Is Butter Healthy? Nutritionist Explains The Pros And Cons Of The Popular Spread

Butter has long been seen as a dietary villain, vilified for its high fat and cholesterol content. However, in recent months, the once-maligned spread has found its way into the limelight as a trendy “superfood.” From viral butterboards—where the creamy spread is served with various toppings to create a colorful dip—to the rising popularity of “butter coffee” or “bulletproof coffee,” butter is now making a comeback, particularly on social media. But how healthy is it, really?

Butter’s Evolution: From Unhealthy to Chic

While butter has been enjoyed as a luxury food for centuries, it’s only recently that it has been rebranded as a health food by influencers and wellness advocates. For example, butterboards have taken Instagram by storm, while butter coffee, a drink made by adding butter to freshly brewed coffee, has also garnered attention outside of coffee circles. These trends are often embraced by followers of high-fat, low-carbohydrate diets, such as the carnivore diet, which focuses on animal-based foods.

But does the hype about butter hold up to scrutiny from nutrition experts?

Butter: Is It a Healthy Snack?

According to Tanja Maxeiner, an IHK health coach, butter may not be as bad for you as its reputation suggests—though moderation is key. “In combination with dates, butter helps to regulate blood sugar levels, which can spike from the sweet fruit,” Maxeiner explains. However, she stresses that quantity matters. She recommends limiting butter consumption to 15-20 grams per day. While she doesn’t consider a date filled with butter unhealthy, she notes that it’s not the best choice for a regular snack, nutritionally speaking.

Cholesterol and Butter: A Closer Look

For years, butter was criticized for its cholesterol content, with many believing that it could negatively impact blood cholesterol levels. However, recent studies have shown that the cholesterol in butter doesn’t have as significant an effect on blood cholesterol as once feared. Maxeiner concurs, stating, “It has now been proven that the cholesterol content of butter does not significantly influence blood cholesterol levels.”

That said, Maxeiner still recommends that vegetable fats—such as high-quality olive or rapeseed oil—be prioritized for heart health. “Animal fats, like those in butter, can contribute to hardened arteries over time, while vegetable fats are considered better for brain function,” she adds.

Butter vs. Margarine: Which is Healthier?

The debate between butter and margarine has long been a contentious one, with many opting for margarine due to its lack of animal fats. However, Maxeiner argues that, when consumed in moderation, butter is a better choice. “Butter is a natural product, while margarine is often highly processed and contains additives,” she explains.

Maxeiner does advise that if butter is a regular part of your diet, it’s best to opt for butter from pasture-raised cows, as this improves the quality of the milk and, in turn, the butter. If large quantities of spread are necessary, she suggests selecting organic margarine to avoid unnecessary artificial ingredients.

The Nutritional Benefits of Butter

Though butter does contain some vitamins—such as A and D—along with magnesium and calcium, Maxeiner notes that these nutrients are not substantial enough to justify excessive butter consumption. “Researchers are still studying whether butyric acid, found in butter, can have a positive effect on chronic illnesses, but no definitive conclusions have been reached,” she says.

What to Consider When Cooking with Butter

Despite its newfound status as a health food, butter has practical limitations in the kitchen. Its high water content means it burns quickly when frying, making it unsuitable for high-heat cooking. Maxeiner recommends using butter primarily as a spread or as a finishing touch after cooking. For frying, she suggests opting for a more heat-resistant vegetable oil. However, those unwilling to forgo butter’s flavor can try clarified butter or ghee, both of which are more suitable for cooking.

Moderation is Key

As with most foods, butter’s health impact largely depends on the quantity consumed. While butter isn’t inherently unhealthy, Maxeiner stresses the importance of moderation. “Fifteen to twenty grams per day is ideal,” she says. While butter is a natural product, its high fat content makes it unsuitable for frequent snacking—especially for those with sedentary lifestyles.

In conclusion, while butter can be enjoyed as part of a balanced diet, it’s best to keep consumption in check, choosing high-quality options and balancing it with healthier fats where possible.