What is ghee and why does it go with turmeric?
Ghee is clarified butter: water and milk protein are removed, leaving almost pure milk fat. In Ayurveda it is used as a carrier for active substances. Because curcumin is fat-soluble, fat such as ghee can improve absorption, but only to a limited extent.
Ghee explained simply
Ghee is made by heating butter slowly until the water evaporates and the milk protein settles. The clear fat is skimmed off. As a result it keeps longer than butter, tolerates higher temperatures for frying and has a nutty flavour. In Germany it is usually sold as “Butterschmalz”.
Ghee is an animal fat with a high share of saturated fatty acids. It is almost free of lactose and protein, but it is not vegan.
Ghee and turmeric in Ayurveda
In traditional Indian cooking and in Ayurveda, ghee is regarded as a carrier: it is said to “transport” the active compounds of herbs and spices. Turmeric is therefore often fried briefly in ghee, or a teaspoon is added to “golden milk”.
The biochemistry behind it
Curcumin is lipophilic: it dissolves poorly in water but well in fat. Taken with fat, it stimulates the release of bile with bile acids into the small intestine, and curcumin can be built into micelles that travel to the intestinal wall. The idea behind ghee therefore has a plausible basis.
Some context matters: studies show that absorption is better with fat than with water. But the kitchen trick is usually not enough to reach the blood levels seen in studies with curcumin extracts, because you would have to eat very large amounts of curry.
Frequently asked questions
Is ghee the same as clarified butter? Essentially yes. Ghee is traditionally heated a little longer, which gives it a nuttier aroma.
Can I replace ghee with oil? For curcumin absorption, what matters is mainly the fat itself. Vegetable oils such as olive or coconut oil are a common alternative.
Is a teaspoon of ghee enough to absorb turmeric well? It improves absorption, but not to a degree comparable to specially formulated preparations.
Ghee at a glance
Ghee consists almost entirely of fat and provides around 40 kilocalories per teaspoon. It contains saturated fatty acids, whose share in the overall diet should be limited. If you regularly combine turmeric with fat, keep an eye on a sensible total amount.
Another plus: ghee burns only at higher temperatures than butter. When used to toast spices it tastes mild and develops hardly any bitter notes.
Briefly fry turmeric powder in a teaspoon of ghee or another fat before adding vegetables or lentils. This distributes the curcumin through the dish and tastes good, too. You can just as well use olive or coconut oil if you want to avoid dairy.
