Butter has long been a staple in kitchens worldwide, revered for its rich flavor and smooth texture. However, recent studies suggest it might not be as healthy as many once thought—especially when it comes to its impact on longevity and disease risk. If you’re a butter enthusiast, you might want to rethink your daily spread in favor of plant-based oils.
The Surprising Truth About Butter
Many health influencers have made butter sound like a health food, claiming it supports everything from gut health to brain function. Dr. Paul Saladino, for example, has a significant following where he promotes an animal-based diet, often highlighting butter as a superfood. However, the scientific evidence tells a different story.
A study recently published in JAMA Internal Medicine tracked over 221,000 people for 33 years, revealing that higher butter consumption was associated with a 15% higher risk of death. In contrast, replacing butter with plant-based oils like olive, canola, or soybean oil was linked to a 16% reduction in mortality rates.
According to CNN, experts, including Walter Willett, a Harvard professor of epidemiology and nutrition, emphasize that there’s no substantial evidence supporting butter’s health benefits. Rather, replacing butter with plant oils could help improve your long-term health.
Plant-Based Oils: A Healthier Choice?
While it’s not necessary to completely eliminate butter from your diet, even small reductions in butter intake in favor of plant-based oils can have significant health benefits. The study found that replacing just 10 grams (about 0.35 ounces) of butter daily with oils like olive, canola, or soybean oil was associated with a 17% reduction in both overall and cancer-related deaths.
But why do plant-based oils have this effect? It comes down to the type of fats they contain—healthy unsaturated fats like omega-3 and omega-6 fatty acids. These fats are known to reduce inflammation, support cell health, and lower the risk of heart disease. The omega-3s, in particular, have been shown to reduce the risk of cardiovascular disease and improve cognitive function.
Not All Oils Are Created Equal
When choosing a plant-based oil, not all oils are equally beneficial. The study highlighted olive oil, canola oil, and soybean oil as the most beneficial for health outcomes. These oils are rich in omega-3 fatty acids, which play a vital role in reducing inflammation and supporting overall health. Certain specialty oils, such as avocado, grapeseed, rice bran, and sesame, can also offer health benefits but might be pricier or more difficult to find.
On the other hand, some oils like corn, safflower, and sunflower oil are high in omega-6 fatty acids. While omega-6s are necessary for health, an excess can lead to chronic inflammation, especially in diets already rich in processed foods. It’s important to balance omega-6 intake with adequate omega-3s to prevent any potential negative effects.
Should You Eliminate Butter?
Although the research supports plant oils as a better choice for heart health and longevity, experts aren’t suggesting you should avoid butter entirely. Instead, it’s about making small adjustments to your daily diet for better long-term health.
Willett also advises using butter only when its flavor is truly needed, like in the case of lobster or other special dishes. In comparison, other animal fats like beef tallow, which have been promoted as healthy alternatives to seed oils, may not offer much health benefit over butter. When it comes to health, plant oils like olive and cold-pressed canola oils are the clear winners.
Moderation Is Key
Regardless of which oils you prefer, moderation remains crucial. All oils, even the healthier ones, are calorie-dense and should be consumed in moderation. Balancing your intake of various oils will ensure that you benefit from their nutritional profiles without overconsuming fats.
The Takeaway
If you love butter, there’s no need to banish it from your kitchen completely, but consider swapping it out for healthier alternatives like olive, canola, or soybean oil. These oils provide essential fatty acids that support heart health and may even help extend your life. Small changes in your daily fat choices could lead to significant long-term health benefits—making plant-based oils a smarter choice for your overall wellness.
At the end of the day, it’s all about balance. Keep enjoying the foods you love, but try to make small adjustments for a healthier, more sustainable lifestyle. After all, a little moderation and a good oil swap could be the key to living a longer, healthier life.
