Few foods have sparked as much debate as butter and its health attributes. Since the 1960s, the American Heart Association has recommended limiting foods high in saturated fats, like butter. But, with new research and insights, we have a more nuanced understanding of butter, saturated fat, and heart disease.
Is Butter Bad for You?
Butter from cow’s milk contains 7 grams of saturated fat per tablespoon. The American Heart Association suggests limiting saturated fat to no more than 6% of your daily calories, equating to about 13 grams for a 2,000-calorie diet. These guidelines are based on the idea that saturated fats raise cholesterol levels, increasing the risk of heart disease.1
However, recent studies question whether saturated fat is as harmful as previously thought and if the saturated fat in butter has the same effects as those in red meat, chocolate, yogurt, and cheese. Newer research suggests that saturated fat alone may not significantly increase the risk of heart disease.2
A 2018 study comparing olive oil, butter, and coconut oil showed butter significantly raised LDL “bad” cholesterol levels compared to the other two fats. While butter might be more neutral health-wise than once thought, it doesn’t offer the same benefits as polyunsaturated and monounsaturated fats. Moreover, a 2015 study found that replacing 5% of calories from saturated fats with whole grains or unsaturated fats lowered heart disease risk.
Which Butter Is the Healthiest?
If you prefer butter on your toast or in your cooking, here are the two healthiest options:
Grass-Fed Butter
Grass-fed butter comes from cows that graze on grass, resulting in higher levels of omega-3 fatty acids and conjugated linoleic acid (CLA). Research indicates this fat profile is healthier for your heart than traditional butter, making grass-fed butter a top choice.
Organic Butter
Organic butter is another healthy option, especially for those concerned about pesticide and hormone exposure. A 2017 study from the Netherlands found that organic butter also had higher levels of omega-3 fats and CLA than conventional butter.
Tips for Buying the Healthiest Butter
When shopping for butter, look for options with minimal ingredients — primarily cream and possibly salt. Avoid butters with added preservatives or artificial ingredients. Most cooks prefer salted butter for general cooking and unsalted butter for baking. Whipped butter, which has air whipped into it, contains 45% less fat per serving than regular butter. Spreadable butter, often mixed with seed oils like canola oil, can lower saturated fat content, which is helpful if you’re managing your intake.
Are Margarine and Ghee Healthier Than Butter?
Margarine was developed as a healthier alternative to butter with less saturated fat. However, early margarines were high in trans fats, which are more detrimental to heart health than the saturated fats in butter. Trans fats have been banned in the United States since 2015, and manufacturers have not used partially hydrogenated oils since 2018.
Ghee, a form of clarified butter used in Indian cuisine, removes milk solids, leaving pure butterfat. It contains short-chain fatty acids, CLAs, and omega-3 and omega-6 fatty acids. While research on ghee is limited, studies suggest these compounds may promote brain and immune health.
Healthiest Butter Substitutes
A balanced, plant-forward diet that limits butter and promotes healthier fat sources is ideal. Here are some healthier alternatives:
Olive Oil
Rich in monounsaturated fats and polyphenol antioxidants, olive oil is the primary fat source in the Mediterranean diet and is associated with numerous health benefits.
Mashed Avocado
Avocado is rich in monounsaturated fats, fiber, vitamins, and minerals. It can be used as a spread or a fat replacement in baking.
Nut and Seed Butters
These add flavor, fiber, protein, and beneficial nutrients to toast and baked goods. They can also lower added sugar in recipes.
Greek Yogurt or Icelandic Skyr
Greek yogurt and skyr can replace butter in baking, providing protein and probiotics. They also make excellent spreads for toast.
Should You Eat Butter?
Butter may not be as unhealthy as once thought, but it isn’t a health food. Replacing butter with healthier alternatives is better for your overall health. However, if your diet is predominantly whole, plant-based foods and you’re in good health, enjoying butter occasionally is okay.