酥油：比黄油健康吗？

What is ghee?

酥油is a type of clarifiedbutter. It’s more concentrated in fat than butter, as its water and milk solids have been removed.

它已在印度和巴基斯坦文化中使用了数千年。该术语来自梵语，意为“洒水”。创建酥油是为了防止在温暖的天气下变质黄油。

In addition to cooking, it’s used in the Indian alternative medicine system Ayurveda, in which it’s known as ghrita.

鉴于其牛奶固体已被去除，酥油不需要制冷，并且可以在室温下保持几周。实际上，像椰子油, it may become solid when kept at cold temperatures.

Summary

酥油is a type of clarified butter that’s stable at room temperature. It has been used in Indian cooking and Ayurvedic medicine since ancient times.

如何制作？

酥油是通过加热黄油来将液体和牛奶固体部分与脂肪分开的。

首先，将黄油煮沸，直到其液体蒸发，牛奶固体沉淀在锅底，然后将黄金变成深棕色。

Next, the remaining oil (the ghee) is allowed to cool until it becomes warm. It’s then strained before being transferred to jars or containers.

可以轻松地在家中使用grass-fed butter.

Summary

酥油can be made by heating butter to remove the water and milk solids from the fat.

How does it compare with butter?

酥油and butter have similar nutritional compositions and culinary properties, although there are a few differences.

卡路里and nutrients

Below is the nutrition data for one tablespoon (14 grams) of ghee and butter ( 1 , 2 ）：

两者都含有近100％的卡路里胖的.

酥油含有比黄油更高的脂肪浓度。克，克，它提供了更多的丁酸和其他短链饱和脂肪。

Test-tube and animal studies suggest that these fats may reduce inflammation and promote gut health ( 3 ）。

It’s also slightly higher in conjugated linoleic acid, a polyunsaturated fat that could help increase fat loss ( 4 ）。

Overall, the differences between the two are small, and choosing one over the other likely won’t significantly affect your health.

However, ghee is completely free of the milk sugar lactose and the milk protein casein, whereasbutter contains small amounts of each. For people who have allergies or sensitivities to these dairy components, ghee is the better choice.

烹饪用途

我黄油和酥油丰富n saturated fatty acids, which can handle high temperatures without becoming damaged.

Heating ghee also appears to produce much less of the toxic compound acrylamide than heatingvegetable and seed oils.

实际上，一项研究发现，当每个大豆油加热至320°F（160°C）时，大豆油的丙烯酰胺是酥油的10倍以上（ 5 ）。

Furthermore, ghee has a high smoke point, which is the temperature at which fats become volatile and begin to smoke.

Its smoke point is 485°F (250°C), which is substantially higher than butter’s smoke point of 350°F (175°C). Therefore, when cooking at very high temperatures, ghee has a distinct advantage over butter.

但是，尽管酥油在高温下更稳定，但由于其更甜，更奶油的味道，黄油可能更适合在较低温度下烘烤和烹饪。

Summary

酥油and butter have similar nutritional profiles, but ghee may be a better choice for those with lactose or casein sensitivities. While ghee is typically better for high temperature cooking, butter has a sweeter taste that may be more suitable for baking.

Benefits of ghee

Thanks to its impressive nutrient profile, ghee has been associated with several health benefits.

这是酥油的一些潜在好处：

• May reduce gut inflammation.酥油is a great source of butyric acid, a short-chain fatty acid that has been linked to lower levels of inflammation and improved digestive health in human and animal studies ( 3 , 6 , 7 ）。
• 富含共轭亚油酸。Some research suggests that conjugated linoleic acid may be beneficial for conditions like cancer, high cholesterol, and obesity ( 8 ）。
• Boosts vitamin A intake.酥油can help ramp up your intake of vitamin A, a fat-soluble vitamin that’s important for maintaining eye health, skin health, immune function, and more ( 9 ）。
• 可以支持心脏健康。酥油is rich in omega-3 fatty acids, which may help decrease inflammation and protect against heart disease ( 10 , 11 ）。

Summary

酥油富含重要营养素，例如维生素A，omega-3脂肪酸和共轭亚油酸。它还可能有助于减少肠道炎症并支持心脏健康。

Potential adverse effects

人们对饱和脂肪摄入量高度可变。

那些因响应高饱和脂肪摄入而倾向于将LDL（不良）胆固醇水平升高的人可能希望将其酥油或黄油摄入量限制为每天1-2汤匙。

另一个问题是，在高热量生产酥油期间，其胆固醇可能会被氧化。氧化胆固醇与多种疾病的风险增加有关，包括心脏病（ 12 ）。

根据一个较旧的分析，酥油含有氧化的胆固醇，但新鲜黄油却没有（ 13 ）。

Summary

The potential adverse effects of ghee include increased LDL (bad) cholesterol levels and the formation of oxidized cholesterol during its production.

How to make ghee

酥油is easy to make at home using just one simple ingredient: unsalted butter.

To get started, cut 1 pound (454 grams) of butter into cubes and add them to a large skillet or pot on low heat.

Next, allow the butter to melt and bring it to a simmer. Using a slotted spoon, remove any foam or milk solids that float to the surface.

让酥油煮15-20分钟，直到牛奶固体开始沉入底部并变成深金色。酥油也应该变得很香，并具有丰富而坚果的香气。

Once it’s ready, turn off the heat and let the ghee cool for a few minutes.

最后，使用奶酪碎屑或咖啡过滤器，然后将酥油粘到带盖的玻璃容器中。

自制酥油可以在室温下储存3-4个月，也可以冷藏长达1年。

Summary

酥油is easy to make at home using unsalted butter. It can be stored for 3–4 months at room temperature and lasts up to 1 year in the refrigerator.

底线

酥油是一种天然食品，具有悠久的药用和烹饪用途的历史。

它提供了比黄油的烹饪优势，如果您有乳制品过敏或不耐受，当然是可取的。

但是，没有证据表明它比整体上的黄油更健康。作为健康饮食的一部分，两者都可以适度享受。