A Guide to Understanding and Using Fat Free Butter

Understanding Fat Free Butter

Butter is a popular dairy product used in cooking, baking, and spreading on foods like bread. However, traditional butter contains significant amounts of saturated fat and cholesterol. This has led many health-conscious consumers to seek out alternative fat free butter options.

What is Fat Free Butter?

Fat free butter, sometimes called no-fat butter, is a butter substitute that contains little to no fat or cholesterol while replicating the taste and texture of real butter. It is made from ingredients like water, vegetable oils, milk proteins, flavorings, and emulsifiers.

Most fat free butter options contain less than 0.5 grams of fat per serving. As a comparison, a typical stick of salted butter contains around 16 grams of fat per tablespoon.

Benefits of Choosing Fat Free Butter

Here are some of the main benefits of using fat free butter as opposed to regular dairy butter:

• Very low in fat, saturated fat, and cholesterol
• Can promote heart health when replacing high-fat butter
• Just as versatile for use in cooking and baking
• Contains useful nutrients like omega-3s, vitamins, and minerals
• May be lactose-free for those avoiding dairy

Where to Find Fat Free Butter

Fat free butter can be purchased in most major supermarkets in the dairy or spreads section. Some of the major brands to look out for include:

• I Can't Believe It's Not Butter
• Land O'Lakes Butter It's Light
• Parkay Light Buttery Spread
• Smart Balance Light Buttery Spread
• Brummel & Brown

You may also find options from smaller brands at health food stores and farmers markets. When comparing choices, check the nutrition labels closely.

Choosing the Best Fat Free Butter Substitute

With so many fat free butter spreads on the market, it can be tricky to know which option is the healthiest and tastiest choice for your needs.

Ingredients to Look For

When selecting a fat free butter to use, good products to look for include:

• Plant-based oils - Options based on healthy oils like olive, avocado, coconut, sunflower, flaxseed, algae, etc.
• Added vitamins & minerals - Especially vitamin E, calcium, iron, and omega-3s
• No hydrogenated oils - These unhealthy trans fats should be avoided
• No tropical oils - Including palm and coconut oil due to sustainability issues
• Non-GMO - Choose verified non-GMO oils when possible

Avoid Unhealthy Ingredients

On the other hand, some ingredients commonly found in buttery spreads should be limited or avoided entirely. These include:

• Partially hydrogenated vegetable oils
• "Vegetable oil blends" - unspecified oil sources
• Highly processed soybean, canola, or corn oil
• Artificial preservatives
• Artificial colors & flavors

Checking the ingredient list can help you determine if the fat free butter contains healthy, natural oils or more processed ingredients. Simpler is usually better.

Pay Attention to Nutrition Facts

Apart from the ingredients list, also analyze the Nutrition Facts label on fat free buttery spreads. The best options will contain:

• 0-0.5 grams of fat per serving
• No trans or saturated fat
• Lower sodium: 50-90mg per serving
• Higher calcium and vitamin content

Some fat free butter may have slightly higher fat content than others, so choose your threshold based on your dietary preferences and health needs.

How to Use Fat Free Butter in Cooking & Baking

Replacing regular butter with fat free butter in recipes is simple. When cooking or baking, you can generally swap them at a 1:1 butter-to-fat free butter ratio.

Cooking with Fat Free Butter

When using fat free butter spreads in a sauté pan, skillet, or other savory cooking applications, simply use the same amount called for in your recipe. So if the directions say:

• 2 tbsp butter → use 2 tbsp fat free butter
• 1 stick butter → use 1 stick fat free butter

The only difference you may notice is faster melting times given the lower fat content. So keep a closer eye on your pan when substituting.

Baking with Fat Free Butter

Similarly, fat free butter can be swapped 1:1 for baking uses like:

• Cakes, muffins & quick breads
• Frostings & buttercreams
• Cookies, bars & pie crusts
• Bread doughs

The less fat tends to yield a slightly lighter and fluffier texture. But overall the recipes work very well. You may want to slightly increase leavening agents or liquids to account for the lower fat.

Performance Differences

Due to differences in water content and the use of emulsifiers, fat free butter spreads can yield slightly different results compared to pure butter. When using for the first time, it’s smart to:

• Read product instructions closely
• Start by swapping just half the butter
• Make small recipe adjustments as needed

With a bit of testing, you can perfect your use of fat free butter in all types of recipes.

Healthier Butter Alternatives To Consider

While fat free butter is one option for reducing fat and calories, some people find the highly processed versions less appealing. There are a few healthier butter stand-ins to consider as well.

Nut & Seed Butters

Nut and seed butters like almond, cashew, and sunflower seed butter offer more natural nutrition than highly processed fats. And they mimic the rich, creamy texture of nut butters quite well. Just note that some nut butters bring higher fat.

Mashed Fruit

Believe it or not, mashed fruit can substitute for butter when baking in some cases. Banana and applesauce are two popular choices. Fruit purées won’t work for spreading, but can impart moisture, fiber, vitamins and sweetness when baking.

Greek Yogurt & Cottage Cheese

Dense Greek yogurt and cottage cheese are savvy substitutes for butter or cream cheese is dips, spreads, frostings, and more. They perform well thanks to their rich texture and tangy dairy flavor.

Avocado & Hummus

For a plant-based and vegan butter alternative, mashed avocado and hummus can fit the bill. Both spread nicely and contain ample healthy fats to mimic the richness of butter.

Storing & Handling Fat Free Butter

To keep fat free butter fresh and prevent spoilage, proper storage methods are important. Below are some key tips for storing and handling fat-free buttery spreads.

Storage Tips

• Keep refrigerated after opening
• Seal tightly between uses
• Store away from light & heat sources
• Observe “best by” or expiration dates

Freezing Allowed

Most fat free butter products can be frozen if not using right away. To freeze:

• Place in airtight container or wrap well
• Store flat in freezer for up to 6-9 months
• Thaw overnight in fridge before using

Avoid Temperature Extremes

As with regular butter, fat free versions can easily melt or spoil if left at room temperature too long. Avoid leaving out for over 2 hours.

And never put butter in a hot car or other areas with temperature extremes. Refrigeration is best for preservation.

Check Product Dating

Be diligent about observing any expiration or “best by” dates printed on the packaging. Because the products lack preservatives, they can spoil quicker than regular processed spreads.

Properly storing and handling fat free butter ensures optimum freshness and taste.

Disclaimer: This article is for informational purposes only and does not constitute medical advice. Always consult with a healthcare professional before starting any new treatment regimen.