However, moderate consumption of ghee especially curd ghee, which can be high in CLA content—may not significantly affect the cholesterol profile and may also increase HDL (good) cholesterol.
- Due to the fermentation process, digestibility can be slightly improved by adding gut-healthy bacteria to curd ghee.
- Yogurt ghee may be a good choice for weight management and anti-inflammatory effects, possibly due to its large CLA content.
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