Why Fats Matter: Exploring their Crucial Role in Gut Health(Part 5/5)

The Power of Good Fats: Monitoring Intake, Superfoods, and the Spotlight on Ghee. Mastering the tools for healthy fat consumption and understanding the benefits of superfoods like ghee.

Welcome Back, GutSphere Friends!

Part 5: The Power of Good Fats: Monitoring Intake, Superfoods, and the Spotlight on Ghee

Welcome to the grand finale of our comprehensive series on dietary fats. Throughout our journey, we've unraveled the truths about fats, explored the different types, delved into their profound effects on gut health, and provided practical guidance on tailoring fat consumption for optimal health. In this final installment, we focus on the power of good fats and the tools you need for healthy fat consumption.

In this section, we will:

1. Uncover the Sources of Fat to Include, Avoid or Limit: Understand which fats are beneficial and which ones to approach with caution.

2. Debate Plant-Based Fat vs Animal-Based Fat and Seed Oil vs Vegetable Oil: Learn the pros and cons of each and decide which is better for you.

3. Discover Superfoods for Fat: Find out which foods are packed with beneficial fats.

4. Learn about Fat Supplements and Their Uses: Understand when and why to consider fat supplements.

5. Monitor Adequate Healthy Fat Intake: Learn how to use the Bristol Stool Scale as a tool for monitoring and adjusting fat intake.

6. Spotlight on Ghee: Explore the benefits of this special superfood for fat, learn how to choose ghee, how to make it from butter at home, and how best to use it.

How to Fat sources to include, avoid or limit

It's important for us to consider both plant-based and animal-based fat sources to provide a comprehensive understanding of which fats to include, avoid, or limit in our diets. Here are the suggested lists for plant-based and animal-based fat sources:

Plant-Based Fat Sources

Include:

1. Avocados: Rich in monounsaturated fats and fiber, which support gut health.

2. Nuts (almonds, walnuts, pistachios, etc.): Good sources of healthy fats, fiber, and various nutrients.

3. Seeds (chia seeds, flaxseeds, hemp seeds, etc.): Contain omega-3 fatty acids and fiber.

4. Olive oil: High in monounsaturated fats, which may promote a healthy gut microbiome.

5. Coconut oil: Contains medium-chain triglycerides (MCTs) that can be beneficial for gut health in moderation.

6. Mustard oil: Mustard oil is a type of vegetable oil that is made from mustard seeds. It is high in monounsaturated fat and omega-3 fatty acids, both of which are beneficial for gut health. Mustard oil also contains compounds that have antibacterial and antifungal properties, which can help to keep the gut healthy. Contains erucic acid, which may have negative health effects when consumed in large quantities. However, the amount of erucic acid in mustard oil is relatively low, and it is unlikely to cause harm to humans when consumed in moderation.

Limit:

1. Processed vegetable oils (soybean oil, corn oil, etc.): Often high in omega-6 fatty acids, which can disrupt the balance with omega-3 fatty acids when consumed in excess.

Animal-Based Fat Sources

Include:

1. Butter and Ghee: Contains butyric acid, which supports gut health, and is a source of fat-soluble vitamins. Can be beneficial in moderation.

2. Fatty fish (salmon, mackerel, sardines, etc.): Rich in omega-3 fatty acids, which support gut health and reduce inflammation.

3. Grass-fed beef: Contains a healthier fat profile, with more omega-3 fatty acids and conjugated linoleic acid (CLA) compared to grain-fed beef.

4. Pasture-raised eggs: Higher in omega-3 fatty acids and other nutrients compared to conventionally raised eggs.

5. Dairy products from grass-fed cows (yogurt, kefir, etc.): Contain healthy fats and beneficial probiotics to support gut health.

Limit:

1. Butter: High in saturated fat but can be enjoyed in moderation as part of a balanced diet. Opt for grass-fed butter, as it contains higher levels of beneficial nutrients, such as conjugated linoleic acid (CLA) and omega-3 fatty acids.

2. Lard: Also high in saturated fat but can be used sparingly for cooking. Look for high-quality, pastured lard that is minimally processed

Avoid or Minimize:

1. Processed meats (hot dogs, sausages, bacon, etc.): High in unhealthy fats, sodium, and preservatives, which can negatively impact gut health.

2. Fatty cuts of conventionally raised meat: Can be high in unhealthy saturated fats and may contain fewer beneficial nutrients compared to grass-fed or pasture-raised options.

3. Full-fat dairy products from conventionally raised cows: Can be high in saturated fats and may contain fewer beneficial nutrients compared to grass-fed dairy products.

By considering these plant-based and animal-based fat sources and focusing on including the healthiest options while limiting or avoiding less healthy fats, we can optimize our gut health and support overall well-being.

Oftentimes, we see debate online, plant based fat vs animal based fat, and one group arguing which one is better. But we are here not to argue which is better. Like we listed above, it’s about our preference and balanced diet. Yes, it is possible to get balanced nutrients necessary for our body following different types of diets such as vegan, vegetarian, keto, paleo etc. We have seen people taking supplements to support the gaps in their nutrients when they follow specific diet regimen based on their preferences and health needs. 

However, we like to understand whether scientific and objective evidence supports which one is better. 

Plant based fat vs animal based fat: Which is better?

When assessing the benefits of plant-based fats versus animal-based fats, it is crucial for us to acknowledge that not all fats within these categories are created equal. Both plant and animal sources of fats contain various types of fatty acids, each with different health implications, especially concerning gut health.

Plant-based fats predominantly consist of unsaturated fats, including monounsaturated fats (MUFAs) and polyunsaturated fats (PUFAs). These fats are generally considered healthier for our gut microbiome due to their association with reduced inflammation, a more diverse gut microbiota, and improved overall health.

Some of the healthiest plant-based fats for gut health include:

1. Olive oil (high in MUFAs)

2. Avocado oil (high in MUFAs)

3. Nuts and seeds, such as almonds, walnuts, and flaxseeds (source of PUFAs and omega-3 fatty acids)

Animal-based fats are often higher in saturated fats, which have been historically linked to increased inflammation and gut dysbiosis. However, recent research suggests that the relationship between saturated fat intake and gut health is more complex and may be influenced by various factors such as overall diet, lifestyle, and genetics.

Some animal-based fats can be part of a gut-healthy diet when consumed in moderation:

1. Ghee and grass-fed butter (contain butyric acid, which promotes gut health)

2. Lard from pasture-raised pigs (when used sparingly and in moderation)

To optimize gut health, we should prioritize consuming unsaturated fats, such as those found in plant-based sources and fatty fish, which can support a healthy and diverse gut microbiome. Some animal-based fats can also be included in a well-rounded diet when consumed in moderation. Ultimately, the focus should be on the quality and diversity of fats, rather than strictly adhering to plant-based or animal-based sources. If we want to adhere to one form or another then we can use our wisdom that benefits our preference and health. Instead of arguing this camp is better than that camp and acting sanctimonious. 

Furthermore, even within the plant based fat, we see the argument between seed oil and vegetable oil. We like to understand whether scientific and objective evidence supports which one is better. 

Seed oil vs vegetable oil: Which is better?

When comparing seed oils and vegetable oils, it is important for us to consider the specific types of oils within each category, as their health effects can vary significantly. Both seed oils and vegetable oils contain different fatty acid profiles, which can impact gut health and overall health differently.

Seed oils are derived from the seeds of various plants, such as sunflower, flaxseed, and sesame seeds. These oils often contain a mix of monounsaturated and polyunsaturated fats, which can provide health benefits when consumed in moderation. Some seed oils, such as flaxseed oil, are particularly rich in omega-3 fatty acids, which are known to support gut health by reducing inflammation and promoting a diverse gut microbiome.

Vegetable oils, on the other hand, come from a variety of plant sources, including seeds, fruits, and nuts. Some examples of vegetable oils include olive oil, canola oil, and soybean oil. Similar to seed oils, vegetable oils can also provide a mix of monounsaturated and polyunsaturated fats. The health effects of specific vegetable oils depend on their fatty acid composition and processing methods.

To determine which type of oil is better for gut health, it's crucial to consider the specific oils within each category:

1. Some seed oils, such as flaxseed oil and chia seed oil, are high in omega-3 fatty acids and can be beneficial for gut health when consumed in moderation.

2. Extra-virgin olive oil, a vegetable oil, is an excellent source of monounsaturated fats and has been widely studied for its positive effects on gut health and overall health.

Ultimately, the key to choosing a healthier oil is to focus on the quality and composition of the oil, rather than strictly comparing seed oils to vegetable oils. We should prioritize oils rich in monounsaturated fats and omega-3 fatty acids, as these types of fats are known to support gut health. It's also important to consider the processing methods and potential contaminants in the oils, as highly processed oils or those with impurities can have detrimental effects on health.

Yes, it is important to consider processing methods and potential contaminants, and avoid highly processed oil. Let’s walk through the different processing methods.

Cold pressed vs Expeller Pressed ( Heat Pressed) vs Solvent Extraction vs Refined: Which one is better?

There are several processing methods used to extract oils from seeds, fruits, and nuts. These methods can impact the quality, nutritional value, and potential contaminants present in the final oil product. Here is an overview of the common processing methods and potential contaminants found in oils:

1. Cold pressing: Cold-pressed oils are extracted by mechanically pressing the seeds, fruits, or nuts at a temperature that does not exceed 120°F (49°C). This method retains the natural flavor, aroma, and nutritional value of the oil. Cold-pressed oils are generally considered high-quality and less processed.

2. Expeller pressing: Expeller-pressed oils are extracted by mechanically pressing the seeds, fruits, or nuts at high pressure and temperatures. This process can generate heat, which may result in the degradation of the oil's flavor, aroma, and nutritional value. Expeller-pressed oils are considered moderately processed.

3. Solvent extraction: This method involves using chemical solvents, such as hexane, to extract oil from seeds, fruits, or nuts. The oil is then separated from the solvent through evaporation and distillation. Solvent-extracted oils are considered highly processed and may contain trace amounts of chemical solvents.

4. Refined oils( Highly Processed Oil): Refined oils undergo additional processing steps, including degumming, neutralization, bleaching, and deodorization, to remove impurities, improve flavor and appearance, and increase shelf life. These processes can further degrade the nutritional value of the oil and may introduce contaminants, such as residual chemicals or bleaching agents. Refined oils are considered highly processed.

Potential contaminants in oils can include:

1. Pesticides: Oils derived from non-organic sources may contain pesticide residues if the plants were treated with pesticides during cultivation.

2. Heavy metals: Contaminants such as lead, mercury, or cadmium can be present in oils if the plants absorbed these heavy metals from the soil or if the processing equipment was contaminated.

3. Mycotoxins: Fungal contamination in seeds, fruits, or nuts can lead to the presence of mycotoxins, such as aflatoxins, in the final oil product.

4. Processing contaminants: Some contaminants can be introduced during the oil extraction or refining process, including residual solvents, bleaching agents, or other chemicals.

Highly processed oils to be cautious of include:

1. Partially hydrogenated oils: These oils have undergone hydrogenation to increase their shelf life and improve texture. This process can create trans fats, which are harmful to health.

2. Refined oils: Refined oils, such as soybean oil, corn oil, and canola oil, have been subjected to multiple processing steps, which can degrade their nutritional value and introduce contaminants.

To ensure we're consuming high-quality oils, opt for cold-pressed, unrefined, or organic varieties when possible. These oils generally retain more of their nutritional value and have fewer contaminants compared to highly processed oils.

Below is a list of oils categorized by the processing method commonly used for their extraction. Keep in mind that some oils can be processed using multiple methods, so it's essential to check the label to determine the specific processing method used.

Cold-pressed oils:

1. Extra virgin olive oil

2. Virgin coconut oil

3. Flaxseed oil

4. Pumpkin seed oil

5. Walnut oil

6. Avocado oil

7. Sesame oil

8. Mustard Oil

9. Groundnut Oil

Expeller-pressed oils:

1. Sunflower oil

2. Safflower oil

3. Grapeseed oil

4. Peanut oil

5. Canola oil

Solvent-extracted oils:

1. Soybean oil

2. Corn oil

3. Cottonseed oil

4. Rice bran oil

5. Some canola oils

Refined oils:

1. Refined olive oil

2. Refined coconut oil

3. Refined sunflower oil

4. Refined safflower oil

5. Refined grapeseed oil

6. Refined peanut oil

7. Refined canola oil

8. Refined soybean oil

9. Refined corn oil

10. Refined cottonseed oil

11. Refined palm oil

12. Refined rice bran oil

Remember to check the labels of the oils we purchase to confirm the processing method used. Choosing cold-pressed is the best and if that’s not available then choosing expeller-pressed oils when possible can help ensure higher nutritional value and fewer contaminants in the oils we consume.

Also, we have been repeatedly looking at diet consumption through a historical lens. And these cold pressed oils have been used for thousands of years in different cultures. So, those have come through trials and errors of many cultures for thousands of years. 

When we look at historical use, we try to provide an approximate historical timeline.

1. Sesame oil - One of the oldest known oilseed crops, with a history dating back to at least 2500 BC.

2. Olive oil - Ancient civilizations like the Greeks and Romans have used olive oil since at least 600 BC.

3. Mustard oil - Has been used in India and other parts of South Asia for thousands of years.

4. Coconut oil - Has a long history of use in tropical regions, particularly in South Asia and the Pacific Islands.

5. Peanut oil - Used in various cultures for centuries, particularly in West Africa and China.

6. Flaxseed oil - Flax cultivation dates back to ancient Egypt, but its use as an oil may have started later.

7. Palm oil - Has been used in West Africa for over 5,000 years, but its widespread use is relatively recent. It’s negative impact on deforestation of rainforest. 

8. Sunflower oil - Native to North America, sunflower oil became popular in Europe in the 18th century.

9. Safflower oil - Safflower cultivation dates back to ancient Egypt, but its oil gained popularity in the 20th century.

10. Canola oil - Developed in the 1970s as a low-erucic-acid alternative to rapeseed oil.

11. Soybean oil - Although soy has been cultivated in Asia for thousands of years, soybean oil gained popularity in the 20th century.

12. Corn oil - Became widely used in the 20th century, following the industrialization of corn production.

13. Cottonseed oil - Its use as an edible oil began in the late 19th and early 20th centuries.

14. Rice bran oil - Gained popularity in the 20th century, particularly in Asian countries.

15. Grapeseed oil - Became popular in the 20th century as a byproduct of winemaking.

So, choose oils and processes ( cold pressed)  that've been there for thousands of years. 

We can further personalize the fat consumption intake according to the season. We wrote about how food intake should be according to the season. Please revisit if you want to learn in detail about seasonal eating. 

Fat consumption according to the season

It's essential to recognize that our dietary needs can change according to the seasons, and this includes fat consumption. Environmental factors such as temperature, humidity, and daylight hours can influence our energy needs, metabolic processes, and even the availability of certain food sources. Here, we will discuss how we can adjust our fat consumption according to the season while maintaining gut health.

Winter:

1. During winter, our bodies require more energy to maintain a stable core temperature, and consuming healthy fats can help meet this increased energy demand. We may benefit from incorporating more high-quality animal-based fats like omega-3-rich fatty fish, grass-fed butter, and ghee, as they provide more energy-dense sources of calories. Additionally, consuming fats with anti-inflammatory properties, such as omega-3s from fish, can help support immune function and protect against seasonal infections.

Spring:

2. As temperatures start to rise in spring, our energy needs may decrease slightly, and we can adjust our fat intake accordingly. We can focus on lighter plant-based fat sources like avocados, nuts, seeds, and olive oil, which are rich in monounsaturated fats and essential fatty acids. These fats can help support gut health by promoting the growth of beneficial bacteria and reducing inflammation.

Summer:

3. During the summer months, we may prefer lighter meals that are easier to digest. It's essential to maintain a balanced intake of healthy fats to support gut health and overall well-being. We can prioritize plant-based fats like avocados, nuts, seeds, and cold-pressed vegetable oils, as well as omega-3-rich fish, which can help support gut health and reduce inflammation. Also, staying hydrated is crucial during the summer months, as dehydration can negatively impact gut health.

Fall:

4. As we transition into fall, we can gradually reintroduce more energy-dense fats into our diets to prepare for the colder months ahead. We can include moderate amounts of high-quality animal-based fats, such as fatty fish, grass-fed butter, and ghee, while continuing to consume plant-based fat sources like nuts, seeds, avocados, and olive oil. This balanced approach can help support gut health and maintain optimal energy levels.

Superfoods for fat.

We hear a lot about superfoods for fat. Let’s look at what are those through modern nutrition and also through ayurveda. 

Here are some superfoods for fat recommended by modern nutrition and Ayurveda:

Modern Nutrition:

Superfoods for Fat:

1. Avocado: Rich in monounsaturated fats, fiber, and antioxidants, avocados have been linked to various health benefits, including improved heart health and weight management.

2. Fatty fish: Fatty fish such as salmon, mackerel, and sardines are high in omega-3 fatty acids, which have been associated with a reduced risk of heart disease, improved brain health, and reduced inflammation.

3. Nuts and seeds: Rich in healthy fats, fiber, and various vitamins and minerals, nuts and seeds can be a great addition to a healthy diet. Walnuts, chia seeds, and flaxseeds are particularly high in omega-3 fatty acids.

4. Olive oil: Olive oil is rich in monounsaturated fats and has been linked to various health benefits, including improved heart health, reduced inflammation, and improved brain function.

5. Coconut oil: Although controversial, coconut oil has been linked to potential health benefits, including improved digestion and increased energy levels. It is high in saturated fats and should be consumed in moderation.

Ayurveda:

Superfoods for Fat:

1. Ghee: Ghee is clarified butter that is commonly used in Ayurvedic cooking. It is rich in butyric acid, a short-chain fatty acid that has been associated with various health benefits, including improved gut health and reduced inflammation.

2. Sesame oil: Sesame oil is commonly used in Ayurvedic cooking and is rich in polyunsaturated and monounsaturated fats. It has been linked to various health benefits, including improved heart health and reduced inflammation.

3. Coconut: The coconut fruit, including the flesh and oil, is a staple in Ayurvedic cooking. Coconut oil has been linked to potential health benefits, including improved digestion and increased energy levels.

4. Almonds: Almonds are a commonly used nut in Ayurvedic cooking and are rich in healthy fats, fiber, and various vitamins and minerals. They have been associated with various health benefits, including improved heart health and weight management.

5. Flaxseeds: Flaxseeds are a commonly used seed in Ayurvedic cooking and are high in omega-3 fatty acids, fiber, and various vitamins and minerals. They have been associated with various health benefits, including improved heart health and reduced inflammation.

We see that there are times we need to take fat supplements like any other supplements. 

The question is: What are the fat supplements and when to take them?

What are the fat supplements and when to take them?

We recognize that dietary supplements can be a useful tool to help meet an individual's dietary fat needs. Here are some common types of fat supplements and when they may be beneficial:

1. Omega-3 supplements: Omega-3 fatty acids are essential fatty acids that cannot be produced by the body and must be obtained through the diet or supplements. These fatty acids are important for various aspects of health, including brain function, heart health, and reducing inflammation. Omega-3 supplements can be beneficial for individuals who do not consume enough fatty fish, flaxseeds, or chia seeds in their diet.

2. MCT oil supplements: Medium-chain triglyceride (MCT) oil is a type of fat that is quickly absorbed by the body and used as a source of energy. MCT oil can be beneficial for individuals following a low-carbohydrate or ketogenic diet, as it can help increase the production of ketones. MCT oil supplements can also be useful for individuals with malabsorption issues, as it is easily absorbed by the body.

3. CLA supplements: Conjugated linoleic acid (CLA) is a type of polyunsaturated fatty acid that has been associated with various health benefits, including reducing body fat and improving insulin sensitivity. CLA supplements can be beneficial for individuals looking to lose weight or improve their body composition.

4. Fish oil supplements: Fish oil supplements are a source of omega-3 fatty acids and can be beneficial for individuals who do not consume enough fatty fish in their diet. Fish oil supplements have been associated with various health benefits, including reducing inflammation, improving heart health, and supporting 

Here are some common fat supplements and the conditions they are often used for:

Condition: Joint pain and inflammation

Supplement: Omega-3 fatty acids (fish oil, krill oil)

Condition: Cardiovascular health

Supplement: Omega-3 fatty acids (fish oil, krill oil), plant sterols (derived from vegetable oils)

Condition: Cognitive function and brain health

Supplement: Omega-3 fatty acids (fish oil, krill oil)

Condition: Skin health

Supplement: Omega-3 fatty acids (fish oil, krill oil)

Condition: Athletic performance and muscle recovery

Supplement: Medium-chain triglycerides (MCT oil)

Furthermore, in the context of gut microbiome.

Conditions related to gut health and the corresponding fat supplements that may be beneficial:

1. Inflammation: Omega-3 fatty acids (found in fish oil supplements) have anti-inflammatory properties that may help reduce inflammation in the gut.

2. Leaky gut syndrome: Glutamine supplements may help repair the gut lining and reduce intestinal permeability.

3. Irritable bowel syndrome (IBS): Probiotic supplements containing strains of beneficial bacteria may help alleviate symptoms of IBS, including bloating and abdominal discomfort.

4. Non-alcoholic fatty liver disease (NAFLD): Choline supplements may help improve liver function and reduce fat accumulation in the liver.

5. Gallbladder issues: Taurine supplements may help improve bile flow and support gallbladder health.

It is important to note that supplements should not be used as a substitute for a healthy, balanced diet. It is always best to consult with a healthcare professional or registered dietitian before taking any supplements, especially if you have a medical condition or are taking medications.

How to monitor whether we are taking adequate healthy fat or not?

We recommend monitoring our fat intake to ensure we are consuming adequate healthy fats for optimal gut health. Here are some ways we can monitor and adjust our fat intake:

1. We can keep a food diary. This can help us track our fat intake and identify any areas where we may need to make adjustments. We can use a free online tool or app to make it easier to track our intake.

2. We can use portion control. While healthy fats are important, it's still important for us to practice portion control to avoid overconsumption. A general guideline is to aim for a serving size of about one tablespoon of fat per meal.

3. We can get a blood test. We can get a blood test to check our lipid profile, which includes measures of total cholesterol, LDL cholesterol, HDL cholesterol, and triglycerides. This can help us determine if we need to adjust our fat intake.

4. We can work with a registered dietitian. A registered dietitian can help us determine our individualized fat needs based on our health goals and personal preferences. They can also help us create a nutrition plan that meets our needs.

5. We can listen to our bodies. Our bodies will often give us signals if we are not consuming enough healthy fats. If we experience symptoms such as dry skin, hair loss, or decreased energy, it may be a sign that we need to increase our fat intake.

In summary, monitoring and adjusting our fat intake is an important aspect of maintaining optimal gut health. By keeping a food diary, practicing portion control, getting a blood test, working with a registered dietitian, and listening to our bodies, we can ensure that we are consuming adequate healthy fats to support our gut health and overall well-being.

Furthermore, we can use visual stool monitoring. We have talked about stool monitoring in the past. Please visit to understand in detail.

How stool monitoring using Bristol Stool Scale can be used for monitoring and adjusting fat intake?

The Bristol Stool Scale is a commonly used tool to assess the consistency and quality of our bowel movements. It consists of seven different types of stools ranging from hard lumps to watery stools. The type of stool can be an indicator of the health of our digestive system, including the amount of fiber and fat in our diet.

Monitoring stool using the Bristol Stool Scale can provide insights into whether we are consuming enough healthy fats or not. Adequate intake of healthy fats can promote regular bowel movements and produce stools that are soft, formed, and easy to pass. On the other hand, a diet lacking in healthy fats can lead to constipation, hard and dry stools, or even diarrhea in some cases.

If we are experiencing constipation or hard stools, increasing our intake of healthy fats, such as avocado, nuts, and seeds, may help to soften stools and promote regular bowel movements. However, it is important to note that other factors, such as hydration and physical activity, can also affect bowel movements.

It is important to monitor stool consistency and adjust fat intake gradually to avoid any sudden changes that may cause gastrointestinal distress. Working with a healthcare professional or registered dietitian can also provide personalized recommendations for optimizing fat intake and promoting gut health.

We have almost come to the end of this master class. But before we end we want to talk about a special fat called ghee.

Ghee is a special superfood for fat

Ghee is a special superfood for fat, and it has many benefits for gut health. It is a good source of conjugated linoleic acid (CLA), which is a type of fatty acid that has been shown to promote weight loss and improve gut health. Ghee is also a good source of butyrate, which is a short-chain fatty acid that is produced by gut bacteria. Butyrate is important for gut health because it helps to keep the gut lining healthy and protect against inflammation. Ghee is also a good source of vitamins A, D, E, and K, which are all important for overall health.

Here are some of the benefits of ghee for gut health:

• Promotes weight loss: CLA has been shown to promote weight loss in animal studies. In one study, rats that were fed a diet supplemented with CLA lost more weight than rats that were not fed CLA.

• Improves gut health: Ghee is a good source of butyrate, which is a short-chain fatty acid that is produced by gut bacteria. Butyrate is important for gut health because it helps to keep the gut lining healthy and protect against inflammation.

• Boosts immunity: Ghee is a good source of vitamins A, D, E, and K, which are all important for overall health. Vitamin A is important for vision, skin health, and immune function. Vitamin D is important for calcium absorption, bone health, and immune function. Vitamin E is an antioxidant that can help to protect cells from damage. Vitamin K is important for blood clotting and bone health.

• Improves digestion: Ghee is a good source of healthy fats, which can help to improve digestion. Healthy fats help to lubricate the digestive tract and make it easier for food to pass through.

• Improves skin health: Ghee is a good source of vitamins A and E, which are both important for skin health. Vitamin A is important for cell growth and repair. Vitamin E is an antioxidant that can help to protect the skin from damage.

Ghee is a healthy and versatile fat that can be used in a variety of dishes. It is a good source of nutrients and can be beneficial for gut health.

How to choose ghee:

Here are some tips on how to choose ghee:

• Look for ghee that is made from grass-fed butter. Grass-fed butter is higher in nutrients than butter from grain-fed cows.

• Choose ghee that is organic. Organic ghee is free of pesticides and other harmful chemicals.

• Choose ghee that is unfiltered. Unfiltered ghee has a richer flavor than filtered ghee.

• Choose ghee that is stored in a glass jar. Glass jars protect ghee from light and heat, which can degrade the nutrients.

• Choose ghee that has a long shelf life. Ghee can last for months or even years when stored properly.

It is also important to note that ghee is a saturated fat, so it should be consumed in moderation.

Fun fact about ghee: Ghee stored for 100 years

Ghee that has been stored for 100 years is called "purana ghee" or "aged ghee." It is believed to have medicinal benefits, such as:

• Anti-aging. Purana ghee is rich in antioxidants, which can help to protect cells from damage and aging.

• Immune-boosting. Purana ghee is also rich in vitamins A, D, and E, which are all important for immune function.

• Digestive health. Purana ghee is a good source of butyrate, which is a short-chain fatty acid that is produced by gut bacteria. Butyrate is important for gut health because it helps to keep the gut lining healthy and protect against inflammation.

• Heart health. Purana ghee is a good source of monounsaturated fats, which can help to lower cholesterol levels and reduce the risk of heart disease.

• Brain health. Purana ghee is a good source of choline, which is an important nutrient for brain health. Choline is involved in a variety of functions, including memory, learning, and mood.

It is important to note that there is limited scientific evidence to support the medicinal benefits of purana ghee. However, there is some evidence to suggest that it may be beneficial for gut health, heart health, and brain health.

How to make ghee from butter at home

Here is the step-by-step guide on how to make ghee from butter at home

1. Gather our ingredients. We will need:

   • 1 pound of unsalted grass fed cow butter

   • A heavy-bottomed saucepan

   • A fine-mesh strainer lined with cheesecloth

   • A clean jar

2. Melt the butter in the saucepan over low heat.

3. Simmer the butter for 20-30 minutes, or until the milk solids have browned and sunk to the bottom of the pan.

4. Remove the pan from the heat and let it cool slightly.

5. Strain the ghee through the cheesecloth-lined strainer into the clean jar.

6. Discard the milk solids in the bottom of the pan.

7. Let the ghee cool completely before storing it in a cool, dark place.

Ghee can be stored for up to 6 months in a cool, dark place. It can be used in place of butter in any recipe.

How to use ghee

Here are some ways to use ghee:

1. Cooking: Ghee has a high smoke point, which means it can be heated to high temperatures without oxidizing or producing harmful compounds. It can be used in place of butter or oil in cooking, such as sautéing, roasting, or frying.

2. Baking: Ghee can be used in baking recipes in place of butter or oil. It adds a rich, buttery flavor and can make baked goods more moist and tender.

3. Spreading: Ghee can be used as a spread for toast or crackers, similar to butter. It can also be used as a substitute for butter in recipes that call for spreading, such as on pancakes or waffles.

4. Coffee or tea: Ghee can be added to coffee or tea as a creamy and flavorful alternative to milk or cream.

5. Ayurvedic remedies: In Ayurvedic medicine, ghee is often used as a carrier for herbs and spices to enhance their absorption and effectiveness. It can be used in Ayurvedic remedies such as medicated ghee, which involves infusing ghee with herbs for therapeutic purposes.

When using ghee, it is important to choose high-quality, organic ghee from grass-fed cows to ensure that it is free from harmful additives and toxins. It is also important to consume ghee in moderation, as it is high in calories and saturated fat. A general guideline is to consume 1-2 tablespoons of ghee per day as part of a balanced diet.

In summary, ghee is a versatile and healthy fat that can be used in many ways, from cooking and baking to spreading and Ayurvedic remedies. When using ghee, choose high-quality organic ghee and consume it in moderation as part of a balanced diet.

Summary of the Entire Series

In our comprehensive series on dietary fats, we journeyed through a plethora of topics aimed at providing you with a profound understanding of fats and their role in our body. We debunked several misconceptions, shedding light on the essential functions of fats. We journeyed through the types of fats, their sources, and their health implications, emphasizing the critical balance of Omega-3 and Omega-6 for optimal health.

We explored the fascinating intersection of dietary fats and gut health, demonstrating how dietary fat can influence our mood, cognition, and overall mental health. We provided practical strategies for tailoring fat intake based on personal health profiles, body type, and unique gut microbiome.

Finally, we focused on the power of good fats, providing you with tools to monitor your intake, understand the benefits of superfoods like ghee, and make informed decisions about sources of fats. We hope this series has equipped you with a deeper understanding of dietary fats and inspired you to make empowered, healthy dietary choices.

Looking Ahead: A Sneak Peek into the Next Edition

Let’s get back to our body as a machine framework. When we talked about the 5Fs for the gut microbiome, those were all inputs to our machine. Even when we discussed these F’s, we repeatedly mentioned one thing: exercise. That's the processing section of our body. However, many of us hate to exercise. In the next edition, we will look at how exercise benefits our gut microbiome and overall health. We will also explore why our body hates exercise and how to overcome that hate. Stay tuned to learn how to make your body love exercise.

Research Paper we are reading:

• The Role of Dietary Fat in Shaping the Gut Microbiome (Camillieri et al., 2016)

• Dietary Fat and the Gut Microbiome: A Review of the Literature (de Vriese et al., 2018)

• The Impact of Dietary Fat on Gut Microbiota and Health (Nieuwenhuizen et al., 2018)

• Omega-3 Fatty Acids and the Gut Microbiome (van den Heuvel et al., 2018)

• The Gut Microbiome and Obesity: Role of Dietary Fat (de Goede et al., 2018)

• The Gut Microbiome and Inflammatory Bowel Disease: Role of Dietary Fat (van den Heuvel et al., 2018)

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