Many people opt for ghee substitute since they are allergic to the substance. These products contain more lactose than butter and are not suitable for dairy allergies. However, several alternatives to melted ghee can replace it in baking. These include butter, canola oil, soybean oil and read below for more information.
What is ghee?
Ghee is a fat made from milk solids. It is usually yellow, but some people use it in black or white chocolate chip cookies. It has a similar smoke point as butter but is slightly different. It is used in Indian and Middle Eastern cuisine.
In Indian and Pakistani cuisine, ghee is an indispensable part of the diet. The process of preparing ghee involves heating butter until it becomes clarified butter.
That means the water separates from the fat and the milk proteins brown. The milk proteins are what gives ghee its nutty flavour. Moreover, ghee has a low-calorie content, which is beneficial for people with diabetes.
Nutrition facts
When it comes to cooking, ghee can be a better choice than butter. Compared to butter, ghee has a higher smoke point and is richer in flavour. But you should not worry since there’s many ghee substitute in the market.
- High in fatty acids that promote health, including omega-3 fatty acids, essential for healthy vision and skin.
- Calories (130)
- Fat (15g)
- Butyrate has shown promising results in animal studies.
- Besides its anti-inflammatory properties, it can help protect the gastrointestinal system.
- It contains fat-soluble vitamins A, D, E, and K.
Health benefits
Ghee is an excellent source of healthy fats and is very stable at room temperature. It is healthy food to incorporate into your daily routine. This means it can be kept without running off or becoming rancid for a long time. The ghee substitute like canola oil and sesame oil can also possess similar health benefits.
Low in calories
Its rich nutty taste is great for your body, and its high amount of saturated fats will help keep you feeling full. In addition to this, ghee is much lower in calories than butter. That makes it a better choice for cooking than butter.
Lowers the risk of cardiovascular disease
It is rich in conjugated linoleic acid, protecting against carcinogens and artery plaque. Studies have shown that eating ghee may even lower the risk of developing cardiovascular disease.
If you eat more ghee, you’ll be able to lose weight and reduce your cholesterol. The benefits of this fat are numerous, and it’s well worth exploring how ghee can benefit your body.
Reduces joint inflammation
Besides being highly nutritious, ghee can also help you avoid various health problems. It can reduce joint inflammation, improve eye health, and balance cholesterol levels.
Its antioxidant properties can protect your body from several chronic diseases. It can also strengthen your immune system.
Helps lose weight
Its high smoke point reduces free radicals and has many health benefits. It is easier to digest than butter, so ghee is better for you and your family. It can be drizzled on popcorn or drizzled on your morning coffee.
The fat in ghee can help you lose weight. Unlike butter, ghee does not contain lactose, so portion control is necessary when eating a ghee supplement.
Improves performance
Ghee helps athletes recover from intense training by increasing their endurance and muscle. This helps them improve their performance and reduce fatigue.
Compared to other fats, ghee contains more medium-chain fatty acids and vitamins than butter. It also has a higher smoke point and is, therefore, better for you.
Can boost vitamin A intake
Another health benefit of ghee is its richness in vitamin A. It is an excellent source of vitamin A, a nutrient that is difficult to absorb from food.
Adding ghee to your meals can help with this by boosting your vitamin A intake. This is an additional benefit of ghee for pregnant mothers. It also helps them stay active and relieve stress. It is also good for the baby.
How to make ghee?
The process of making ghee is quite simple.
- To make ghee, you should first purchase organic butter.
- Choose an organic brand.
- Take some butter, place it into a pot with a rope, and wait for it to separate.
- You can then use the white butter on toast or put it in a bowl and keep it in the fridge.
- It can be stored for a long time in a jar.
- You can then use it whenever you want and enjoy it.
- Even if you’re not vegan, you can still benefit from its medicinal properties.
If you are not able to make ghee for yourself, don’t stress much since you can opt for ghee substitute as mentioned below.
11 Best ghee substitute for baking
Cooking oil is one of the main kitchen staples. It is used in almost every recipe and is rich in monounsaturated and polyunsaturated fatty acids. Here are the 11 best ghee substitute that can be used in baking purpose.
Peanut oil
Using peanut oil as a ghee substitute is a popular option in Indian cooking. This alternative can replace a third or half of the butter in your favorite recipes.
Although it’s not an exact match, peanut oil has a high smoke point and can be used in place of ghee at a ratio of three to four. In general, you can use a 1:1 substitution of ghee.
Vegetable oil
Vegetable oil is more flavorless than ghee and is an excellent alternative for anyone looking for ghee. If you’re unsure about the health benefits of ghee, you should consider vegetable oil for baking. The latter is probably more affordable and readily available.
Butter
Butter is another natural ghee substitute. It has the same taste and aroma as ghee and is often preferred by lactose-intolerant cooks. But it can be expensive and may not be available to vegans and lactose-intolerant individuals.
As a substitute for ghee, butter has the same taste. It’s also healthier than ghee, which is not suitable for high-heat cooking. But if you want to use butter, make sure it has a high smoke point and a high temperature.
Avocado oil
Avocado oil is another excellent ghee substitute. It has the same flavour and is a suitable substitution for ghee. In addition, it is cheaper than olive oil. It also has a high smoke point, ideal for high-heat cooking.
Sunflower oil
In addition to these two oils, sunflower oil is a low-cost and vegan ghee substitute. This oil is a great replacement for ghee and has a similar taste. It is a good option for any baking recipe that calls for a high-fat content.
Soybean oil
Soybean oil is another great substitute for ghee. It is low in saturated fat and has a high smoke point. Soybean oil also has a higher smoking point than ghee. Soybean oil is a good choice for frying, but if you’re worried about the health risks, you can also try soybean oil.
Soybean oil has a mild, green bean flavour. Soybean oil is a good option for a ghee substitute. Soybean oil is an excellent choice for high and low heat cooking. It is available in all household markets and can be found in many grocery stores.
Coconut oil
Coconut oil is a great option for frying. Its smoke point is similar to ghee, so it will not affect the taste of your food.
It can be substituted for a one-to-one substitution for a variety of recipes. Despite its unsavory flavour, coconut oil is still the best choice when you’re looking for a delicious and healthy cooking option.
It is solid at room temperature, making it a great ghee substitute in baking and other cooking tasks. It can be beaten to a smooth consistency and then added to the recipe.
Canola oil
Canola oil is another ghee substitute. This one does not contain fat and is a better option for frying. It has a high smoke point and is also healthy. If you’re worried about the health risks, you can choose the right substitute for ghee.
Its smoke point is comparable, so you can use it in the same quantity. Canola oil is another great ghee substitute with a similar smoke point to ghee. It will be less expensive than ghee and will work just as well. You can even use vegetable oil if you don’t want canola oil.
Rapeseed oil
You can substitute ghee with butter by using rapeseed oil. It tastes similar to ghee but has a slightly nutty flavour.
This is one of the most common nutty substitutes for ghee in baking, so you will need to adjust the dry ingredients in your recipe accordingly.
You can use a nut milk bag to strain the ghee. It is a good choice for many baked goods.
Sesame oil
Sesame oil is often used as a ghee substitute because it has a similar flavour and appearance but is much healthier. It is a good choice for savory dishes because it doesn’t have an aftertaste. In addition to taste, ghee is better for you than butter or margarine and is a better option for a balanced diet.
To use sesame oil as a ghee replacement, make sure to add a tablespoon of it to one cup of ghee in every recipe. Just remember to add sesame oil to a three to one ratio, or your dish will be too moist.
Moreover, if you’re a vegan, you can use it as a ghee alternative when cooking noodle soups or fried noodles. Its taste and texture are similar to those of ghee. You can even toast sesame oil to give it a nutty flavour.
Olive oil
Fortunately, olive oil can be used as a ghee substitute. While it is a liquid, olive oil is also a healthy fat alternative. It is a common pantry item, but it won’t work in solid-fat recipes.
When used in moderation, olive oils can reproduce the taste of ghee and be used in place of solid fat. However, it should be noted that it is not a healthy fat replacement for ghee.
Why should you use ghee when baking?
There are two prominent reasons why you should use ghee when baking.
- First of all, it is healthier and has a nutty flavour. It can also be used in batter, and if you’re baking savory dishes, ghee is a better choice than butter.
- Second, it’s easy to mix and is unsalted. Third, ghee can be used in the same proportions as butter in most recipes.
Side effects / Precautions
Its fatty acids can raise blood pressure, which can lead to weight gain, especially in overweight people. However, it has no such negative effects and can benefit new babies.
If you have a health problem, you should check with your doctor before adding ghee to your diet. It is not harmful to consume small amounts of ghee, but it can have adverse effects if you eat too much.
Takeaway Message
While most of the substitute for ghee doesn’t have the same taste as saturated fat, they’re similar in cooking time and smoke point. This vegetable oil is a healthier alternative because it contains no trans fats.
These ghee substitutes can replicate its nutty taste and are excellent for pan-fried, stir-fried, and salad dressings. But be aware that some oil burns quickly and will result in a burnt taste. This alternative is ideal for baking and can be bought at your local grocery store.
