As Professor Thomas Sanders, a nutrition expert at the Royal College of London, noted: “In recent years, butter has made a comeback. People are returning to whole milk and eating butter again.”
This trend has raised concerns among some medical professionals. The scientific evidence still suggests that are a healthier choice.
“Randomized controlled trials have shown that plant oils are better for health, while butter is more harmful,” said Professor Sarah Berry, who is also a nutrition expert at the Royal College of London.
Despite this, butter, animal fats, and lard, which contain saturated fats, have returned to the modern diet. However, saturated fats are considered the “bad” fats for our health, and there are good reasons for this.
Each molecule of saturated fat consists of a chain of carbon atoms connected by as many hydrogen atoms as possible. This means the carbon is saturated with hydrogen. This significantly affects cholesterol levels in the body, as reported by BBC Science Focus.
Unlike unsaturated fats, which have a slightly different molecular structure, saturated fats stimulate the body to release more of the so-called bad cholesterol into the bloodstream. As a result, the risk of developing cardiovascular diseases increases, a fact supported by numerous studies.
For instance, a recent study from Harvard University, which analyzed data from 221,000 individuals, found that higher butter consumption is associated with an increased risk of these diseases, , and premature death, while higher consumption of plant oils is linked to a lower risk.
Not all saturated fats are created equal. “Dairy fat in milk, cheese, and yogurt differs somewhat from butter. It does not have as strong an impact on raising cholesterol levels as butter does. and are quite neutral, and other nutrients in them even mitigate the effects of saturated fats,” explained Professor Sanders.
On the other hand, Professor Berry states, “Plant oils are rich in mono- and polyunsaturated fats, which effectively lower levels and reduce the risk of cardiovascular diseases.”
But don’t plant oils cause inflammation in the body?
This notion, often propagated by some health publications, is considered incorrect by scientists. The supposed culprit is polyunsaturated omega-6 fatty acid, part of which is converted in the body into a substance known as arachidonic acid. While it does have some inflammatory properties, according to Professor Sanders, it also has anti-inflammatory properties.
A meta-analysis of 30 studies conducted in 2019 showed that higher levels of omega-6 in adipose tissue are associated with a lower likelihood of cardiovascular diseases, heart attacks, and strokes.
Overall, omega-6 is a “beneficial and essential nutrient,” added Professor Sanders.
Another argument against plant oils that is often heard is that they are processed products devoid of nutritional value, while butter is a natural, traditional product.
However, Professor Sanders argues that this is also untrue: “Seed oils have been used for thousands of years. Ancient civilizations in the Middle East used safflower oil for medicinal purposes. Similarly, the Chinese used soybean and peanut oils.”
Of course, modern plant oils are processed differently than in the past, but according to Professor Berry, there’s no need for concern. While refined oils contain fewer nutrients (such as vitamin E or polyphenols), they are still very beneficial, the expert believes.
Moderation is key
“The only problem with plant oil is that people consume too much of it, for example, with chips and other products that are not a significant part of the diet. If you eat a 40-gram bag of chips, a third of that will be oil, which adds extra calories,” emphasized Professor Sanders.
Professor Berry supported his view: “About 60 percent of the plant oil we consume is found in unhealthy, heavily processed products, so we should eat less of them. But not so much because of the oil, but due to the high amounts of sugar and salt, as well as the low fiber content.”
Both plant oil and butter have their benefits. However, according to Professor Sanders, the former can be consumed in larger quantities.
Overall, experts agree that moderation is essential when consuming both plant oils and butter. This is the key to reaping the benefits of these products.
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