The reputation of butter has been polished over the years – because it is labeled a danger to be embraced as a natural, healthy kitchen company. So it is no surprise if you are uncertain about where it fits into a healthy diet. What is perhaps even more confusing is where Margarine fits into the picture.
Fortunately you are in the right place. Let’s take a look at the facts so that you can find out if and how butter can fit in your oetroutine and how much you can record.
What’s in butter?
Butter is made by chopping cream until the fat separates from the liquid, creating a rich spread that is approximately 80% fat (3” 4). The majority of that fat is saturated, the species linked to increasing cholesterol when consumed in large quantities. A tablespoon of butter contains about 100 calories, so it comes quickly if you are not measuring or deliberately about portion sizes (4).
In addition to fat, butter contains trace quantities in fat -soluble vitamins such as A, D, E and K (5). However, it is not an important source of these nutrients unless you eat quite a bit. I would not recommend eating butter for nutritional value, because you can get these nutrients from healthier food (2).
You may have heard that grass -fed butter is more nutritious than the conventional species. It is true that butter from cows with grass-fed cows can contain slightly more omega-3s together with a touch more conjugated linoleic acid (CLA)-a fatty acid is studied for its potential health benefits (6). Grass -fed butter can also have a little less saturated fat (6). But the differences are modest and do not change the overall image much. Butter is still a low -calorie, highly saturated food food that is best used, carefully in moderation, where it is logical (2).
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The relationship between the health of butter and heart
Concern about the date of butter and heart health date decades due to the high saturated fat content (7). Diets with a lot of saturated fat are associated with increased levels of LDL cholesterol – the type linked to a greater risk of heart problems over time (8). That is why public health recommendations have long advised to limit saturated fat (1” 8).
The nutritional guidelines for Americans suggest to keep saturated fat to less than 10% of the total calories, or approximately 13 grams of saturated fat daily (8). That is slightly less than the quantity in two tablespoons of butter (4).
Of course food choices rarely happen in a vacuum. What you eat instead of butter also matters (2). Replacing with refined carbohydrates will not improve the health of the heart, but alert to unsaturated fats from plant sources, such as olive oil or nuts, can have a positive impact (2). In real life that would look like resting your vegetables in olive oil instead of butter, for example.
Although science has evolved, the general consensus that there is value is to keep your saturated fat intake modest and to choose a mix of heart-healthy fat sources for the best long-term results (2).
About the experts
Katherine Basbaum, MS, RD Is Food Data Curator at MyfitnessPal. She received her masters in Nutrition Communication from the Friedman School of Nutrition Science & Policy at Tufts University and completed her internship at UVA Health, where she also works as a nutrition advisor for patients with cardiology.
Samantha Cassetty, MS, RD is a nationally recognized expert in the field of food and food, media personality, nutrition advisor and author. Cassetty is a former food director for Good Housekeeping and the co-author of the book Sugar Shock.
Butter vs. Margarine versus oils: What is the healthiest?
Butter contains a lot of saturated fat, while oils such as Olive, avocado and Canola are rich in heart-healthy unsaturated fats (2). Margarine lands somewhere in between. Older formulations contain trans fats, which are now generally recognized as particularly harmful to the health of the heart (9).
“Saturated and trans fats have been demonstrated harmfully if they are consumed excessly, but there are strong indications that polyunsaturated and monounsaturated fats offer health benefits with regard to inflammation and heart disease,” says Katherine Basbaum, RD, a registered dietitian of myfitnesspal (9). Brookell White, RD, adds: “Replacing saturated fat by unsaturated fats can help lower LDL cholesterol and reduce your risk of heart disease” (9).
Most modern margarines are made with vegetable oils and no more trans fats (2). Soft varieties in tub-style, often labeled when spreads can be a better choice than butter, especially for those who want to cut off on saturated fat (2).
Yet many spreads are strongly processed and unnecessary additives can include. That is why I generally recommend using minimally processed oils, such as avocado or olive oil, for daily cooking (2).
General myths about butter
Butter is of course, so it is automatically healthy.
It is true that butter is made from a natural process-chrance room but that does not mean that it is health-promoting (3). Many natural foods can be surplus unhealthy, so it is important to pay attention to the food quality, portion size and the other foods in your diet (2).
In this case, olive oil and avocado oil, both of which are natural, usually better for you options (2). If you are looking for something to spread on toast, a buttery spread or spreadable butter made with avocado or olive oil, alternatives with less saturated fat (2).
Butter causes weight gain.
No food causes weight gain in itself (10). Weight gain happens when you consistently consume more calories than you burn (10). That said, butter is calorie -rich and you can easily consume more calories than you plan (4). Keep an eye on how much you use your calorie intake and follow with the help of MyFitnessPal, can help you stay within your daily calorie goals.
Butter makes a comeback, so it must be healthy now.
Butter recently enjoyed a health hall, thanks to certain trends that celebrate completely natural foods (2). But a shift in perception does not change science. Although small amounts of butter can fit into a healthy diet, this does not mean that it must take the place of oils and other fats with clearer health benefits (2).
Butter is a great source of vitamins.
Butter does contain in fat -soluble vitamins such as A and D, but only in small quantities (5). You should eat a lot of butter to meet your needs, and I would not recommend that because it would lead to excessively saturated fat and possibly calories (2). You better get these nutrients from other foods, including leafy vegetables, fish and eggs.
Butter is better than margarine.
This depends on the type of margarine. Soft margarines made with vegetable oils can be a great choice, as long as they are lower to saturated fat – you have to read the label. ((2).
How much butter is too much?
The USDA food guidelines suggest that saturated fat limits to less than 10% of your daily calories, suggesting that most people eat less than 20 grams of saturated fat per day (1). Because butter contains about 7 grams per tablespoon, two tablespoons can set you near your daily goal (5). That means that you would exceed the goal to eat a varied diet with cheese, meat or fried goods (1).
The goals of the American Heart Association are even more conservative (8). They say they have no more than 13 grams of saturated fat a day – a quantity that you would exceed if you ate two tablespoons of butter (8).
Instead of completely cutting butter, think about how often and how much you use (2). A small amount can jump up vegetables or make a slice of whole -grain toast more fun.
But for the most part, consider cooking with healthy oils, such as avocado and olive oil, and accent meals with other healthy, plant base fats (2). For example, try to skip the butter and stamp some avocado on your toast instead.
Use MyfitnessPal to help you make more intentional and informed choices. It can help you identify when there are opportunities to make healthier choices.
Frequently asked questions: Is butter bad for you?
Is butter worse than margarine?
It depends on the type. Newer margarine spreads in tub-style made with vegetable oils and no trans fats can be a healthier choice (2).
Can I eat butter on a warm diet?
Yes, but keep portions small and make sure that most of your fats come from unsaturated sources (2). Also make sure that you remain within healthy saturated fat borders (2). You can use MyfitnessPal to follow your intake.
Is ghee healthier than butter?
Ghee contains no milk solids or lactose, so it can be better tolerated for some people, but it has 9 grams of saturated fat per tablespoon, so I would not categorize it as a healthier than butter (11” 12).
Is it better with grass -fed butter?
It has small differences in nutrients such as Omega-3S, but I would not choose butter for his Omega-3 content (6). You get a lot more from other sources, such as walnuts and fishing. Anyway, it is useful to reduce the amount of butter (and other sources of saturated fat) in your diet (2).
How much butter is safe to eat per day?
That depends on the other food you eat (2). Most people need to consume less than 20 grams of saturated fat per day, and some people may need even less (1” 8). Instead of thinking about how much butter you can eat, consider where it is useful to choose an unsaturated fat, such as sauttering vegetables or herb pellets (2).
The Bottom Line
Butter does not have to be completely forbidden, but it is also not something to lean on heavy (2). If you like a little butter on your toast or its rich taste makes sense in a recipe, it can be good as long as you stay in your saturated fat goals (2).
What is most important is the overall balance in your diet (2). Making heart-healthy oils Your daily go-tos for cooking and limiting the saturated fat in your overall diet can help you sometimes make room for a little bit of butter (2). MyFitnessPal makes it easier to stay on course and make informed swaps to support your goals.
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