1. Extra Virgin Olive Oil
Extra virgin olive oil is one of the healthiest alternatives to butter. It's a plant-based oil that's full of monounsaturated fatty acids - the type of fat that may help lower LDL ("bad") cholesterol levels when used in place of saturated fats like butter.
Olive oil has a high smoke point, meaning it can withstand high heat. Use 3 tablespoons of olive oil in place of 6 tablespoons of butter in recipes like sauted vegetables, biscuits, and more.
Benefits of Olive Oil
- Rich in monounsaturated fats
- May help lower LDL cholesterol
- High smoke point - good for cooking
- Adds flavor
2. Avocado
Creamy, smooth avocado can be used as a butter replacement in many cases. Use 1/4 of a medium avocado in place of 1 tablespoon of butter.
Avocados contain heart-healthy monounsaturated fats like olive oil. They also provide fiber, potassium, vitamins C, E, K, and B-6, making them very nutritious.
Try mashed avocado on toast or sandwiches in place of butter. You can also use avocado to add creaminess to smoothies, oatmeal, and desserts.
Benefits of Avocado
- Monounsaturated fats
- Fiber
- Potassium
- Vitamins C, E, K, B-6
- Creamy texture
3. Nut and Seed Butters
Nut and seed butters like almond butter, cashew butter and sunflower seed butter are nutrient-dense alternatives to regular butter.
Look for varieties that are 100% nuts/seeds and don't have added oils or salt. Use them in a 1:1 ratio in place of regular butter.
In addition to healthy fats, nut and seed butters provide protein, fiber, vitamins, and minerals like magnesium, potassium and iron.
Benefits of Nut and Seed Butters
- Healthy fats
- Protein
- Fiber
- Vitamins and minerals
4. Greek Yogurt
Plain Greek yogurt can be an excellent substitute for butter in many scenarios. It provides thickness and richness without all the saturated fat.
Use a 1:1 ratio, replacing 1 tablespoon of butter with 1 tablespoon of Greek yogurt. Make sure to choose unsweetened varieties.
Greek yogurt works wonderfully in baked goods, roasted vegetables, mashed potatoes, pasta and more.
Benefits of Greek Yogurt
- Probiotics
- Protein
- Calcium
- Low fat
- Creamy, thick texture
5. Applesauce
Applesauce can be used to replace butter in baked goods. Use a 1:1 ratio, swapping 1 tablespoon of butter for 1 tablespoon of unsweetened applesauce.
The texture and mild sweetness of applesauce works well in muffins, quick breads, brownies and more. Make sure to choose unsweetened varieties without added sugar.
Applesauce contains fiber, vitamin C and small amounts of other vitamins and minerals.
Benefits of Applesauce
- Fiber
- Vitamin C
- Low calories
- Moist texture in baked goods
6. Mashed Banana
Mashed ripe banana can be swapped for butter in recipes like pancakes, muffins and cakes. Use a 1:1 ratio, replacing 1 tablespoon butter with 1 tablespoon mashed banana.
Bananas add moisture, sweetness and nutrients like potassium, vitamin B6 and vitamin C. They work especially well in dense baked goods like banana bread.
Benefits of Banana
- Potassium
- Vitamin B6
- Vitamin C
- Fiber
- Moisture for baked goods
7. Beans and Lentils
Beans and lentils can be pureed or mashed and used in place of butter in many recipes, adding protein, fiber and nutrients.
Try white beans, chickpeas, cannellini beans or cooked lentils. Use a 1:1 ratio, substituting 1 tablespoon bean puree for 1 tablespoon butter.
The mild flavor and creamy texture works well in recipes like dips, soups, stews, baked goods and more.
Benefits of Beans and Lentils
- Plant-based protein
- Fiber
- B vitamins
- Iron
- Magnesium
8. Vegetable Oils
For cooking at high heat, use small amounts of refined vegetable oils instead of butter. Good options are canola, peanut, and safflower oils.
Use a 3:4 ratio, swapping out 3 tablespoons oil for every 4 tablespoons butter. Monitor portion sizes, as oils are still high in calories.
Refined vegetable oils contain mostly monounsaturated and polyunsaturated fats, which are healthier than saturated fat when consumed in moderation.
Benefits of Vegetable Oils
- High smoke points
- Lower in saturated fat
- Adds richness when cooking
9. Margarine Spreads
There are many margarine products on the market designed to replace butter for spreading on toast, rolls, etc. Look for soft tub spreads made from plant oils without trans fat and low in saturated fat.
Good options include olive oil-based spreads or soft margarines made with plant oils like soybean, canola, and sunflower oil.
Use margarine spreads sparingly, as they are still high in calories. But they can be a better option than regular butter in small amounts.
Benefits of Soft Margarine Spreads
- Made from plant oils
- Lower in saturated fat than butter
- Easy to spread
A Healthy Diet Doesn't Have to Mean Avoiding Butter Completely
When consumed in moderation as part of an overall healthy diet, small amounts of butter can be fine for most people. Use a 1-2 teaspoon serving of butter occasionally for flavor, and opt for healthy fats like olive oil, avocados, nuts, and seeds in your cooking the majority of the time.
Experiment with some of the delicious and nutritious alternatives to find options that work for your recipes and taste preferences.
Making simple swaps to lower your saturated fat intake can benefit heart health over time. But the healthiest diets focus on whole, nutrient-dense foods, healthy fats, and avoiding processed products - not any one specific ingredient.
FAQs
What are some good alternatives to butter for cooking at high heat?
Olive oil, avocado oil, refined vegetable oils like canola or safflower, and some margarines are good butter alternatives for cooking at high heats. They have high smoke points so they can withstand cooking temperatures without burning.
What can I use instead of butter in baked goods?
Some good butter substitutes for baking include olive oil, applesauce, mashed banana, Greek yogurt, and oil-based margarines. Replace butter in a 1:1 ratio and expect slightly different textures than butter.
Is margarine healthier than butter?
It depends. Stick margarines may contain trans fats, which should be avoided. Look for soft tub margarine spreads made from plant oils without hydrogenation. These have less saturated fat than butter.
Can I replace butter with coconut oil?
Coconut oil contains high amounts of saturated fat like butter, so it won't reduce the saturated fat. But the type of saturated fats in coconut oil may be less damaging to cholesterol levels. Use it sparingly.
How can I get the flavor of butter without all the saturated fat?
Small amounts of the real thing may satisfy cravings. Drizzle a teaspoon of melted butter over oatmeal or mashed potatoes. Flavor vegetables with a little butter at the end. A little goes a long way for flavor.
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.
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