Revelation: Butter is not as bad as it is made out to be
Butter is one of the most notorious food items in the popular notion among weight-conscious people. But did you know that it is not as bad as it is popularly perceived to be? It is the wrong eating habits and excessive use of butter that harms health and increases fat. In this blog we are going to mention some of the major health benefits of butter as well as how and how much should you eat it for gaining the best benefits without adding to your kilos:
Talking about the flavor the butter has the qualities to tempt people- thanks to its rich taste, silky smooth texture, and ability to melt in the mouth. Besides, butter can easily be accommodated to most of the foodstuff to add a creamy touch to their original flavor. Along with fried and sautéed food items it is also used in desserts to make them creamy and smoother. Butter is most widely used in baked food items.
What are different types of butter?
The butter is further classified into multiple forms based on specific ingredients it contains and the production technique. Some popular types of butter are salted, unsalted, grass-fed, and clarified butter.
Apart from taste, another main difference between the unsalted and salted butter is that the latter contains sodium in addition to other general nutritional profile of butter. Some people have the wrong notion that unsalted butter has a lower number of calories but it is not true. Both varieties share the same calories.
Unsalted butter is generally preferred for preparing recipes where you need extra smoothness/silky texture without interfering with the taste profile. The salted butter on other hand is used for changing texture as well as brightening up the taste by bringing a salty flavor. Additionally, salted butter is also preferred by many people while making butter toast.
What are the nutrients found in butter?
In a single tablespoon of butter – around 14 gm in weight, you can find following nutrients:
Total fat: 11.5 grams
Vitamins and Minerals
Butter also contains some amount of vitamin A and eating a tablespoon of it can satisfy the 14% of vitamin A RDA for man and 11% for women.
Vitamin profile of butter (14 gm) as per Reference Daily Intake (RDI %)
· A: 11%
· E: 2%
· B12: 1%
· K: 1%
Butter contains multiple types of fat but the majority of its fat is of saturated type. Talking in terms of figures each tablespoon of butter contains a significant quantity of saturated fats- a tad above 7 Gms. It also contains between 30 and 31 milligrams of cholesterol per tablespoon.
It might come as a bit of a surprising fact but despite being a dairy item the butter has nil or trace quantize of protein.
What are some benefits of eating butter?
Here are a few benefits you can expect from consuming a moderate quantity of butter without exceeding the agreeable limits
Vitamin A for better eye health
Butter contains a good amount of Vitamin A that strengthens the immune system, improves skin health, and helps in increasing the visual abilities of the eyes.
Butter is a good source of health-friendly nutrients. It also provides conjugated linoleic acid and butyrate two potent compounds with excellent health benefits. As a part of the high-fat dairy, food butter lowers down the chances of diabetes and obesity. As for cardiovascular health, butter has its share of pros and cons. Due to a rich volume of calories and saturated fats it is advised to consume butter responsibly and in moderate quantities.
Various research studies on butter establish that when consumed in a reasonable amount, the butter can enrich the health value of your meal
Butter contains zero carbohydrates which makes it an ideal way to add modest fat to a low-carb diet. It also makes butter an excellent food item to be incorporated into a low-glycemic diet plan.
Good for increasing weight
However, along with this health-friendly vitamin and nutrients the butter is also a major source of fats and calories that increase your weight.
Prevents from certain cellular diseases
Butter also contains a rich amount of conjugated linoleic acid. CLA has been tested in laboratories that have proved its excellent health benefits in regards to cellular diseases. There is also research indicating that CLA can actively help in weight management exercise by reducing the body fat.
CLA is also associated with an improved immune system and reduce inflammation thus promoting the overall well-being of an individual.
One thing to remember here is that the above research is not done using the butter but the individual concentrated CLA. So, these benefits should not be read in regards to the butter but CLA- an ingredient found in butter.
If you are trying to gain weight, increase the fat content, or following a ketogenic diet plan then butter can be the ideal item to incorporate in your meal plans. As opposed to various other fat-rich items the butter has significantly better satiating properties.
It makes butter an apt substitute as you can satisfy your appetite and needs with a reasonable quantity of butter instead of consuming a larger volume of other fats that probably contain unhealthy processed ingredients as well.
Also certain specific types of butter derived from the milk of grass-fed cows also contain health-friendly nutrients like omega-3 fatty acids and vitamin K2.
Promotes intestinal health and regulates digestion
One of the fatty acids found in butter is Butyrate that is also associated with various health benefits. Butyrate is considered an energy accelerating agent for your intestinal cells that actively help in regulating digestive function. Butyrate soothes intestinal inflammation and promotes fluid/electrolyte uptake that eventually results in maintaining regularity and balancing electrolytes volume.
Butyrate can also be helpful in IBS (irritable bowel syndrome) treatment thus checking the digestive health issues like bloating constipation, diarrhea, and stomach pain.
Saves from free radical activities
The oxidation and high smoke points during cooking form oxidation that promotes the free radicals during the cooking process. Saturated fats of butter resist this oxidation process and thus save you from free radical effects.
Butter is a calorie-rich food and every single tablespoon of butter contains approximately 102 calories. When eaten in moderate amounts it is quite fine but overeating butter can increase your body fat by piling up additional calories.
To be more specific incorporating a single serving of butter can make you gain 4.5 KG in 12 months.
So eat butter in modest quantities and avoid consuming it multiple times in a day. You may even limit the serving size to 1-2 tablespoons per day. It is wise to avoid adding butter to foods that are already high in calories like white bread.
In one study it was found that the probabilities of obesity are reduced by adopting the diet with a higher portion of high-fat dairy items like butter.
Reduces probabilities of type 2 diabetes
In one instance it was found that a single serving of butter can lower down the chances of developing type 2 diabetes by 4%. It is worth mentioning that the conclusion was based on a review by over 600,000 people.
May be good for cardiovascular health
Based on some studies it was also suggested that moderate butter consumption also reduces the chances of cardiovascular incidents as well as strokes.
Note: However, the above information doesn’t make butter the heart hero as it also contributes to the factors that eventually lead to heart issues like increasing levels of the total as well as LDL cholesterol. This increase was noticed even when butter was consumed in moderation.
What is allergen information regarding butter?
As milk is the key ingredient of butter, it is not fit to be consumed by people with a dairy allergy. Eating butter can trigger adverse symptoms in such people as difficulty breathing or hives. Likewise, the people who are not consuming dairy products due to medical/health reasons should avoid eating butter.
What are some adverse effects of butters?
Eating butter doesn’t have any instant harmful impacts on a healthy individual provided it is consumed in a modest quantity. The occasional consumption of butter in moderation is preferable to eating it regularly- especially if you are already overweight or tend to overeat. It should be kept in mind that the butter contains around half of the agreeable daily quantity of saturated fats. So you need to consider this and adjust the quantity of other saturated fat foods to avoid exceeding the limit of 13 grams (of saturated fats) per day.
What are some best substitutes for butter?
As opposed to butter which is a dairy food, margarine is derived from highly processed vegetable oil. Another major difference between the two is that margarine is high in Trans fats which aren’t good for cardiovascular health profile.
Many weight-conscious people prefer margarine over butter. While the conventional margarine is rich in trans fats, the newer versions of margarine use ingredients/processes that contain the omega 3 fatty acids or other types of health-friendly, safer fat varieties.
The people who love the taste and culinary qualities of butter but want to avoid its harmful impact can find various butter substitutes with identical taste profile. These substitutes are less harmful to health as they contain a minimum or zero quantity of saturated fats and calories.
Margarine is a highly popular substitute for butter. Likewise, you can go for butter buds/sprinkles. They are produced by combining, butter, salt, and maltodextrin- a wise combination to make the butter more agreeable for your health.
Butter spray is another best way to add a buttery taste to your food without adding any calories. Its key ingredients include soybean oil, water, and salt along with some secondary ingredients. Being spray also helps in reducing the quantity to very low amounts per serving.
One of the most preferred substitutes to common butter is light butter spread. It is produced with butter but butter’s health impact is diluted by adding maltodextrin, water, and other ingredients. This wise preparation reduces the number of calories, total fat, and saturated fat making it much healthier than traditional butter.
Is there any natural ingredient to replace butter?
While it is not possible to find an all-natural ingredient that can replace butter, you may use your discretion to choose some food item that can imitate the specific aspect of butter that meets your current taste/texture requirements.
If you wish to eat a sandwich and looking for something that can be spread on it – in place of butter, then Avocado can be the apt substitute. It contains a healthy variety of fat and can easily be spread out. Besides, its flavor goes along well with bread. You may also try some variations like adding a pinch of salt to it.
Another fairly popular substitute is eating peanut butter that is trans-fat free and contains zero sugar. Unlike butter, it is also rich in protein which makes it a good fit for a protein-rich diet plan.
The people who employ butter to brighten up the flavor of bland or mild foods like boiled potatoes, can consider using healthy herbs and lemon instead. In most cases a few drops of lemon can do the trick but depending upon your preference you can use chives or similar herbs as well.
What are some storage guidelines for butter?
While keeping butter outside prevents it from caking and makes it easier to be spread out, this convenient way does not conform to the recommended healthy storage. According to the guidelines by the FDA and USDA, the butter should better be stored in a refrigerator.
The butter in its original container should be stored in a frozen form. Also after thawing it is advisable to consume it within a month.
Does saturated fats in butter cause heart diseases?
Butter is a rich mine of saturated fats which forms more than 60% of
its total fat followed by monounsaturated fat (26%) and polyunsaturated fat
One thing that might sound surprising is that regardless of the highly
respected belief for many decades, we don’t yet have any solid medicinal or
research-backed proof to prove the exact role of saturated fats is causing
· While it doesn’t mean that
saturated fat is healthy or fully safe to be consumed in high quantities, it
does indicate that unsaturated fats may not be as bad as they are commonly
believed to be.
· One of the best
pieces of advice here is (for healthy individuals) is to consume saturated fats
along with polyunsaturated fats (with the latter in higher quantities).
Research studies also show that consuming butter with lower saturated fats +
higher volume of polyunsaturated fats can reduce the probabilities of
cardiovascular issues that harm the heart.
What is the maximum volume of saturated fats for daily consumption?
Talking about the exact figures it is recommended that the daily intake of
saturated fats shouldn’t amount to 10% of the regular calorie intake.
In plain English you can eat a moderate quantity of butter when
combined with olive oil, nuts, etc.
Some other facts about butter
As a calorie-rich food with a high percentage of saturated fat, butter should best be consumed within modest limits which bring us to our next point.
As per medical experts, saturated fat consumption should not reach or exceed 10% of the daily calorie intake.
For instance if your average calorie consumption is 2000 calories the 3 tablespoons of butter are fine for you but avoid jumping over this limit.
People following a normal diet plan can take 1 or 2 tablespoons of butter daily.