Ghee vs. Olive Oil: The Battle of Fats in Indian Kitchens – What Should You Really Be Cooking With?

Introduction

The modern Indian kitchen is evolving — where once desi ghee reigned supreme, bottles of imported extra virgin olive oil now line pantry shelves. But amidst heart health concerns, culinary trends, and traditional wisdom, a crucial question arises: Which is better for Indian cooking — ghee or olive oil?

With growing interest in wellness and dietary fat quality, understanding the nutritional, cultural, and functional differences between ghee and olive oil is more important than ever. This article offers a science-backed, culturally grounded comparison to help you make informed choices for your meals.

Ghee: The Traditional Superfat

What is Ghee?

Ghee, or clarified butter, is made by simmering butter to remove water and milk solids. This results in a pure, golden fat rich in vitamins and a high smoke point.

Nutritional Highlights

• Rich in butyric acid, a short-chain fatty acid beneficial for gut health

• Contains fat-soluble vitamins A, D, E, and K

• Made up of approximately 62% saturated fat

• High smoke point of ~250°C (ideal for deep frying and tadka)

According to Healthline, ghee is easier to digest for those with lactose intolerance, as the milk solids are removed during the clarification process.

Why Ghee Works for Indian Cooking

Ghee is foundational in Indian cuisine — from aromatic tadkas to rich biryanis. Its smoky, nutty flavor complements spices and enhances the depth of Indian dishes. Moreover, ghee’s high smoke point makes it ideal for high-heat cooking, which is common in Indian recipes.

In Ayurveda, ghee is considered a sattvic food, believed to nourish the mind and body. It’s also known to support digestion and improve absorption of nutrients, as highlighted by the Ayurveda Journal of Health.

Olive Oil: The Global Gold Standard

What is Olive Oil?

Extracted from pressed olives, olive oil — especially extra virgin olive oil (EVOO) — is widely celebrated for its health benefits and is central to the Mediterranean diet.

Nutritional Highlights

• High in monounsaturated fats (about 73%)

• Contains oleic acid, which has anti-inflammatory properties

• Rich in antioxidants like polyphenols

• Smoke point ranges from 160°C to 210°C depending on the type

As per the Harvard School of Public Health, regular consumption of olive oil is linked to lower cardiovascular disease risk and reduced inflammation.

Does Olive Oil Suit Indian Cooking?

Yes and no. While extra virgin olive oil is ideal for salad dressings and low-heat sautéing, it's not ideal for deep-frying or high-temperature Indian cooking due to its lower smoke point. However, refined olive oil or light olive oil can handle moderately high heat and is sometimes used in Indian stir-fries.

That said, olive oil doesn’t pair as seamlessly with Indian spices and traditional flavor profiles as ghee does. Its grassy, fruity notes may feel out of place in dishes like dal tadka or paratha.

Ghee vs. Olive Oil: Comparison Table

Health Considerations

Heart Health

While olive oil is often considered “heart-healthy,” recent studies suggest that moderate ghee consumption does not increase bad cholesterol when paired with a balanced diet. A 2022 study in the Indian Heart Journal found that desi ghee may increase HDL (good cholesterol) in Indian adults.

Learn more: Indian Heart Journal – Ghee and Cardiovascular Risk

Weight Management

Both fats are calorie-dense. However, ghee's MCTs (medium-chain triglycerides) may aid in satiety, and olive oil’s monounsaturated fats support metabolic health. Portion control is crucial regardless of the fat used.

Gut Health

Ghee’s butyric acid supports colon health and digestion, especially in Indian diets that include legumes and whole grains. Olive oil's polyphenols also aid gut microbiome balance, particularly when consumed raw.

Environmental and Ethical Considerations

• Ghee: Often sourced locally, supporting rural dairy economies in India. However, concerns remain around large-scale dairy farming practices.

• Olive Oil: Imported for most Indian consumers, with potential carbon footprint concerns. Choose brands with transparent sourcing and sustainability practices.

Sustainable choices: BOHO Green Olive Oil or Conscious Food India, which offer ethically sourced oils.

What Do Nutritionists Say?

Dr. Rujuta Diwekar, one of India’s leading nutritionists, often emphasizes returning to traditional fats like ghee.
"Ghee is not the enemy — it's the overuse and imbalance of fats that is harmful," she notes in her wellness guide.

Meanwhile, functional nutritionist Luke Coutinho advises including olive oil for low-heat cooking and salads, but sticking to ghee or coconut oil for high-temperature Indian recipes.

Conclusion: Which One Should You Choose?

There’s no one-size-fits-all answer. The better choice depends on your cooking style, health goals, and flavor preferences:

• For everyday Indian cooking: Ghee wins for taste, stability, and tradition.

• For salads, dips, and sautéing: Olive oil shines with its antioxidant benefits.

• For balanced health: Use both in moderation, depending on the dish and method of cooking.

Ultimately, instead of chasing trends, consider cooking with context — both ghee and olive oil can play vital roles in a diverse, heart-healthy Indian diet.