Butter, a staple in many households, primarily contains saturated fats, which are typically solid at room temperature. These fats are commonly found in products such as coconut oil, lard, cheese, and cream. However, recent insights suggest that swapping butter for plant-based oils can significantly reduce health risks. A new study published in the journal JAMA Internal Medicine reveals that replacing butter with plant-based oils can lower the risk of premature death by 17%.
Plant-based oils like olive and avocado oil are rich in monounsaturated fats, which have been linked to a reduced risk of heart disease. These oils also contain anti-inflammatory omega-3 fatty acids. Stephanie Schiff, a registered dietitian nutritionist, advocates for the use of plant-based oils "almost exclusively" due to their health benefits.
“They’re healthier because they retain more nutrients — vitamins, minerals and antioxidants — than processed and refined oils.”
Schiff advises utilizing unrefined olive and unrefined avocado oil for optimal health benefits. For those who find it difficult to eliminate butter from their diets, she recommends opting for grass-fed butter. Grass-fed butter contains lower amounts of saturated fats and is enriched with more healthy fats and vitamin K2, which is known to enhance heart health.
“Butter has been shown to raise LDL (low-density lipoprotein) cholesterol in the body, which can clog your arteries and increase your risk of heart disease,”
The study that highlighted these findings analyzed data from over 200,000 adults, drawing significant conclusions about the dietary impact of butter versus plant-based oils. The research underscores a growing body of evidence advocating for healthier fat choices to mitigate health risks.
Seed oils, such as cottonseed oil, grapeseed oil, and soybean oil, have become a contentious topic on social media platforms. While they often receive negative attention, Schiff clarifies that they are not as detrimental as perceived.
“The problem with seed oils is the high ratio of omega-6 oils to omega-3 oils,”
A healthy balance of omega-6s to omega-3s—approximately four-to-one—can help reduce inflammation in the body. Conversely, high levels of omega-6s compared to omega-3s can increase inflammation. Schiff points out that much of our seed oil intake comes from ultra-processed foods where the oils are often highly refined and processed.
“we tend to get a lot of our seed oil from ultra-processed foods, and the oils in those foods are often highly refined and processed themselves,”
Despite the complexities surrounding seed oils, Schiff remains a proponent of using olive oil in everyday cooking and meal preparation.
“I use olive oil in salad dressing, for sautéing foods and sometimes in baking,”
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