What's the Healthiest Butter Substitute?
Medically reviewed by Jamie Johnson, RDNMedically reviewed by Jamie Johnson, RDNButter is a kitchen staple due to its taste and versatility in cooking and baking. Most people can eat butter in moderation. However, if you have issues such as a milk allergy, lactose intolerance, or weight management, you may want to avoid or cut down on butter.Fortunately, there are many ways to enjoy food without butter. Alternatives like olive oil, coconut oil, and ghee can replace butter. Which substitute is healthiest for you depends on your health concerns.
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Why You May Need to Replace ButterMilk AllergyA milk allergy occurs when the immune system mistakes the proteins in milk as harmful. When the body releases histamine, symptoms include coughing, wheezing, and hives. Milk allergies are most common in infants and young children because most eventually outgrow it.If you're allergic to milk, avoid all products that contain milk, which includes butter and some artificial butter flavors.Lactose IntoleranceIf you have lactose intolerance, your body doesn't make enough of an enzyme called lactase, making it difficult to digest lactose. Butter has a small amount of lactose, so some people with lactose intolerance can eat it anyway. But if you're highly intolerant to lactose, you might want to avoid it.Other Health ReasonsLess than 10% of your total daily calories should come from saturated fat. One tablespoon of salted butter has 7.3 grams of saturated fat, which equals 36% of the daily value of a 2,000-calorie diet. It also has 102 calories and 30.5 milligrams of cholesterol.Regularly eating a lot of butter can lead to weight gain and health issues linked to weight gain. Research suggests that replacing saturated fats with unsaturated fats in vegetable oils, nuts, seeds, or whole grains may lower the risk of heart disease.A bit of butter is probably not harmful for most healthy people, but it's still much higher in saturated fats than plant-based oils such as extra-virgin olive, soybean, and canola.Popular SubstitutesOlive OilOlive oil is dairy-free, so it's a good butter substitute if you're allergic to milk or are lactose intolerant. One tablespoon of olive oil has 124 calories, no cholesterol, and 9% of the daily value for saturated fat. It is a key part of the Mediterranean diet and is also keto-, vegetarian-, and vegan-friendly.Replacing saturated fats with monounsaturated fats can help reduce levels of low-density lipoprotein (LDL) cholesterol ("bad" cholesterol). Olive oil is high in monounsaturated fats and has antioxidant and anti-inflammatory properties. Research suggests a link between a lower risk of heart disease, some cancers, and dementia in those who eat more olive oil than those who eat less or none.You can substitute olive oil for butter in many ways, including:Baking that calls for softened or melted butterBrushed on bread or toastSautéing or roasting vegetablesCoconut OilCoconut oil is dairy-free and goes with keto, vegetarian, and vegan diet plans. But it's about 90% saturated fat. Coconut oil is not better than butter if you're trying to avoid saturated fat. It raises LDL cholesterol as much as butter, beef fat, or palm oil. One tablespoon of coconut oil has 121 calories and no cholesterol.You can use coconut oil instead of butter to sauté vegetables or season sauces. However, because coconut oil contains more solid fats, use 25% less than what is called for in a recipe.GheeGhee is clarified butter. It's made with milk, so it's not a good substitute for butter if you have a milk allergy. However, it only has a small amount of lactose, and most people with lactose intolerance can have it. One tablespoon of ghee has 123 calories and about 36 grams of cholesterol.Due to its fat content, ghee is compatible with a keto diet. Since it's made with milk, it's not vegan but may be acceptable on some vegetarian diets. You can use ghee just like butter, such as:As a spreadFor sautéing and fryingIn place of vegetable or coconut oilsPlant-Based ButterPlant-based butters are dairy-free, so they're a good butter substitute for those with milk allergy or lactose intolerance. Plant-based oils include:AvocadoCanola oilsCoconutOlivePalm fruitPalm kernelSoybeanSunflowerThey are a good option if you follow a vegan or vegetarian diet. Depending on the specific ingredients, they may or may not be compatible with a keto diet.Nutritional profiles vary by brand, depending on the specific ingredients. Plant butter spreads like dairy butter and can be used in cooking and baking.Other Substitutes for BakingIn baking, butter doesn't just add flavor. It adds moisture, keeps ingredients from sticking together, and encourages flaky crusts. In general, you'll want to use a solid alternative when a recipe calls for butter and an oil alternative for recipes requiring melted butter. The healthiest choices depend on your reasons for avoiding butter. Some options are:Applesauce, unsweetenedAvocado oilBananas, mashedCanola oilCorn oilGreek yogurt, plainMargarinePeanut oilShorteningSoybean oilYou can also use soft margarine in place of butter. There are a lot of differences from brand to brand, so check labels carefully to see how much saturated and unhealthy trans fats it has. Some brands may contain dairy.Other Substitutes as a SpreadBread and butter are a classic combo. But there are many things you can spread on bread, crackers, or other foods to add savory flavor and texture. Here are just a few ideas:Avocado, mashed or as guacamole Cream cheeseHummusMargarineMayonnaiseNut butters, such as peanut, almond, and cashewSeed butters such as sunflowerSummaryMost people can enjoy butter in moderation. But those with certain health issues, such as lactose intolerance or milk allergy, should avoid eating it. Fortunately, there are many alternatives to butter in cooking, baking, or as a spread. Which one is the healthiest depends on your specific health concerns.Finding the right butter substitute may take some trial and error. Each alternative has its nutritional profile and potential health benefits and downsides. Be sure to read all product labels carefully to make the healthiest choice. Read the original article on Verywell Health.
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