Adding ghee (clarified butter) to coffee has become an increasingly popular trend among coffee drinkers and health enthusiasts. Ghee contains healthy fats and has been used for centuries in Ayurvedic medicine. Proponents claim that adding a teaspoon or two of ghee to your morning coffee has a variety of health benefits. Here’s a closer look at what adding ghee to coffee does.
Provides Healthy Fats
Ghee is almost entirely fat, which gives it a smooth, creamy texture. However, the types of fats found in ghee are considered healthy fats. Ghee contains high amounts of butyrate, a short-chain fatty acid that has been linked to anti-inflammatory effects in the body. It also contains conjugated linoleic acid, a type of omega-6 fatty acid that may help reduce body fat mass. The healthy fats in ghee can help keep you feeling full and satisfied after drinking your morning coffee.
Possible Anti-Inflammatory Effects
The butyrate found in ghee has been shown to have anti-inflammatory properties. Consuming ghee may help reduce systemic inflammation in the body. Chronic inflammation is thought to contribute to a range of health issues, including heart disease, arthritis, and cognitive decline. The anti-inflammatory compounds in ghee could help counteract some of the inflammation caused by the caffeine in coffee.
Better Absorption of Fat-Soluble Vitamins
Ghee contains fat-soluble vitamins like vitamin A, D, E and K. Consuming fat along with these vitamins can help increase their absorption and bioavailability in the body. For example, adding ghee to your coffee may help your body better absorb and utilize any vitamin D or vitamin A present in the coffee. improved absorption of these vitamins could have benefits like stronger bones and improved immune function.
Adds Creamy Texture
Simply adding ghee to black coffee transforms the texture, making it silky, rich and creamy. If you enjoy the creamy taste of adding milk or cream to coffee but want to avoid the extra calories, ghee can create a similar mouthfeel. The butterfat in ghee gives it a smooth, creamy consistency. Just a teaspoon or two can make black coffee taste almost like a latte.
Possible Mental Focus/Clarity
Some people claim that adding ghee to their coffee gives them greater mental clarity, focus and energy. Ghee contains fatty acids like butyrate that are considered brain superfoods. Getting enough healthy fats is important for optimal brain function. The combination of ghee and caffeine may work synergistically to reduce brain fog and increase concentration levels.
May Help With Digestion
The short-chain fatty acids like butyrate found in ghee have been linked to improved digestion and gut health. Butyrate helps provide fuel for the cells in the colon and has been shown to reduce intestinal inflammation. This may help with digestion, particularly first thing in the morning when drinking coffee on an empty stomach. The anti-inflammatory effects of ghee can help counteract any stomach irritation caused by coffee’s acidity.
Potential Drawbacks of Ghee in Coffee
Despite its health benefits, there are some potential downsides to adding ghee to coffee:
- High in calories and fat – With around 120 calories and 14g of fat per tablespoon, ghee adds significant calories and fat to coffee.
- Can cause digestive issues – While it may help some people’s digestion, high amounts of ghee may cause diarrhea or stomach discomfort in some.
- Risk of burning/scorching – Ghee has a low smoke point, so it can burn easily if the coffee is too hot.
- Changes the flavor – Ghee has a distinctive nutty flavor that may alter the taste of the coffee. Not everyone enjoys the buttery flavor.
- Not recommended for high cholesterol – The high saturated fat content could be concerning for those with high blood cholesterol.
How To Add Ghee to Coffee
Adding ghee to coffee is simple and only requires a few steps:
- Brew coffee as normal, using your preferred method (drip, pour over, French press etc.)
- Add the desired amount of ghee to the coffee once brewed. Start with 1 teaspoon.
- Mix vigorously with a spoon or small whisk to fully emulsify the ghee into the coffee.
- Drink right away, as the ghee may separate from the coffee if left to sit.
Ghee can be added to any type of coffee – hot or iced coffee, black coffee, or coffee with milk/cream. Make sure the coffee isn’t too hot or boiling, as very high heat can cause the milk solids in ghee to burn quickly.
How Much Ghee Should You Use?
There is no set guidelines for how much ghee to add to coffee. Most recommendations suggest starting with 1 teaspoon of ghee per 8-12 oz cup of coffee. Here are some tips for ghee dosage:
- Start low – Try just 1 teaspoon at first to assess taste and digestive effects.
- Maximum 2 tbsp – Limit ghee to 1-2 tbsp max per cup to avoid excessive calories/fat.
- Consider your goals – Add more ghee if you are using it for anti-inflammatory benefits or nutrient absorption.
- Use less if drinking multiple cups – Limit to 1 tsp if planning to drink several cups of coffee with ghee.
What Type of Ghee Should You Use?
You can use plain, unsalted ghee or flavored ghee:
- Plain ghee – This has the most neutral flavor and allows the coffee’s flavors to shine.
- Flavored ghee – Varieties like vanilla or cinnamon ghee can add a subtle sweetness and aroma.
- Grass-fed ghee – For higher amounts of omega-3s and conjugated linoleic acid choose grass-fed over grain-fed ghee.
- Organic ghee – Certified organic ghee comes from cows not treated with hormones or antibiotics.
Healthy Substitutes for Ghee in Coffee
If you want to avoid ghee or need a dairy-free option, try these ghee replacements:
| Substitute | Benefits |
|---|---|
| Coconut oil | Adds creamy texture and MCTs for energy |
| Grass-fed butter | Has similar fat profile as ghee |
| MCT oil | Provides quick energy from medium chain triglycerides |
| Extra virgin olive oil | Healthy fats and antioxidants |
Benefits of Ghee vs. Butter in Coffee
Ghee and butter are both dairy products sometimes added to coffee. Here’s how they compare:
| Ghee | Butter | |
|---|---|---|
| Lactose content | Lactose-free | Contains lactose |
| Smoke point | 485°F | 350°F |
| Fat Content | 99% fat | 80% fat |
| Flavor | Nutty | Creamy, buttery |
Ghee has a higher smoke point so it is less likely to burn or scald. It has a richer flavor than butter and does not contain lactose. Both provide creamy texture and healthy fats.
Recipes With Ghee Coffee
Try these delicious ghee coffee recipes:
Turmeric Ginger Ghee Coffee
Ingredients:
- 1 cup brewed coffee
- 1 tsp ghee
- 1 tsp coconut oil
- 1/4 tsp turmeric
- 1/4 tsp ginger powder
- Dash of cinnamon
- Dash of black pepper
- Sweetener if desired
Instructions:
- Brew coffee and pour into a mug.
- Add ghee, coconut oil, spices and sweetener if using.
- Mix vigorously with a fork or small whisk until well blended.
- Drink immediately and enjoy the anti-inflammatory benefits.
Caramel Ghee Latte
Ingredients:
- 1 cup strong brewed coffee
- 1 tbsp ghee
- 1 tbsp brown sugar
- 1/4 cup warm milk
- 1 tsp vanilla extract
- Pinch of sea salt
- Cinnamon for garnish
Instructions:
- Add coffee, ghee, brown sugar to a small saucepan and heat on medium, stirring frequently until frothy.
- Remove from heat and carefully transfer to a blender. Add milk, vanilla and salt and blend until smooth and frothy.
- Pour into a mug, garnish with cinnamon and enjoy this decadent caramel ghee latte!
Conclusion
Adding a teaspoon or two of ghee to coffee has become a popular biohack among coffee and health aficionados. Ghee provides healthy fats, antioxidants, and anti-inflammatory benefits. It also makes black coffee taste silky, creamy and luxurious. However, ghee coffee should be consumed in moderation as part of a healthy diet. Excess calories and saturated fat intake should be limited. Overall, stirring a small amount of ghee into your morning Joe can be a tasty way to get an energy and health boost.