A buttery slice at breakfast, a creamy touch in mashed potatoes… butter is an integral part of French culinary heritage. But as we scrutinize foods that may harm our health, should we be wary of it? Amid various accusations and defenses, let’s examine its true impact on chronic diseases and longevity.
Butter consists of 82% fat, predominantly saturated fats. These fats have faced significant scrutiny. For decades, they have been blamed for clogging arteries, raising cholesterol levels, and contributing to obesity.
Health authorities, including the World Health Organization (WHO), advise limiting its consumption to lower the risk of cardiovascular diseases, type 2 diabetes, and strokes. But is butter truly public enemy number one? The answer is complex.
Butter: Are Saturated Fats Really That Hazardous?
For a long time, the message was clear: reduced saturated fat intake equals fewer heart diseases. However, recent studies have challenged this notion.
A meta-analysis published in the American Journal of Clinical Nutrition (2016) reviewed nine studies with over 600,000 participants. The conclusion? Butter consumption isn’t directly linked to an increased risk of cardiovascular diseases.
Another study in the British Medical Journal in 2021 pushed the boundaries further. Cutting down on saturated fats doesn’t necessarily protect against heart attacks unless they are replaced with healthier fats, such as those found in vegetable oils or fish.
In essence, it’s not so much the butter itself that’s problematic, but rather our overall dietary balance.
Butter and Chronic Diseases: What is the Real Risk?
Cholesterol Impact… But What Kind?
Butter contains saturated fatty acids that can elevate bad cholesterol (LDL), potentially leading to plaque buildup in the arteries. However, it also boosts good cholesterol (HDL), which helps eliminate excess fats from the bloodstream.
Thus, it’s largely dependent on the individual’s profile and the quantity consumed.
Diabetes, Inflammation, and Obesity: Should We Be Concerned?
A diet high in saturated fats might promote insulin resistance, a key mechanism in type 2 diabetes. Even so, the entire dietary pattern is crucial. If butter is part of a balanced diet, it doesn’t appear to be a significant risk factor.
Finally, regarding weight, it’s no surprise: 100 grams of butter equals 750 calories. Excessive consumption can indeed lead to weight gain and, over time, obesity—a contributing factor to many chronic diseases.
Should We Eliminate Butter for Longevity?
Butter Also Has Benefits
Despite its notorious reputation, butter offers beneficial nutrients, including:
- Vitamin A, crucial for vision and the immune system.
- Vitamin D, vital for bone health.
- Omega-3 fatty acids, present in small amounts, yet beneficial for brain and heart health.
Importantly, unlike many industrial margarines, it does not contain trans fats, substances known to harm cardiovascular health.
Focus on Balance
The primary issue isn’t butter itself, but how we consume fats. Rather than cutting it out entirely, it’s wiser to enjoy it in moderation and diversify fat sources by incorporating:
- Plant oils high in omega-3s (canola, olive, walnut)
- Nuts and avocados
- Fatty fish (salmon, sardines, mackerel)
So, indulging in a buttery slice from time to time won’t harm you, provided you don’t overdo it and pair it with a balanced diet. As often in nutrition, it’s all about common sense.
NOTE
In September 2024, butter prices reached historic highs, nearing 8,000 euros per ton, due to a decrease in milk production in some of the world’s principal dairy regions.
