Can you eat ghee if you are lactose intolerant?

Can you eat ghee if you are lactose intolerant

Can you eat ghee if you are lactose intolerant?

Do you have a lactose intolerance and are looking for a butter alternative? Is it okay to eat ghee?

If you’re lactose intolerant, then you know that dairy can be a real pain in the butt (and stomach!) But what about ghee?

Here’s what you need to know.

Ghee is made by simmering butter, at very low temperature, until the water evaporates, and the milk solids settle at the bottom. The solids are then caramelised and then removed.  What is left behind is a pure, golden oil that is rich in nutrients and flavour. (If you want to know what ghee taste like click here)

The milk solids that are removed include casein and lactose two common allergens. With 99.9% of the lactose removed, it means that it is considerably lower in lactose than regular butter.

Many people use ghee as a butter alternative if they are intolerant to lactose.

In addition to being lower in lactose, ghee also contains higher levels of butyric acid, a short-chain fatty acid that has been shown to have anti-inflammatory effects and healing on the gut lining.   This is good news as being lactose intolerant has symptoms of nausea, gas, bloating, cramps caused by the inability to break down lactose in the small intestine.  Read here for more signs, symptoms and how lactose intolerance occurs.

Most with lactose intolerance sadly swap butter for less desirable and chemically laden products such as margarine.  These products do nothing to improve wellbeing.  If you are looking for a butter alternative that spreads, cooks and taste like butter and is healthy for you, then ghee is your answer.

In summary, can you eat ghee if you are lactose intolerant?  Yes.

So, if you are lactose intolerant and looking for a butter alternative that you can cook with and is still rich in nutrients and flavour, ghee may be a good option for you.

Just be sure to check with your doctor or dietitian first to make sure it is okay for you to consume.

Where to find ghee in the grocery store

A photo of the dairy aisle at the local grocery store. In this blog we show you where to find ghee in the grocery store.

Looking for ghee in your local grocery store or supermarket can be tricky. There are so many different brands, and it’s not always clear which one is the best. But, where should you look for ghee in the grocery store?

  • International Aisle
  • Dairy Aisle
  • Health and Wellness Aisle

In this shopping guide, we recommend some of the most common places to find ghee in the grocery store. We’ll also give you a few tips on how to choose the right brand for your needs.

International Aisle

The best place to start is in the international aisle. Many supermarkets have a section dedicated to Indian and Asian foods, and this is where you’re likely to find traditional ghee. If your smaller grocery store doesn’t have an international aisle, check the shelves near the spices. Ghee is often shelved with other cooking oils, so that’s another good place to look.

Dairy Aisle

Another option is to check the dairy aisle. Ghee is made from butter, so it’s technically a dairy product.  It is also used by many as a healthy, lactose free butter alternative – hence the buttery aisle.

Health and Wellness Aisle

You may also find ghee in the health and wellness section of your grocery store. This is because ghee is lactose-free and with has extraordinary health benefits and is a favorite for those on keto diets and intermittent fasting programs.

You will usually find OMGhee in the dairy aisle. Because of its shortbread taste profile, many of our customers use it to spread their bread, dollop on their vegetables as well as cook their eggs and mushrooms.

What to look for in choosing your ghee in the grocery store

Now that you know where to find ghee in the grocery store, let’s talk about how to choose the right ghee for you.. The first thing you’ll want to look for is a brand that uses high-quality ingredients. This is important because ghee is made soley of butter. If the butter is of poor quality, the ghee will be poor.

Grass-fed butter

The other thing you should look for is 100% grass-fed butter as the sole ingredient. This means that the cows were fed a diet of only grass, and no other grains or supplements. Grass-fed ghee is higher in vitamins A and K2, is rich and beta carotene, and has higher amounts of CLA.

At OMGhee take our butter choice one step further and use Paris Creek Farms butter for our biodynamic, organic ghee. Biodynamic farms produce the highest nutrient profiles butter (great soil equals great grass for the cows). These farms have also been regenerated and so are fully sustainable (carbon neutral)  Add to this there are no nasties like GMOs, additives, or hormones. This is especially important when using ghee as medicine.  If you are using ghee as medicine, you might want to give the grocery store or supermarket a skip and instead get a recommendation from you health provider.

Country of origin

Lastly, country of origin, buy Australian organic ghee made with high quality organic Australian butter and you’re guaranteed to get the health benefits of a great ghee. Sadly, because of the cost of butter there are many unscrupulous manafacturers in other countries that adulterate the ghee with other oils, animal fats and starchy vegetables. Governments are cracking down this practice and and say another indication is price. Very cheap, mass produced ghee is more likely to be adulterated than not.

We hope you found this overview of where to find ghee in the grocery store or your local supermarket and what to look for when choosing ghee helpful. And don’t forget, you can order ghee online too. Happy cooking!

Can I Substitute Ghee for Butter? The Benefits of Swapping.

Can I substitue ghee for butter

There are a lot of butter alternatives on the market these days. If you’re looking for a butter alternative, you may be wondering if you can substitute Ghee for Butter. The answer is yes and there are many benefits to swapping butter for ghee in your diet. Let’s take a look at how Ghee and butter differ, and some of the benefits of making the switch!

Ghee has no milk solids – this means that there is no lactose, casein, or anything else that can affect those with dairy intolerances. Butter, on the other hand, contains all of these things. So, if you’re looking for a dairy-free option, Ghee is the way to go as a butter substitute.

Another difference between Ghee and butter is shelf life. Ghee can be stored in the back of your cupboard for years without going bad. Butter, on the other hand, will only last for a few months in the fridge. So, if you’re looking for an ingredient that will last longer, Ghee is a great choice.

Ghee has a higher smoking point than butter. This means that it can be used for cooking at higher temperatures without burning. Butter will start to smoke and burn at lower temperatures, so it’s not the best choice for cooking.  In many recipes Ghee as a substitute for butter is the obvious choice.  Cake do become a little more denser but biscuits are yum!  Here’s our favourtie ghee biscuit recipe – they’re a little like your favourite melting moments.

Ghee is the healthier option compared with butter.

Studies have shown Ghee has been shown to reduce cholesterol and inflammation levels in the body while boosting immunity. In fact, there are a whole range of health benefits to ghee that butter does not have – here are the 10 health benefits of ghee if you want to dive deep.

There are many advantages to swapping out butter and using Ghee as the alternative in your diet. So, if you’re looking for a healthier, dairy-free option with a longer shelf life, Ghee is a perfect choice. Give it a try and see how you like it. You might just find that you never go back to butter again!

If you have any questions, feel free to email us and I’ll be happy to answer them.

Do you have any tips for making the switch from butter to ghee? Let us know on our socials and be sure to check out our other blog posts for more ways you can swap our butter and use ghee as a healthy butter substitute.

What Does Ghee Taste Like?

A photo of a sad face, a smiling face and a really happy face indicating how people might feel after they realisew hat ghee tastes like!

We often get asked ‘what does ghee taste like?’

If you’ve never tried ghee before, you’re in for a treat! Or are you? Is it buttery and delicious? Or is it gross and oily and slimy?

We decided to list some of the comments our customers tell us about their taste tests so you can find out!

Ghee is sometimes described as nutty with a grainy feel.  But our customers say our ghee tastes completely different.

For example – from the mouth of babes, Miss 5 says

“it tastes like the bottom of the cornflake crackle” 

If you don’t know what a cornflake crackle is check out the original recipe here. It is basically butter, sugar, honey and cornflakes. 

Others describe it as “butterscotch” or “caramelised” and many say “It’s nothing like any other ghee I’ve ever tasted before!”.

The most common description of what ghee taste like is  ‘shortbread’.

We lovingly hand-make our ghee and think this is the key difference from other ghees. It is in the process of handmaking the ghee that we can achieve deep caramelization of the proteins. This is what gives our ghee its unique taste that people can’t quite put their finger on!

Ghee might not be the first obvious choice as a butter alternative, but those who do enjoy it, really enjoy it!

We say ‘you better believe it is better than butter’ and our consistent five-star google reviews back us up and do the raving for us.

So there you have it – our ghee is made from the finest quality organic butter Australia has to offer and tastes great! (unless you’re not a fan of cornflake crackles that is).

If you’re feeling adventurous, why not give it a try? You can purchase it on our shop page here – We’d love to hear what you think.

The Purest Ghee for a Keto Diet and Bullet Proof Coffee Recipe

purest ghee for keto diet bullet proof coffee

OMGhee is the only biodynamic, organic,  ghee in Australia making it the purest ghee for a keto diet and bullet proof coffee.

Ghee is considered to be one of the healthiest fats when eating a ketogenic diet.  The keto diet focuses on foods high in fat, low in carbohydrates and high in proteins.  Depending on where you read some have calorie restrictions others do not.  However, back to ghee.

The main reasons ghee is highly valued on a ketogenic (keto) diet is because eating pure ghee will not bump you out of a fast, it will curb your appetite and OMG it tastes so good.

Two more reasons is that Ghee is lactose free making it great for those with dairy intolerances and it has a high smoking point.  The high smoking point of ghee means is less likely to create free radical like other oils are prone to do when used for cooking in your keto diet.

Besides being an amazing cooking fat (I dare you to cook your steak in it, and eggs…. next level!) pure ghee is used in the widely popular bullet proof coffee.

Ghee and coffee – who would have thought it.  Having coffee on an empty stomach can cause acidity however, adding pure ghee in a keto bullet proof coffee is it has a soothing effect on the gut.

The addition of some spices makes it mmmmm – chef’s kiss – so so yummy.  Especially first thing in the morning.

There are lots of recipes for a bullet proof coffee despite its simplicity.  Here’s how we do it.


TIME 2 mins


Black coffee

1/2 tsp of clean, pure fat (OMGhee of course).  Some choose MTC oil, others coconut oil.  We believe the purest ghee for a keto diet is OMGhee because it is not only organic its also biodynamic.  The additional health benefits that come with ghee are a bonus plus it has plenty of other uses in the pantry as opposed to MCT oil.  You can up the amount of ghee overtime until you are more comfortable.

Any spices you may want to add. Our favourite is cinamon, nutmeg and a little cardomon to offset the coffee jitters.


In a blender wizz your your black coffee with your pure OMGhee ghee until it resembles a latte.

Voila! You’re done.

Here’s a video of me making it here (including bloopers!)

Ghee Waste

Leftover ghee waste

After making ghee there is a by-product of ghee waste.

Ghee waste is called Mawa.  It’s amazingly yum and perfect for making your sweets.  It has all the toastiness of ghee, mixed with sugar and it becomes an  excellent addition to desert recipes.  The recipe we like ghee waste the most for is traditional apple crumble topping.

The gheeliciousness of this cannot be overstated, and to be honest, my mouth is watering just thinking about it.

This leftover brown-coloured residue is a rich source of protein, fat and minerals and often used as a dietary supplement.  If you’re super interested in the nutritional details and other uses you can click through to an article here.  The health benefits are interesting, but boring compared to its taste.

OMG it is amazing!

One of my girlfriends, Sharon, loves the Mawa so much she eats it straight out of the jar.  It’s a special treat for her and she has named it Royal Ghee as a word play on the highly valued royal jelly from bees.

You do not get much of it from the cook and on my last batch I was able to get just 6 small jars.  Out of 42 kilos of butter, magically transformed into golden ghee, that’s not much – it is precious.

The easiest way to eat this is to make a crumble with a little sugar and sprinkle it over stewed fruit or ice cream (dairy overload anyone?!).

Now excuse me, I have to go have me some. ??


How to Store Your Ghee : 100 Year Old Ghee

How to store your ghee

If you’re wondering what to store when the zombie apocalypse comes then Ghee is one pantry staple, you are going to want to stock up on.

Preppers listen up! The shelf life of pure ghee is indefinite if stored correctly.  For best results put it well-sealed, in a cool dark spot.  Liken it to a cellared fine wine.  You can store it for a long time and the flavour will change and develop over time.

In India ghee was often placed into clay containers and buried for future generations. 100-year-old ghee is used in spiritual practices and said to contain special properties. It is highly valued for its medicinal properties.

In your home, if your ghee has been made correctly, unadulterated and all moisture and milk solids removed, storing your ghee at the back of the pantry – for years – will suffice.

Opening your ghee

However, once you have opened your Ghee you now how have air and moisture into the equation.  You now no longer have just pure ghee. You now have ghee with air and moisture, and more often than not, a dirty utensil added in for good measure.  Once open the rules for storing your ghee change.

Consider your usage and what recipes you are making and how long it takes you to finish a jar.

You can choose to leave your opened jar of ghee out on the bench for easy spreading or alternatively you can place it in the fridge if you are an occassional user.

In our household a jar lasts a week (or less depending on the menu that week) hence leaving the jar on the bench or a week or three is not a problem.

If you’re using your ghee for the occasional curry and have several weeks before cooking with it again then I suggest storing your ghee in the fridge until you are ready to use it again. Not because the nature of the ghee is to go off but more so because the use of a dirty utensil or unknown contaminants in the air cannot often be measured or controlled.

Personally, in our household we never store it in the fridge – and that goes for litres of the stuff, however as we have no control of what happens in your household we liked to say – as with the storage of all food products, it is wise to err on the side of caution.

Health Benefits of Ghee. Our Top 10.

health benefits of ghee

Ghee Benefits-

Ghee doesn’t just taste good it also has many health and wellbeing benefits. From increasing longevity to beautiful skin.  Here are our top ten.

1. Increases Immunity

Ghee is rich in Butyric Acid, which helps the body in producing T cells that fight diseases.

2. Decreases bad cholesterol

Ghee is a rich source of Omega 3 fatty acids which decreases LDL cholesterol

3. Reduces Inflammation

The level of antioxidants in Ghee makes it a great anti inflammatory.

4. Increases Brain Function & Mood

Eating ghee stimulates the production of oxytocin in the brain. This is also one of the ghee benefits.

5. Improves Digestion

Ghee contains butyric acid with the cells of your small intestine love and is its preferred source of energy.  It improves the quality of absorption by your small intestine and decreases the Acidic PH of your Gastrointestinal Tract

6. Strengthens Bone

Ghee is rich in Vitamin K, which helps in calcium absorption. It helps in the prevention of tooth decay and prevents atherosclerosis.

7. Sooth and Heal Skins

Ghee has cooling properties is antimicrobial and antioxidant. Being high in Vit A & E it is often applied topically for wounds, burns and rashes, this is another ghee benefit. One Hundred Washed Ghee is an ancient skin moisturiser and used in burns units. Here’s a video of the lengthly process it takes to make it.

8. Balances Hormones

Ghee is a dependable source of critical oil-soluble vitamins A and E that are needed for a healthy liver, balanced hormones, and fertility.

9. Assists in Weight Loss

Ghee slows down glucose absorption and stops sugar spikes,the major enemy of weight loss. As opposed to butter, ghee consists of short chain fatty acids that are not stored as fat by the body.

According to dietician Shilpa Arora, ghee is one of the most preferred vehicles for oleation* as it helps pull fat soluble toxins out of the cells and triggers fat metabolism, a process where the body kick-starts to burn its own fat for fuel.

Finally, (for this article anyway) here is the last health ghee benefits.

10. Relieves Constipation

Kind of self-explanatory right? So you can either eat a teaspoon of it before bed, or according renown Ayurvedic Doctor Vasant Lad “Taking 1 or 2 teaspoonfuls of ghee in a cup of hot milk at bedtime is an effective but gentle means of relieving constipation” . (Make sure that’s non-homogenised milk to receive the full medicinal qualities of milk at bedtime recipe)


*Administering a person with any kind of fat

Benefits of Ghee for Postpartum Mums

Best Postpartum nutrition for pregnant and new mums

Ghee has many brilliant benefits for postpartum mums and is highly recommended by many health professionals responsible for their care.

Here’s just a few of the many reasons why ghee is often listed as one of the top foods for postpartum nutrition for new mums and their babies.


1. Stops the roller-coaster of sugar spikes and assists with weight-loss.

But ghee is a fat!  Who would have thought it – regain your health (and your waistline) by eating more fat.

Not any fat though – Ghee.

If you’re eating infrequently and doing the whole grab and go lifestyle all while trying to feed your newborn, catch some ZZ’s and interact like a sane person;  you can be sure your sugar levels are going to fluctuate.  One of the top benefits for new mums is eating ghee slows down glucose absorption, stopping the sugar spikes – a major enemy of weight loss.


2. Mood Food.

Oh! the joy of sleep deprivation. (You know they use it as a form of war torture right?)

Add lack of sleep to your hormone storm and you’ve got some major brain fog and mood swings going on.

Who hasn’t hampered their weight loss goals by grabbing a chocolate or sugary sweet for a quick energy and mood booster?

Another health benefit for the new mum is eating ghee to stimulate the production of oxytocin in the brain.  Oxytocin assists with the laying down of the new brain pathways that are being developed after birth in new mums.  Ghee is just one tool in your nutritional toolbox to help provide you protection from the baby blues, mood swings and post-natal depression.  Ghee assists you in feeling more grounded and alleviates that strung out, wired feeling a lot of new mums’experience.  It helps you to supress the emotional eating rollercoaster.


3. Boob Food.

Ok, so you’ve just put your body through baby bootcamp and now it’s time to load up on all the good stuff, so you have a wonderful supply of breast milk.

Not only does ghee increase milk supply, but it has also great carrying properties.  Ghee increases the bioavailability of food and is renowned for transporting and assisting in the assimilation of vitamins and minerals deep into your cells (and breast milk) – quickly.  Meaning your newborn and you both have a great ready supply of essential nutrients and why up to two teaspoons of ghee daily is recommended for postpartum mums.


4. Constipation (as if you haven’t pushed enough).

If you want to lose weight, you must have good elimination of your bowls. Ghee contains Butyric acid; Butyric acid is a fatty acid that’s created when the good bacteria in your gut break down dietary fibre.

The Butyric acid in ghee assist in healing the intestine by providing food for the good bacteria in your gut as well as relieving one of the biggest complaints, besides sleep deprivation, new mums have –constipation.

Tip:  If you’re in need of help getting to sleep or using your bowels then try this nourishing recipe using ghee to kick insomnia and constipation to the curb.

If you’re interested in seven other superfoods for breast feeding mums’ click here


What to consider when buying ghee for you and your baby

Quality – It goes without saying really.   Now is not the time to skimp on our health and instead it is a time to nourish our bodies with the best possible products while it is healing.  That means no chemicals and GMOs.  Instead choose products like OMGhee that are biodynamic, organic, ghee made from the butter of grass-fed cows.

Shop OMGhee, Australias best and only biodynamic ghee here


Ghee and Clarified Butter – What’s the Difference?

ghee and clarified butter storage differences

Ghee and clarified butter… are they the same?

Often when purchasing ghee you will notice the term ‘clarified butter’ on the product label.  This can be confusing for shoppers.

So are they the same thing? No, they are not, and unfortunately the term, and the confusion it causes, can cause shoppers looking for pure ghee (and the unique medicinal properties it provides) mistakenly purchase clarified butter by mistake.

So how do they differ?  Here’s a quick list.

1. The process of how ghee and clarified butter is made

Butter during the transformation process at one stage, is clarified butter but it does not stop there.  Ghee cooking is one step further and making authentic ghee is more complex than simply boiling butter.  Correctly made, ghee has many medicinal values aside from its high smoking point and culinary uses.

2. Ghee has a higher smoking point
Butter has a smoking point of 350°F (177°C), Clarified butter has a smoking point of 250°F (121°C), and Ghee has an incredibly high smoking point of 485°F (252°C). That’s over 100 more than other oils like canola and coconut oils!  This makes ghee an incredible asset in your pantry. (click here for a super handy chart of different smoking points)

3. Shelf life and storage.
Due to the increased cooking time and the removal of lactose, casein, and moisture ghee has a longer shelf life than clarified butter. Ghee will store indefinitely whereas you are best to keep clarified butter in the fridge. Any butter left out on the kitchen bench for too long will quickly become rancid.

4. Ghee has a distinct flavour profile.

Ghee has a signature taste.  It is warm, toasty caramelised, with overtones of butterscotch.  Clarified butter has it’s own taste too.  They are different.

5. Milk solids – to ghee or not to ghee.

Ghee is ghee because all the milk solids have been removed. Clarified butter is not guaranteed to have all the milk solids removed.


Consider this. You have beef and lamb;  both are meat and completely different – yet kind of the same.  It’s the same in this scenario – both are heated butter – but they are completely different – yet kind of the same.

Are you confused yet ?