How much butter is "enough" depends on your diet and health goals, but generally, 1-2 tablespoons (around 14-28g) daily is a reasonable amount for most healthy adults as part of a balanced diet, keeping saturated fat intake under 10% of daily calories (about 3 tbsp for 2000 calories). For cooking and baking, use precise measurements (grams, cups) for consistency, using wrapper markings or a scale, as amounts vary widely by recipe.
There's a lot of conflicting information about saturated fats. Should I eat them or not? The American Heart Association recommends limiting saturated fats to less than 6% of total calories. Saturated fats are found in butter, cheese, red meat, other animal-based foods and tropical oils.
There aren't really any downsides to eating butter in the recommended quantities of one to two tablespoons a day—especially if you're eating a healthy, balanced diet that does not contain a lot of other saturated fats.
No there's nothing wrong with eating that much butter. You're obviously not looking to lose weight, but even if you were it's worth pointing out that 100g of butter is only 717 calories, so depending on what the rest of your food looks like you could potentially still lose weight with it.
The amount of food a person should consume daily will depend on factors such as their height, age, sex, health, activity levels, and genetics. The average calorie intake is about 2,500 calories for adult males and 2,000 calories for adult females.
Good butter has short chain fatty acids. They support gut health and digestion.
Some butter types, like grass-fed and organic, have more nutrients and fewer additives. Butter can be part of a balanced diet, but some types offer more nutrients and fewer additives than others. Grass-fed, organic, and whipped butter are among the healthiest options to consider.
Grass-fed butter is a rich source of conjugated linoleic acid (CLA), a fatty acid associated with potential anti-inflammatory properties. Studies have suggested that CLA might aid in reducing inflammation and supporting the immune system, making grass-fed butter an ally in the battle against inflammation.
One tablespoon of butter contains 7 grams of saturated fat, or about a third of the total recommended daily amount of saturated fat. So, if you're eating other foods that contain saturated fat, aim for no more than 1 tablespoon of butter per day.
Among foods that contribute to clogged arteries are:
Although it may be assumed that butter is not good for one's health, buttered bread can be good for you when incorporated into a balanced diet. Butter is rich in calcium and has been shown to have certain health benefits, including lower risks of cancer and helping people lose or maintain weight.
Butter is high in saturated fat, which can raise your cholesterol. It can also increase your chance of heart disease. Some margarines have some saturated fat plus trans-fatty acids, which can also be bad for you. Both of these fats have health risks.
Lower Sodium Content for Heart Health
For those monitoring their sodium intake, unsalted butter is a healthier alternative. Excessive sodium consumption is linked to high blood pressure and cardiovascular issues, making the switch to unsalted butter a small yet impactful dietary choice.
Butter is a high-fat dairy product and is expected to increase cholesterol concentrations (1, 2). Dairy fat contains high amounts of long-chain SFAs such as myristic and palmitic acids, which are known to increase LDL-cholesterol concentrations in the blood (3, 4).
Longer chain fatty acids require enzymes and packaging that takes more energy and time to process through the body. Furthermore, because butter is rich in nutrients and saturated fats, it offers a feeling of satisfaction, thus reducing cravings and binging.
The saturated fats, casein protein, and arachidonic acid found in high-fat dairy products can also trigger inflammation in the body and lead to joint pain. For this reason, those with arthritis should limit or avoid high-fat dairy. Types of high-fat dairy products to avoid: Butter.
Inflammatory Foods
The healthiest butter in Australia is generally considered grass-fed butter, like Westgold, due to its higher omega-3s and CLA (Conjugated Linoleic Acid), but for a heart-healthier choice, nutritionally dense spreads with plant sterols or lower saturated fat, such as those with olive oil or canola, are often recommended over traditional butter by dietitians. Always check nutrition panels for low saturated fat and trans fat, especially with Western Star or Devondale if choosing dairy.
Any butter labeled as "pure butter," "100% butter," or simply "butter," made from cream and salt (or no salt), with no added oils, gums, or thickeners, is 100% butter, like Mainland, Western Star, or The Butter People, and is used for cooking, baking, or spreading. Always check the ingredients list for "cream and salt" and no oils, ensuring it's natural, grass-fed if desired, and free from additives for true 100% purity.
Margarine was invented as a healthier alternative to butter. Unlike butter, margarine is often made from plant-based oils and has less saturated fat. Perry says, “Plant-based oils, especially olive oil, are linked to lower risks of heart disease and even cancer in some studies.”
To empty your bowels every morning, establish a routine with a hot drink, a high-fiber breakfast (fruits, whole grains, beans), and light activity, as these stimulate natural gut movements (gastrocolic reflex). Key foods include prunes, kiwi, oats, and leafy greens, while hydration and exercise are crucial for smooth, regular bowel function.
The animal fats in butter means it has higher levels of saturated and trans fats. These fats can lead to higher cholesterol, greater chance of heart disease, and lower levels of HDL cholesterol—the "good" cholesterol that unclogs arteries.
High-fat foods ― those rich in oil, butter and grease ― can contribute to constipation. If you are chronically constipated, overeating fried food, processed meats, commercially baked goods and other high-fat items may be responsible. Cheese as a particular constipation culprit.