What is Ghee?
Ghee is a type of clarified butter that has been used in Indian cooking for centuries. It’s made by slowly heating butter to remove water and milk solids, resulting in a golden, aromatic fat that is rich in nutrients and flavor.
Benefits of Ghee:
- High smoke point (approximately 485°F or 250°C): Great for frying, roasting, and sautéing at high heat.
- Rich in vitamins A, D, E, and K: These fat-soluble vitamins support immunity, vision, skin health, and bone strength.
- Lactose-free: Suitable for those with lactose intolerance or dairy sensitivity.
- Butyric acid: Supports digestive health and helps reduce inflammation.
Ghee offers a warm, nutty flavor that enhances many traditional dishes. However, it’s high in saturated fat, so moderation is key, especially for those managing cholesterol.
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What is Cooking Oil?
Cooking oils are extracted from plants—common types include olive oil, canola oil, sunflower oil, and vegetable oil. Each oil has its own nutritional profile and cooking characteristics.
Benefits of Cooking Oils:
- High in unsaturated fats: Heart-healthy and may help manage cholesterol levels.
- Versatile: Ideal for everyday cooking, baking, dressings, and light frying.
- Neutral flavor: Allows the natural taste of ingredients to shine through.
Cold-pressed and unrefined oils retain more nutrients, while heavily processed oils may lose benefits and be more prone to breaking down at high heat.
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Ghee vs. Cooking Oil: Key Differences
| Feature | Ghee | Cooking Oil |
|---|---|---|
| Source | Animal-based (clarified butter) | Plant-based (seeds, nuts, fruits) |
| Smoke Point | Around 485°F (250°C) | Varies by type (350–450°F) |
| Flavor | Rich, nutty | Neutral to mild |
| Fat Type | High in saturated fats | High in unsaturated fats |
| Best Use | High-heat, Indian dishes | Everyday meals, salads, baking |
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Which Should You Use?
Choose ghee if you’re preparing high-heat dishes or want a rich, traditional flavor. It’s perfect for Indian curries, roasting, or frying.
Opt for cooking oils when you need a plant-based, heart-healthy fat. Olive oil works well for dressings, while sunflower and canola oils are great for everyday cooking.
For a well-rounded approach, consider using both based on your recipe and dietary needs.
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Final Tip
Always choose pure ghee or cold-pressed, unrefined oils for the best taste and nutrition. Avoid hydrogenated fats and highly processed options for a healthier kitchen.
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