What You Should Know About Ghee

“As for butter versus margarine, I trust cows more than chemists.” – Joan Gussow


We spent this past weekend at the 4th Annual Bulletproof Conference in Pasadena, California. It was three full days of being surrounded by people out to change the world, trying out the latest biohack gear and gadgets, countless amazing conversations, and it was all fueled by a fat-infused coffee.

If you have not heard of Bulletproof Coffee yet, you have been missing out on a staple in the Too Fit diet. It will rock your morning, blow your mind, and send your taste buds into a frenzy. Do yourself a favor and give it a go.

One of the core ingredients in Bulletproof is ghee or clarified butter. It has been used for hundreds of years in Indian cooking and Ayurvedic remedies. Due to its ancestral roots and the benefits listed below, I opt for ghee in my coffee and as an essential oil for cooking.

The only downfall is it can be a tad pricey in comparison to its predecessor. Do not worry; however, we have the answer!

Lately, I have been making my own, and now you can too!

What is it

Ghee at its core is clarified butter. Clarified meaning it is free of all the milk solids, water, and proteins normally found in dairy products, including casein and lactose. Butter goes through a two-phase boiling process in order to filter out these proteins and produce ghee.

I like to think of ghee as the best of butter, unaccompanied by any of the negatives of dairy. Butter is literally taken through the gauntlet and only the strong survive to produce this liquid gold. Think of it as a Special Forces application process. Once the going gets tough, those who can’t cut the mustard are left behind and what survives is an unstoppable fighting force, forged by fire and the grueling training to ensure they are ready for the task. Ghee is the Navy SEALs of butter; the tip of the spear.

Why use it

If the previous analogy has not already convinced you, let me take things a step further.

1) An appropriate choice for those who struggles with dairy sensitivities

Without casein or lactose, those with dairy allergies, sensitivities, or lacking lactase should have no problem digesting and utilizing ghee.

2) Ghee is rich in Vitamins A, D, E, K2

These fat and oil-soluble vitamins are essential for maintaining healthy skin, bones, hair, teeth, and nails. K2 ensures calcification takes place in your bones and teeth, rather than your arteries like vitamin K1.

3) Ghee contains butyric acid

Butyric acid is the main source of food and energy for the cells that line your colon. Butyric acid supplementation allows you to maintain your colon health and the integrity of your intestinal lining.

This makes ghee an appropriate choice for those who struggle with IBS or other inflammatory digestive disorders.

4) Ghee has been shown to Reduce Inflammation

Ghee has actually been used in treatment for patients suffering from psoriasis because of its ability to lower inflammatory agents like prostaglandins and secretion on leukotrienes, or basically white blood cells. A high white blood cell count is normally indicative of an infection or systemic inflammation.

5) Ghee has a higher percentage of medium and short-chain fatty acids

These shorter chain fatty acids are not digested in the same manner as long-chain fatty acids. Long-chain fatty acids require the use of bile acids to break down and emulsify the fatty acid and require a transporter molecule before moving it to the next stage of digestion. Medium-chain fatty acids can be broken down and pass directly to the liver without the use of bile acids or a transporter. In addition, these shorter chain fatty acids are not linked to cardiovascular disease like their longer chain cousins.

6) High smoke point

Having a smoke point of 450 degrees Fahrenheit allows you as a chef to cook while maintaining the nutrients of your food. When a food is cooked with an oil beyond its smoke point, you not only lose some of the nutritional value of your food but run the risk of introducing free radicals into your dish. You are in the clear if you’re cooking with ghee.

7) Antioxidant and antiatherogenic

Ghee from grass-fed cows contains conjugated linoleic acid (CLA), which has been linked to reducing cholesterol, aiding in fat loss, and also acts as a systemic anti-inflammatory.

In addition, one study proved that rats fed a high-CLA diet for 21 days possessed lower cholesterol and triglyceride levels in comparison to rats fed a high soybean diet.

8) Moisturizer and First Aid

Due to its rich vitamin content, ghee has also been used for centuries to treat dry, cracked skin, as well as rashes, adhesions, and burns.

It’s time you give it a try!

How to Make it


  • 1 lb. of grass-fed, unsalted butter
  • Medium saucepan pan
  • Cheesecloth
  • Mesh strainer
  • Glass storage container


Place 1 lb. of grass-fed, unsalted butter, over medium heat, in a medium-sized saucepan. You will notice the butter begin to boil. Allow the butter to simmer for 12-15 minutes.

During this time, the butter will pass through two different bubbling/fizzing phases. Once the second phase is complete, you will notice the milk solids will have settled at the bottom of the pan. They should look golden in color if done correctly. If left over heat too long, you will burn these milk solids and it will actually affect your ghee.

Place 2-3 sheets thick of your cheesecloth atop your mesh strainer, with your glass storage jar underneath the strainer. Proceed to pass your mixture through the cheesecloth and mesh strainer. Allow this to sit for 5-10 minutes to capture every last drop of this golden greatness.

If you plan on moving through your ghee at a high rate of speed, you can leave your ghee at room temperature and expect it last 2-3 months. If you are a little more sparing with your ghee, refrigerate and it will provide you with up to 12 months of use.

Nutrition Facts

Serving Size: 1 Tbsp

Calories: 112 KCAL

Total Fat: 14 g

Saturated Fat: 8 g

Omega-3 Fatty Acids: 45 mg

Omega-6 Fatty Acids: 390 mg

Carbohydrates: 0 g

Protein: 0 g

Vitamin A: 438 IU (8.7 %)

Vitamin D: 15 mcg

Vitamin E: 0.4 mg (2 %)

Vitamin K: 1.2 mcg (1.6 %)

Choline: 2.7 mg

– Provided by Dr. Josh Axe