Ghee, also known as clarified butter, is a popular ingredient in Indian cuisine and Ayurvedic practices. It’s often praised for its health benefits, such as boosting digestion, improving immunity, and nourishing the body. Many people even include it in their daily meals, believing it to be a healthier alternative to other fats. However, consuming excessive amounts of ghee daily can have significant side effects that are important to be aware of. While small amounts may be good for some, regular overuse can lead to problems like weight gain, heart issues, and digestive troubles. Understanding these risks can help you enjoy ghee safely and in moderation.
7 side effects of consuming ghee daily in excess
1. Heart disease risks
Ghee is rich in saturated fats. Eating it daily in large amounts may raise LDL (“bad”) cholesterol, increasing the risk of atherosclerosis, heart attacks, and strokes. Particularly for individuals with high cholesterol or cardiovascular disease, limiting intake is crucial. Experts advise consuming no more than 2 tablespoons per day, and even less for those with heart concerns.2. Weight gain and metabolic issuesGhee packs about 120–130 calories per tablespoon and is dense in fat. Regular overconsumption can lead to unhealthy weight gain, obesity, and associated disorders like metabolic syndrome or type 2 diabetes, especially when paired with a sedentary lifestyle.3. Digestive discomfortThough traditionally used to promote digestion, in sensitive individuals, daily consumption of ghee may cause bloating, nausea, diarrhea, or indigestion, especially if it’s commercial or adulterated. Homemade or traditionally clarified versions are often better tolerated.4. Liver strain and blood sugar effects
High-fat foods like ghee can stress the liver, especially in those with liver conditions, and may interfere with blood sugar metabolism. Above-normal consumption has been linked to insulin resistance, making it worrisome for people with obesity, diabetes, or fatty liver disease.5. Allergic or sensitivity reactionsDespite being nearly lactose- and casein-free, ghee may still contain trace milk proteins that trigger allergic reactions in sensitive individuals. Reactions may include hives, swelling, itching, or digestive distress. People with severe dairy allergies should consult a doctor before consuming it6. Increased inflammationExcessive consumption of saturated fats in ghee may promote inflammation in the body, which can worsen conditions like arthritis and other inflammatory diseases.7. Imbalance in gut microbiomeEating too much ghee can disrupt the balance of good bacteria in the gut, potentially leading to digestive issues and weakened immunity.
Who should avoid consuming ghee in excess
- Individuals with high cholesterol or existing heart conditions should limit ghee strictly, often to less than 1 teaspoon daily per expert advice.
- Those with digestive disorders like IBS, gallbladder issues, bloating, or chronic indigestion should avoid or minimize ghee.
- People with liver issues, including hepatitis or fatty liver disease, should be particularly cautious.
- Pregnant women with obesity or digestive concerns may experience bloating or nausea; moderation is key.
Also read | Why chia seeds are the top food to lower high cholesterol, according to dieticians
