Interesting facts about butter and its benefits you probably didn't know

Sandwiches, cookies, and other pastries with butter have many fans. No substitutes can imitate its taste. But to what extent can butter be considered a component of a healthy diet?

Butter is made from proteins and fats found in milk and cream. It is mostly made from cow's milk, but can also be made from sheep, goat, buffalo or yak milk. Butter is made by churning fresh or sour milk, cream, or converting high-fat cream. Salt and food coloring are also sometimes added to the product.

Although butter, which is high in calories and saturated fat, is often considered unhealthy, scientists have been researching and discussing its health benefits for decades. Some studies have suggested a link between high-fat dairy products, such as butter, and a lower likelihood of obesity, diabetes, and heart problems.

One tablespoon of unsalted butter contains 102 calories, 12 grams of fat, 0 grams of carbohydrates, fiber, sugar and protein. It is a source of vitamins A, D, E and calcium.

TYPES OF BUTTER

There are different types of butter that can be used for different purposes.

Butter from milk of grass-fed animals

It is made from milk from cows that are grazed on pasture rather than fed high-grain feed. It has lower levels of saturated fat and more unsaturated fat than regular butter. Studies show that moderate consumption of this butter has more benefits and fewer risks than consumption of regular butter. Such butter is more likely to be available from small farmers.

One tablespoon of grass-fed butter contains 102 calories, less than 1 gram of protein, 12 grams of fat, and less than 1 gram of carbohydrates, fiber, and sugar. It is a rich source of vitamin K, omega-3 fatty acids, conjugated linoleic acid, butyrate, and saturated fats. It also contains vitamin A, which is associated with a possible reduction in the risk of diseases such as cataracts, diarrhea, and breast cancer.

Whipped butter

Regular butter can be whipped with nitrogen gas to add volume. Whipped butter is best suited as a spread and should not be used in recipes. It has an uneven density, so the ready-made dishes will vary.

Low-fat butter

Contains about 40% less milk fat. The fat from cow's milk is replaced with water and gelatin. Since this type of butter contains more water, it should not be used to replace regular butter in baking or for frying in a pan.

Ghee (clarified butter)

It is made by separating melted butter from milk solids and water. It has a rich nutty flavor and is often used in Indian cuisine. Due to its high smoke point, it is well suited for frying and sautéing foods over high heat.

BENEFITS OF BUTTER

Butter can be healthy in moderation. It is rich in nutrients, such as calcium, which is essential for building bones, and contains compounds associated with a lower risk of obesity. A small amount of butter can also be part of a low-carbohydrate diet, which helps maintain weight or lose weight faster than a low-fat diet.

Butter has other health benefits as well:

Reduces the likelihood of developing cancer. Butter contains a lot of beta-carotene, a compound that the body converts into vitamin A. Beta-carotene is associated with a reduced risk of lung and prostate cancer.

Preserves vision. Beta-carotene in butter also slows down the rate of vision loss or age-related macular degeneration.

Strengthens bones. Butter contains vitamin D, a nutrient vital for bone growth and development. It also contains calcium, which is essential for strong bones. Calcium helps prevent diseases such as osteoporosis, which makes bones weak and brittle.

Favorably affects the skin. Butter also contains vitamin E, which plays an important role in skin health. It reduces the damage from the sun's ultraviolet rays, alleviates skin inflammation and helps heal wounds.

POTENTIAL RISKS

Butter is high in calories and fat, including saturated fat, which is associated with heart disease. Therefore, this product should be consumed with caution, especially for those who have heart disease or are trying to reduce calories. In general, it is recommended to limit the consumption of saturated fats.

WHAT TO USE INSTEAD OF BUTTER

Whether you cook with butter or want to spread it on bread, there are alternatives that are healthier:

Cocoa butter

It tastes like chocolate, so it is best suited for recipes that already use chocolate as an ingredient. Cocoa butter has 100% fat content. Use less of it than in recipes that call for butter, as butter is only 80% fat.

Nut butter

You can mix cashew, peanut, or almond butter with sugar to make a quick cookie base. Due to their thickness and richness, nut butters often mimic the consistency of butter in baked goods.

Avocado

Thanks to its creamy texture and mild flavor, avocado is perfect for desserts. The ripe and soft fruit can be used for baking, but it is best to use the dough immediately after mixing.

Aquafaba

The liquid from canned chickpeas can be whipped to make aquafaba, an alternative to egg whites. When mixed with oil, it becomes a dairy-free mayonnaise and a good alternative to butter. Aquafaba can be used to make dishes such as meringue, cream, pasta, sauce, marshmallows, ice cream, frosting, and vegan whipped cream, as well as any baked goods that contain eggs.

Instead of butter, you can use avocado puree, hummus, or a spread made with extra virgin olive oil on bread.