Is a morning shot of ghee healthy? Know the truth about this growing trend

Ghee has been a staple in Indian kitchens for centuries, used in everything from tadkas and sweets to festive offerings. Recently, wellness enthusiasts and social media influencers have popularised a new trend, taking a “shot of ghee” first thing in the morning. The idea is that this golden fat can boost digestion, improve immunity, aid weight management, and even enhance skin and hair health. But while the concept sounds enticing, is it truly backed by science, or is it just another internet fad?The Indian Council of Medical Research (ICMR) and the National Institute of Nutrition (NIN), in their 2024 Dietary Guidelines, advise moderation when it comes to visible fats like ghee. Adults are recommended to consume only 25–30 grams of such fats daily. Consuming more, especially in the form of a concentrated shot, can lead to increased cholesterol levels and a higher risk of heart disease over time. So, while ghee has undeniable nutritional benefits, the key question remains: Should it really be consumed in a concentrated shot every morning?Ghee is rich in fat-soluble vitamins A, D, E, and K, which support vision, bone health, immunity, and skin. It also contains medium-chain triglycerides (MCTs) that the body can quickly use for energy. Some proponents claim that consuming ghee on an empty stomach improves digestion by lubricating the intestinal walls and promoting better nutrient absorption. In Ayurvedic practice, ghee is said to balance the digestive fire and enhance overall vitality.Moderate consumption can also provide healthy fatty acids, including omega-3s, which may support heart health. For people who include ghee as part of a balanced diet, it can add richness and flavour without negative effects if the daily limits are respected.Despite its benefits, a concentrated morning shot may not be suitable for everyone. Ghee is high in saturated fat, which can raise LDL cholesterol when consumed in excess. For individuals with pre-existing heart conditions, obesity, or metabolic disorders, taking a spoonful of ghee on an empty stomach may do more harm than good.Excess intake can also lead to weight gain, digestive discomfort, or an upset stomach, especially if your body is not used to high-fat intake first thing in the morning. Children, elderly individuals, and people on restricted-fat diets should be particularly cautious.Instead of taking a raw shot, experts recommend moderate use of ghee in cooking, such as for tadkas, roti, or traditional sweets. This method spreads the fat throughout the meal, helping the body process it more efficiently. Pairing ghee with whole grains, vegetables, and proteins ensures that you benefit from its nutrients without exceeding daily fat limits.Some people also enjoy mixing ghee in warm milk or spreading a thin layer on chapatis. These methods are safer, culturally rooted, and still allow you to enjoy ghee’s flavour and nutritional benefits.Individuals with high cholesterol, heart disease, or obesity should avoid concentrated ghee shots. Those with digestive sensitivity or gallbladder issues may also experience discomfort. Pregnant or lactating women should consult a healthcare professional before adopting any new dietary trend.While ghee is nutritious and has several health benefits, taking a concentrated shot first thing in the morning is not universally recommended. Moderation is the key. The safest approach is to include ghee as part of balanced meals, respecting daily fat limits as advised by the ICMR-NIN Dietary Guidelines 2024. Doing so allows you to enjoy its rich taste and nutritional value without risking heart or metabolic health.By understanding both the benefits and risks, you can make an informed choice and avoid following trendy advice that may not suit your body or lifestyle.Disclaimer: This article is for general informational purposes only and is not a substitute for professional medical advice, diagnosis, or treatment. Always seek the guidance of a qualified healthcare provider regarding any medical condition or lifestyle change.Also read| Best cooking oil for Indian kitchens: Olive, sunflower, mustard, coconut oil or ghee