Whether it was the crackle of a ghee tadka over dal in your childhood home…

Or the warm, golden drizzle on homemade laddoos during festivals, ghee has always had a sacred place in Indian kitchens. It wasn’t just food. It was love, healing, and tradition—served with every bite.

For generations, our grandmothers instinctively knew desi ghee benefits. From massaging newborns with it to cooking every meal with a spoonful of ghee, they lived by an Ayurvedic truth, modern science is only now catching up with. Ghee is not the enemy, it’s one of the most healing foods we can give our bodies.

At the NXT Global Conclave 2025, while speaking about the need to reclaim our health through nutrition and lifestyle, I emphasized a simple but powerful message: India doesn’t need fad diets; it needs to return to its roots. This is also the message that laid the foundation of my book with Tamannaah Bhatia — Back to the Roots.

One of those roots is A2 Desi Ghee—a superfood hiding in plain sight, right in our kitchens.

Here, we’ll explore why A2 ghee isn’t just a healthier alternative to refined oils and butter—it’s a powerful tool for immunity, gut health, joint strength, and even emotional well-being.

Backed by both Ayurvedic wisdom and modern science, ghee truly earns its title: Liquid Gold.

What’s Cooking in Your Kitchen?

What you choose to cook your food in matters as much as the food itself. Over the years, I’ve seen many people switch to refined vegetable oils thinking they’re making a healthier choice. But the truth? These oils could be silently doing more harm than good.

When it comes to ghee vs refined oil, there’s a clear winner—and it’s not the shiny bottle on the supermarket shelf.

Let’s break it down simply.

Refined Oils

These oils may look light and harmless, but most of them go through intense chemical processing before reaching your kitchen shelf.

Here’s what happens:

• Heated to extremely high temperatures, destroying natural nutrients.
• Treated with chemicals like hexane, a solvent used to extract oil.
• Undergo deodorizing and bleaching, making them look and smell ‘clean.’
• Often high in omega-6 fatty acids, which can trigger inflammation when out of balance.

What science says:

• A study in Nutrients highlighted that excess omega-6 intake (especially from refined oils) can contribute to inflammation, heart disease, obesity, and insulin resistance. (Source: Simopoulos A. P. (2016). An Increase in the Omega-6/Omega-3 Fatty Acid Ratio Increases the Risk for Obesity. Nutrients, 8(3), 128. https://doi.org/10.3390/nu8030128)

Over the years, we’ve seen rising rates of PCOS, thyroid disorders, gut issues, and joint pain—all linked in some way to chronic inflammation. And guess what fuels that fire? The wrong fats.

Here are my top picks for Indian cooking oils.

Butter

Butter definitely beats refined oils. But there are a few things to keep in mind:

• Most commercial butter comes from A1 milk, which may not suit everyone.
• It contains casein and lactose, which can be hard to digest, especially if gut health is already compromised.
• It lacks the Ayurvedic healing properties and digestive ease that come with A2 Desi Ghee.

Pro Tip:

If your gut is inflamed or your hormones are imbalanced, even butter may not digest well. Choose foods that are gentle and medicinal—like A2 ghee.

So before you sauté your veggies or toss that paratha on the pan—ask yourself what fat you’re using. Because what’s cooking in your kitchen could either heal your body… or slowly harm it.

Here’s a FREE 101 Guide on how to choose the best cooking oil.

Ghee: The Ancient Gold Backed by Modern Science

So, what makes A2 desi ghee special?

We’ve heard our grandmothers talk about it. It’s time we bring back this ancient superfood, not with nostalgia, but with science, logic, and intention.

What Is A2 Desi Ghee?

A2 Desi Ghee is made from the milk of indigenous Indian cows like Gir, Sahiwal, and Red Sindhi—cows known for their hump and the special A2 protein in their milk.

But it’s not just about the cow—it’s also about how the ghee is made. The traditional bilona method involves hand-churning curd to extract butter, which is then slowly simmered to make ghee. This age-old process preserves the medicinal qualities of the ghee and enhances its digestibility.

Unlike commercial ghee made from cross-bred or HF (Holstein Friesian) cows using industrial shortcuts, A2 ghee is richer, more therapeutic, and easier on the system.

Ayurveda treats ghee as a Rasayana – a rejuvenator. And today, science agrees.

Ayurvedic wisdom:

• Balances all three doshas – Vata, Pitta, Kapha.
• Acts as a carrier (anupana) – It enhances the absorption of herbs, vitamins, and nutrients.
• Soothes and heals the gut lining – Especially helpful for IBS, acidity, leaky gut.

Modern science:

• Stimulates digestive enzymes and bile flow – Helping with protein and fat breakdown.
• Aids liver function – One reason why it’s used in many cleansing protocols.
• Supports immunity – By keeping the gut microbiome strong and inflammation low.

Ghee vs Refined Oil: A Clear Winner

Let’s address the big debate!

• Refined oils are chemically processed, stripped of nutrients, and often loaded with inflammatory omega-6 fats.
• Ghee, on the other hand, is pure, stable at high temperatures, and packed with short-chain fatty acids like butyrate that your gut loves.

Cooking in ghee isn’t just tradition—it’s functional nutrition. We’ve seen clients heal their guts, balance hormones, and improve immunity by simply switching from refined oils to pure A2 ghee.

A2 Desi Ghee Benefits You Should Know

From your gut to your skin, from your joints to your hormones—here’s how desi ghee benefits your body:

1. Nourishes the gut:

• Contains butyric acid, a powerful anti-inflammatory that heals your gut lining.
• Promotes the growth of good gut bacteria and aids digestion.
• Used in Ayurveda for acidity, bloating, and constipation.

2. Improves vitamin absorption:

• Fat-soluble vitamins A, D, E, and K need healthy fat to be absorbed.
• Without enough fat, supplements, and food go to waste.
• Ghee acts like a carrier to transport these nutrients into your cells.

3. Lactose & casein-free:

• Safe for those with mild lactose intolerance or casein sensitivity.
• Can be used as a cooking medium for rotis, khichdi, rice, or even baking.

4. Boosts joint & bone health:

• One of the top benefits of cow ghee for joint pain is its ability to lubricate joints and reduce stiffness.
• Contains Vitamin K2, essential for calcium absorption and bone density.
• Also supports collagen production for healthier joints and skin.

5. Helps with fat loss:

• Pure ghee contains CLA (Conjugated Linoleic Acid) which helps reduce belly fat and supports metabolism.
• Unlike refined oils that promote fat storage and inflammation, ghee helps burn fat more efficiently.

6. Improves hormonal health:

• Your hormones are made from cholesterol. When you go low-fat, your body struggles to produce them. A2 Desi Ghee benefits hormonal health and emotional balance.
• We’ve seen women with PCOS, thyroid issues, and even fertility concerns benefit immensely by simply reintroducing A2 ghee into their lifestyles.

7. From skin to energy:

• A natural moisturizer and cleanser when used in homemade masks.
• Excellent source of sustained energy—no sugar crashes.
• Traditional ladoos made with ghee, jaggery, and nuts are nature’s original energy balls.

8. Mental clarity & focus:

• Butyric acid and fat-soluble vitamins like D and E help protect and regenerate neurons.
• It improves memory and calmness. Ideal for students, meditators, or anyone dealing with mental fatigue.
• It reduces brain inflammation. Butyrate helps reduce neuroinflammation, supporting overall cognitive health.

The Best Part? High Smoking Point = Safer Cooking

• Ghee has a smoke point of 450°F, making it perfect for Indian cooking.
• In contrast, refined oils break down quickly at high heat, releasing toxic compounds and free radicals.

Make a small switch today. Replace one cooking oil or butter with pure A2 ghee, and notice how your digestion, skin, joints, and energy begin to shift.

How to Use Ghee the Right Way (Dos & Don’ts)

We all know how powerful A2 desi ghee benefits can be. But here’s the truth: even the best food needs to be used the right way.

So let’s break it down!

DO This When Using Ghee

• Start small: 1 to 2 tsp a day is enough. Add it to warm foods. Ghee blends beautifully with rice, lentils (dal), khichdi, and even herbal teas.
• Use it while cooking – but not for deep frying: Ghee has a high smoke point (~250°C), so it’s perfect for sautéing or roasting at medium heat.
• Apply it externally for joint health: Warm ghee massage on knees or aching joints can ease pain and inflammation. Yes, one of the key benefits of cow ghee for joint pain is even topical!
• Spread on rotis with rock salt (if it suits you and your goals): This is grandma’s hack – and it works. It helps digestion, and absorption, and gives comfort like nothing else.

DON’T Do This with Ghee

• Don’t overheat or burn it: Deep-frying repeatedly with ghee changes its structure and creates harmful compounds.
• Don’t mix it with junk food or sugar-heavy meals: Ghee is sacred. Pair it with whole, real foods to truly enjoy its desi ghee benefits.
• Don’t buy commercial, adulterated ghee: Always choose pure A2 ghee from trusted sources. Most store-bought ghee is made with additives and low-quality milk.

You don’t always need to buy store-bought ghee. Our grandmothers made it at home for years—pure, fresh, and full of love. All you need is good-quality A2 milk, and you can do the same.

Simple steps to make A2 ghee at home:

• Boil A2 milk and set curd from it.
• Churn the curd to get white butter.
• Heat the butter on low flame until it turns golden and aromatic.
• Strain and store the ghee in a clean jar.

That’s it—clean and straight from your kitchen.

What If I Have Cholesterol Issues?

This comes up all the time. Let’s clear up the confusion.

Ghee is not the villain here. The ghee vs refined oil debate has been twisted by incomplete data. Most people blaming ghee have other underlying issues:

• No physical activity
• Processed foods and sugars
• Poor sleep
• Chronic stress

On the other hand, hundreds of our clients with cholesterol concerns use A2 ghee the right way and in moderation. The results?

• HDL (good cholesterol) goes up
• LDL and triglycerides stay under control
• Energy, digestion, and joint health improve dramatically

Listen to Your Body

Ghee is powerful, no doubt about that. But like any natural remedy, it may suit some and not others. Always tune in to your body and see how it feels. What works for one person may not work for another — and that’s completely okay.

If you have a heart condition or major cholesterol concerns, always work with your doctor or integrative health expert. It’s about quality, quantity, and overall lifestyle — not just one food.

When chosen well and used right, the desi ghee benefits are endless!

The Last Word…

At the end of the day, nature really does give us everything we need—we’ve just forgotten how to use it. A2 Desi Ghee isn’t just fat… it’s food for your cells, your joints, your gut, and even your mind. Whether you’re healing, building strength, or just trying to live better, this golden medicine can help bring you back to balance.

As I always say, true health isn’t about chasing perfection. It’s about aligning with nature—and sometimes, that starts with something as simple as a spoon of good ghee.

Disclaimer: The information provided in this blog is for educational purposes only and is not intended as medical advice. Always consult with a healthcare professional before making any changes to your nutrition, supplements, or lifestyle, particularly if you have a medical condition or are taking medication.

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Want personalized advice on how to incorporate desi ghee into your routine?

Set up a one-on-one consultation with our integrative team or explore our Gut Health Program to optimize your nutrition goals.

We also recommend you to Pick Pink – clean, reliable brands for A2 ghee.

Reach out to us at 1800 102 0253 or write to us at [email protected].

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