Butter’s reputation has jumped around the years – from being labeled a dietary danger to being embraced as a natural, healthy kitchen. So it is no surprise if you are unsure where it fits into a healthy eating pattern. What may be even more confusing is where Margarine fits into the picture.
Fortunately, you’re in the right place. Let’s look at the facts so you can find out if and how butter can fit into your eating routine and how much you can include.
What is actually in butter?
Butter is made by itching cream until the fat differs from the liquid, creating a rich spread that is approx. 80% fat (3, 4). The majority of this fat is saturated, the kind of attached to raising cholesterol when consumed in large quantities. A tablespoon of butter contains about 100 calories, so it is added quickly if you do not measure or are intentional with part sizes (4).
In addition to fat, butter contains trace amounts of fat -soluble vitamins such as A, D, E and K (5). However, it is not a significant source of these nutrients unless you eat quite a bit. I would not recommend eating butter for the nutritional content as you can get these nutrients from healthier foods (2).
You may have heard that grass -fed butter is more nutritious than the conventional species. It is true that butter from grass-fed cows may contain a little more omega-3s along with a touch more conjugated linoleic acid (CLA)-a fatty acid studied for its potential health benefits (6). Grass -fed butter can also have slightly less saturated fat (6). But the differences are modest and do not change the overall picture much. Butter is still a high -saturated food food that is best used in moderation in moderation where it makes sense (2).
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The connection between butter and heart health
Concerns about butter and heart health date decades due to its high saturated fat content (7). Saturated fat diets are associated with increased levels of LDL cholesterol – the type associated with a greater risk of heart problems over time (8). Therefore, recommendations on public health have long advised to limiting saturated fat (1, 8).
The dietary guidelines for Americans propose to keep saturated fat to less than 10% of the total calories, or approx. 13 grams of saturated fat daily (8). It is slightly smaller than the amount in two tablespoons of butter (4).
Of course, food choices rarely happen in a vacuum. What you eat instead of butter also means (2). Replacing it with refined carbohydrates does not improve heart health, but swapping unsaturated fat from plant sources, such as olive oil or nuts, can have a positive impact (2). In real life, it would look like saucing your vegetables in olive oil instead of butter, for example.
While science has evolved, the general consensus remains that there is value in keeping your saturated fat intake modest and choosing a mixture of heart -healthy fat sources for the best long -term results (2).
About the experts
Katherine Basbaum, Ms, Rd is a food data curator on MyFitnessPal. She received her candidates in Nutrition Communication from the Friedman School of Nutrition Science & Policy at Tufts University and completed her dietary internship at UVA Health, where she also works as a nutrition adviser for cardiology patients.
Samantha Cassetty, MS, RD is a nationally recognized food and nutritionist, media personality, nutrition consultant and author. Cassetty is a former nutrition director for good household and co -author of the book Sugar Shock.
Butter vs. Margarine vs. Oils: What is the healthiest?
Butter contains high saturated fat, while oils such as olives, avocado and canola are rich in heart -healthy unsaturated fat (2). Margarine lands somewhere in between. Older formulations contained trans fat, which is now widely recognized as particularly harmful to heart health (9).
“Saturated and trans fat has been shown to be harmful when consumed in excess, but there is strong evidence that polyunsaturated and enoversed fats provide health benefits associated with inflammation and heart disease,” said Katherine Basbaum, RD, a MyFitnessPal -registered dietician (9). Brookell White, RD, adds, “replacement of saturated fat with unsaturated fat can help lower LDL cholesterol and reduce your risk of heart disease” (9).
Most modern margarines are made with plant -based oils and no longer contain trans fat (2). Soft, TUB-style Sort-Ofte labeled as a scatter can be a better choice than butter, especially for those who want to cut down on saturated fat (2).
Still, many spreads are very processed and can include unnecessary additives. Therefore, I generally recommend using minimally processed oils, such as avocado or olive oil, for daily cooking (2).
Common myths about butter
Butter is natural so it is automatically healthy.
It is true that butter is made of a natural process-fucking cream-but it does not mean that it is health-promoting (3). Lots of natural foods can be unhealthy in excess, so it is important to be aware of nutrition quality, portion size and the other foods in your diet (2).
In this case, olive oil and avocado oil, both of which are natural, have a tendency to be better for your options (2). If you are looking for something to spread on toast, a butter -spreading or spreading butter is made with avocado or olive oil, alternatives with less saturated fat (2).
Butter causes weight gain.
No single food causes weight gain on your own (10). Weight gain occurs when you consistently consume more calories than you burn (10). That said, butter is calorie -tight and you can easily consume more calories than you may intend (4). Keeping out how much you use and track your calorie intake using MyFitnessPal can help you stay within your daily caloric dimensions.
Butter makes comeback so it has to be healthy now.
Butter has enjoyed a bit of a whole bridge recently thanks to certain trends that celebrate completely natural foods (2). But a shift in perception does not change science. While small amounts of butter can fit into a healthy diet, it does not mean that it should take the place of oils and other fats with clearer health benefits (2).
Butter is a good source of vitamins.
Butter contains fat -soluble vitamins such as A and D, but only in small quantities (5). You will need to eat a lot of butter to meet your needs and I would not recommend it as it would lead to excessively saturated fat and possibly calories (2). It is better to 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 plant oils can be a good choice as long as they are lower in saturated fat – you will need to read the label. (2).
How much butter is too much?
The USDA diet guidelines suggest limiting saturated fat to less than 10% of your daily calories, suggesting that most people eat less than 20 grams of saturated fat per day. Day (1). Since butter contains about 7 grams per day. SKSK, two tablespoons could put you near your daily goal (5). This means that you would exceed the target when eating a varied diet with cheese, meat or baked goods (1).
American Heart Association’s goal is even more conservative (8). They say to have no more than 13 grams of saturated fat per day. Day – an amount you would exceed if you ate two tablespoons of butter (8).
Instead of cutting butter all the way out, think about how often and how much you use (2). A small amount can spruce vegetables up or make a slice of whole grain bowl more fun.
But mostly consider cooking with healthy oils, such as avocado and olive oil, and accent meals with other healthy, plant -based fats (2). Try e.g. Try to skip the butter and mash some avocado on your toast instead.
Use MyFitnessPal to help you support you to make more intentional and informed choices. It can help you identify when there are opportunities to make healthier choices.
Often asked questions: Is butter bad for you?
Is butter worse than margarine?
It depends on the type. Newer TUB-style margarine spreads made with plant oils and no trans fat can be a healthier choice (2).
Can I eat butter on a heartbeat diet?
Yes, but keep sharing small ones and make sure most of your fats come from unsaturated sources (2). Also, make sure you stay within healthy saturated fat limits (2). You can use MyFitnessPal to track your intake.
Is ghee healthier than butter?
Ghee contains no milk resistance or lactose, so it may be better tolerated for some people, but it has 9 grams of saturated fat per day. Tbsp, so I wouldn’t categorize it as healthier than butter (11, 12).
Is grass -fed butter better?
It has smaller differences in nutrients like omega-3s, but I would not choose butter for its omega-3 content (6). You get much more from other sources, such as walnuts and fish. Either way, 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?
It depends on the other foods you eat (2). Most people need to consume less than 20 grams of saturated fat a day, and some people may need even less (1, 8). Instead of thinking about how much butter you can eat, consider where it makes sense to choose an unsaturated fat, e.g. When saising vegetables or spice grains (2).
Can I cook with butter every day?
Consider choosing oils rich in unsaturated fats, such as olive oil or avocado oil, instead (2). Unlike butter, these oils are versatile and offer nutrients that support prolonged health (2).
The lower line
Butter does not have to be completely out of bounds, but it is nothing to lean on strong (2). If you like a little butter on your bowl or its rich flavor makes sense in a recipe, it can be fine as long as you stay within your saturated fat dimensions (2).
What matters most is the overall balance of your eating pattern (2). Making heart-healthy oils for your daily go-toos for cooking and limiting the saturated fat in your overall diet can help you create space for some butter sometimes (2). MyFitnessPal makes it easier to stay on track and make informed swaps to support your goals.
The post is butter bad for you? Myths & Facts first appeared on the MyFitnessPal blog.