Ghee
What is Ghee?
Ghee is an excellent source of healthy fat and a great casein & lactose-free butter substitute for children with autism. Ghee may even have anti-inflammatory and brain-boosting benefits!
Ghee, a type of clarified butter, is made by melting regular butter, which separates into liquid fats and milk solids. Once these components are separated, the milk solids are removed, leaving behind a lactose-free butter product.
While ghee is technically a dairy product, it is widely considered to be acceptable for those on a dairy-free diet. Dairy intolerance is typically an intolerance to lactose, casein, or both. Ghee has neither lactose nor casein, as they are removed during the separation process.
Ghee may reduce gut inflammation, as ghee is a source of butyric acid, which has been linked to lower levels of inflammation and improved digestive health. [1]
Interestingly, ghee has a much higher smoke point than butter. The smoke point is the highest temperature a fat can reach before its fatty acids oxidize, creating harmful free radicals. The smoke point for ghee is 485°F, whereas butter is 350°F.
Nutrient Breakdown
Ghee is almost entirely fat, which is an important macronutrient. 20-35% of our daily calorie intake should come from fat, so there’s no need to shy away from consuming foods like ghee in healthy moderation. Ghee contains:
Vitamin A - important for vision, the immune system, and gut microbiome
Conjugated Linoleic Acid (CLA)- a healthy form of omega-6 fatty acid that has been shown to reduce inflammation
Omega-3 fatty acids - important for brain health, attention, and focus
Choline - important for brain, nervous system, and cellular function
Vitamin E and Vitamin K - small amounts, but these are important fat-soluble vitamins, so the fact that they are present in a fat-rich food source means they will be well-absorbed
Butyric acid - helpful for supporting healthy gut microbiomes & balanced gastrointestinal system
Where to Find Ghee
Commonly found in the oil aisle of major grocery stores or natural foods stores.
If not available in your local grocery store, ghee can be purchased online, either from Amazon, Thrive Market, or directly from reputable retailers (ie. 4th and Heart or similar).
If you have the time, ghee can be made at home with just unsalted butter and a bit of extra effort. The Pioneer Woman blog has a great tutorial here if you would like to try making your own ghee at home. Lots of pictures are included here so you can see what every step of the process should look like.
A note about butter quality: When preparing ghee at home, the quality of the ghee will match the quality of the butter used to make it. Grass-fed butter is recommended, such as Kerrygold. Grass-fed butter is shown to have significantly higher amounts of omega-3’s than conventional butter [2]. A cow’s diet affects the nutritional content of their milk, so grass-fed butter may have an overall stronger nutritional profile than conventional. Grass-fed milk was also found to have more healthy fats and less saturated fat than conventional milk [3] Additionally, according to research, the amount of conjugated linoleic acid (CLA) in milk products depends on the diet of the milk cows. Grass-fed cows produce more CLA than grain-fed cows. [4] These are good reasons to go grass-fed!
*Some research indicates that the DHA content may be significantly higher in ghee made using the traditional at-home method [5]. A certain amount of benefits seem to be lost during some methods of industrial processing.
Cooking with Ghee
Ghee can technically go anywhere that butter can go (everywhere!), but here are some ideas on how to incorporate ghee into your child’s diet:
Melted over popcorn (grind some Celtic Sea Salt over your popcorn for added trace mineral benefits)
Try it in this recipe for "Burnt Broccoli" (crispy, roasted, seasoned broccoli). Kids love this super-flavorful snack!
If your child can tolerate nuts, these Butter Pecan Fat Bombs sound delicious and are packed with healthy fats.
Ghee and Special Diets
Ghee is compatible with many of the special diets used with autism, including:
GAPS Diet - phase 2 and beyond
Modified Atkins Diet, which research has indicated to be helpful in treating childhood epilepsy [6].
In addition to the special diets above, ghee is generally compatible with most Paleo-style protocols, natural foods diets, Whole30, etc.
Food Reactions
The body can respond to foods in many different ways including food allergies, food sensitivities, or food intolerances. If you suspect a food reaction, you can either choose to avoid the food or seek food reaction testing. Click here more information on the difference in types of food reactions and testing options.
DISCLAIMER: Always consult with your pediatrician and/or your Registered Dietitian to help you test for a food reaction or to aid you in making individualized dietary changes.
Ghee & Autism in the Research
There are not currently any studies specifically connecting ghee and autism, but there are several studies that indicate the importance of healthy fats in treating some of the coinciding issues experienced by children with autism.
Healthy Fats and Neurological Health
Did you know the brain is mostly made of fat? Our brains are at least 60% fat!
Researchers have learned recently that essential fatty acids are one of the most important factors in determining brain health [7] - however, essential fatty acids (EFAs) can only be obtained through the diet, the body can’t make them on it’s own!
Ghee is mostly fat, and is packed with essential fatty acids, making it an excellent choice to include in your child’s diet.
Our first instinct is to shy away from fat - marketing campaigns for low-fat and “diet” foods have trained us to think that fat is bad for us, but we do need healthy fats to have healthy brains!
Omega-3s and Vitamin D
Researchers found that a supplement regimen of both Omega-3 and Vitamin D improved some of the neurological symptoms of autism, especially irritability and hyperactivity. [8]
Ghee is a good source of omega-3 fatty acids!
The best source of Vitamin D is sunlight, but for food sources see the note on Vitamin D here.
Butyric Acid and Gastrointestinal Health
Butyric acid is a fatty acid that’s created when the good bacteria in the gut break down dietary fiber.
Researchers have studied how butyric acid improves many gastrointestinal issues, especially constipation and diarrhea. Butyric acid has also been used for the treatment of inflammatory bowel diseases. [9]
Ghee is a great source of butyric acid and given that many children with autism experience gastrointestinal issues, it could potentially help alleviate those issues. The body creates most of the butyric acid that you need, so the amount in ghee compared to the amount already in the body is small, but an extra boost from a dietary source might be helpful!
Butyric Acid and Inflammation
Researchers found that butyric acid helps to control gut inflammation. [10]
Additionally, butyric acid plays an important role in gut barrier function.
For more information on how gut barrier function affects children with autism, see the note on Leaky Gut Syndrome.
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[1] Canani, R. B., Costanzo, M. D., Leone, L., Pedata, M., Meli, R., & Calignano, A. (2011). Potential beneficial effects of butyrate in intestinal and extraintestinal diseases. World journal of gastroenterology, 17(12), 1519–1528. https://doi.org/10.3748/wjg.v17.i12.1519
[2] Hebeisen, D. F., Hoeflin, F., Reusch, H. P., Junker, E., & Lauterburg, B. H. (1993). Increased concentrations of omega-3 fatty acids in milk and platelet rich plasma of grass-fed cows. International journal for vitamin and nutrition research. Internationale Zeitschrift fur Vitamin- und Ernahrungsforschung. Journal international de vitaminologie et de nutrition, 63(3), 229–233.
[3] https://www.journalofdairyscience.org/article/S0022-0302(06)72263-9/fulltext
[4] Dhiman, T. R., Nam, S. H., & Ure, A. L. (2005). Factors affecting conjugated linoleic acid content in milk and meat. Critical reviews in food science and nutrition, 45(6), 463–482. https://doi.org/10.1080/10408390591034463
[5] Joshi K. S. (2014). Docosahexaenoic acid content is significantly higher in ghrita prepared by traditional Ayurvedic method. Journal of Ayurveda and integrative medicine, 5(2), 85–88. https://doi.org/10.4103/0975-9476.131730
[6] Kossoff E. (2013). Ghee whiz! The growing evidence for the benefits of the modified atkins diet. Epilepsy currents, 13(5), 211–212. https://doi.org/10.5698/1535-7597-13.5.211
[7] Chang, C. Y., Ke, D. S., & Chen, J. Y. (2009). Essential fatty acids and human brain. Acta neurologica Taiwanica, 18(4), 231–241.
[8] Mazahery, H., Conlon, C. A., Beck, K. L., Mugridge, O., Kruger, M. C., Stonehouse, W., Camargo, C. A., Jr, Meyer, B. J., Jones, B., & von Hurst, P. R. (2019). A randomised controlled trial of vitamin D and omega-3 long chain polyunsaturated fatty acids in the treatment of irritability and hyperactivity among children with autism spectrum disorder. The Journal of steroid biochemistry and molecular biology, 187, 9–16. https://doi.org/10.1016/j.jsbmb.2018.10.017
[9] Borycka-Kiciak, K., Banasiewicz, T., & Rydzewska, G. (2017). Butyric acid - a well-known molecule revisited. Przeglad gastroenterologiczny, 12(2), 83–89. https://doi.org/10.5114/pg.2017.68342
[10] Bach Knudsen, K. E., Lærke, H. N., Hedemann, M. S., Nielsen, T. S., Ingerslev, A. K., Gundelund Nielsen, D. S., Theil, P. K., Purup, S., Hald, S., Schioldan, A. G., Marco, M. L., Gregersen, S., & Hermansen, K. (2018). Impact of Diet-Modulated Butyrate Production on Intestinal Barrier Function and Inflammation. Nutrients, 10(10), 1499. https://doi.org/10.3390/nu10101499
Authors
Brittyn Coleman, MS, RDN/LD, CLT
Jennifer Wiggins, Dietetic Intern
