Diet butter may be a good choice if you're trying to cut back on saturated fats, trans fats, or partially hydrogenated oils, according to Amy Gorin , MS, RDN, a plant-forward registered dietitian nutritionist in the New York City area.
Most plant-based butters have removed or greatly reduced these ingredients in their products, resulting in a low-calorie, low-fat option. And before you turn up your nose at butter substitutes because of their bad rap, consider this: your classic trans-fat -laden margarine brands are a thing of the past. Now, healthy butter substitutes eschew partially hydrogenated oils for healthy fats. That's a really good thing because a review of studies published in the British Medical Journal found that trans fats were associated with an increase in coronary heart disease CHD and in the number of deaths caused by CHD.
Despite how complicated it seems, there are plenty of smart alternative butter options on grocery store shelves if you know what to look for. That's good news for all the people following specialized diets or trying to meet weight loss goals. Nutritionist shared their three guidelines for selecting the healthiest butter substitute that won't turn out to be worse for you than actual butter :. Ready to take the plunge into butter substitutes? Here are 10 of the healthiest butter substitutes nutritionists recommend.
Palinski-Wade says this is a smart choice because it only has three ingredients and is rich in monounsaturated and polyunsaturated fats, which can have a favorable impact on blood lipids.
It's also perfect if you're following a vegan, dairy-free, or gluten-free diet. Nutiva makes this spread with pureed coconut and nothing else. That's right, it has just the one ingredient! What exactly is ghee , anyway? Basically, it's butter run through a clarification process to eliminate all the water to create a higher smoke point while cooking.
The process also eliminates many of the proteins found in dairy, like casein. Palinski-Wade says this makes ghee an alternative butter spread that's easier for people with a lactose sensitivity to tolerate. It's also especially good for your GI tract. This brand is probably most synonymous with substitute butters, and Gorin says it's a perfect plant-based spread for many reasons.
It also has 70 percent less saturated fat and 40 percent fewer calories than dairy butter. It may even be better for the environment than dairy butter: "All of the palm oil it contains is sustainable," says Gorin, "and its production creates 70 percent less carbon emissions than dairy butter. Plus, since salt acts as a natural preservative, salted butter can resist bacteria growth and last longer than unsalted butter 4. These qualities make it the best choice to stock up on and always have on hand for everyday spreading.
Studies suggest that grass-fed milk is higher in certain nutrients, including anti-inflammatory omega-3 fatty acids, than milk from corn- and grain-fed cows. Grass-fed milk may also contain more vitamin K2, which is important for bone health 6 , 7. In addition, the diet composition of grass-fed cows can lead to changes in the taste, color, and texture of butters produced from their milk.
For example, Kerrygold has a deeper yellow color than typical butters. Beta carotene is a red-orange pigment that gets converted to vitamin A in your body 8. Kerrygold is known for its rich taste and creamy texture. It tastes delicious spread on toast, drizzled over vegetables or popcorn, and in baked goods. Both the salted or unsalted varieties of Kerrygold are widely available. Shop for salted or unsalted Kerrygold online.
The sea salted variety is an especially delicious option for spreading and everyday use, but it also comes in unsalted 9. Similar to Kerrygold, Vital Farms butter has a deeper yellow color and likely more of certain nutrients than non-grass-fed butters.
Organic dairy cows do not receive growth hormones, unnecessary antibiotics, or genetically modified organisms GMOs. For consumers who prioritize organic dairy, Horizon Organic butter is an excellent choice.
While most salted butters are made from just cream and salt, Lurpak also has lactic acid bacteria, or lactic cultures. Adding these bacteria to butter leads to fermentation , which contributes to a tangier, sharper taste You can spread it on toast or use it for frying, drizzling, and baking.
Look for Lurpak at specialty stores or in the imported aisle of your supermarket. Bordier is classically paired with radishes , but it can be used in a number of ways. Eating Bordier butter is an incredible treat. Ghee is made by melting butter and skimming off the milk solids so that mostly just the fat is left.
This process reduces the lactose content, making it a suitable option for those with lactose intolerance and a shelf-stable product that can last for up to a year. Ghee has a higher smoke point than regular butter, so it can be used in high heat cooking without degrading and turning into unhealthy trans fatty acids You can find Fourth and Heart products at health food and specialty stores, as well as some large grocery stores.
Use it as a spread on toast, muffins, or waffles, or drizzle it over roasted root vegetables. While the company that makes this sweet butter is based in Vermont, they distribute widely across the United States and can be found at some large grocery chains. Earth Balance Olive Oil Buttery Spread is one of the best options on the market, based on ingredients, taste, and availability. It mimics the taste and texture of regular butter and can be used on toast and in cooking.
ALA is an omega-3 fatty acid that has been linked to a decreased risk of heart disease 21 , This spread is also made without soy, which can be a common ingredient in vegan substitutes, and is a suitable option for those with soy allergies. A study in the American Journal of Clinical Nutrition compared the effects of oil-based margarine and butter on blood lipid levels in people with and without obesity.
The results revealed lower LDL levels in all the participants who used oil-based margarine instead of butter. Another comprehensive review evaluated the evidence that a Mediterranean-style diet would help prevent or treat cardiovascular disease. The authors analyzed results from multiple studies and concluded that no high quality evidence exists to support the effectiveness of a diet higher in unsaturated fats for preventing or treating heart disease. One tablespoon of unsalted butter weighing Butter consists of pasteurized cream.
Sometimes, manufacturers also add salt. In countries where cows eat grass, butter consumption has associations with a dramatic reduction in heart disease risk. This may be because grass-fed dairy products are much higher in omega-3 fatty acids , which are important for heart health. Margarine can contain a range of ingredients. Manufacturers add salt and other compounds to margarine to keep the flavor and texture enjoyable for the consumer.
These include maltodextrin, soy lecithin, and mono or diglycerides. They may also use olive oil, flaxseed oil, and fish oil in the production process. Some margarine producers might add vitamin A and salt. However, many types of margarine are free from artificial flavors and preservatives. Some types of margarine are for use as a spread only, and people should look for alternatives when baking or cooking.
People with soy, dairy, or other allergies or sensitivities need to read the labels and compare brands to find the margarine that best suits their needs and preferences. One tablespoon of unsalted stick margarine weighing This type of margarine may contain slightly fewer calories than butter, but some products may contain trans fats. Per tablespoon, light margarine or margarine-like spread provides :. Light margarine contains a higher percentage of water than traditional margarine, making it lower in calories and fat.
Even though it contains less saturated fats than regular margarine, it may still contain some partially hydrogenated oils. Phytosterols are similar in structure to cholesterol. As a result, they compete with cholesterol for absorption in the body, reducing how much cholesterol the body absorbs. This may bring down levels of blood cholesterol.
Margarine with phytosterols contains a blend of oils, such as olive oil or flaxseed oil. However, a editorial in the journal Cardiovascular Research suggested that phytosterols may have their own harmful effects on the walls of blood vessels.
The long-running debate about whether butter or margarine is the best choice for health may continue for some time. However, this may not actually benefit the overall discussion about nutrition and health in the long run. Butter can raise LDL cholesterol, but some studies do not seem to confirm that it adversely affects other risk factors for heart disease or stroke.
Also, health experts no longer see oil-based margarine as damaging to health, and it does seem to lower LDL cholesterol. The calories in both butter and margarine can add up with regular use in large servings. People following a weight-controlled diet should try to manage total calorie intake. This involves extra consideration when considering spreads and cooking or baking materials. Many other factors, such as lifestyle and genetics, play a role in the development of cardiovascular disease.
The best advice may be to focus on the lifestyle changes that are possible to make to improve overall health and well-being, rather than focusing on a single dietary component. Having moderate amounts of both butter and margarine on-hand, and alternating margarine with grass-fed butter, might allow a person to reap the benefits of both without contributing to excessive total fat intake.
When it comes to health, not all fats are equal.
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