Keto Butter - Best and Worst Types for the Ketogenic Diet

Understanding Keto Friendly Butter

The ketogenic diet has become wildly popular for its ability to promote weight loss and other health benefits. As a very low-carb, high-fat diet, butter can be a staple ingredient. But not all butter is created equal on keto. Understanding which types of butter best fit into a ketogenic lifestyle is key to succeeding with this diet.

What is Keto?

The ketogenic diet aims to put the body in a metabolic state called ketosis. This is achieved by severely restricting carbohydrate intake while emphasizing high amounts of fat. Typically, macros on keto look like:

• 75% fat
• 20% protein
• 5% net carbs

This forces the body to run on fats and ketones rather than glucose for fuel. Doing so offers benefits ranging from weight loss and lower blood sugar to improved mental performance.

Why Emphasize Fat on Keto?

Fat plays several important roles on the keto diet:

• Keeps you satiated - Fat is very satiating and helps suppress appetite.
• Provides energy - Dietary fat can be used directly as fuel in the absence of carbs.
• Aids ketosis - Eating ample fat encourages the liver to produce ketone bodies.

Without enough fat intake, it becomes difficult to maintain ketosis or feel satisfied with such low carb intake. Therefore, high quality fats should be a prime component of every keto meal.

Choosing the Best Fats for Keto

On keto, butter and other high fat dairy can certainly be included. However, not all fats have the same health effects. Some fats are downright unhealthy, raising inflammation and disease risk.

When incorporating butter into a ketogenic diet, be mindful of these factors:

1. Saturated Fat Content

Butter is predominantly saturated fat. For years, saturated fat was demonized as dangerous to heart health. However, more recent research indicates that in moderation, saturated fats like butter are not problematic.

Still, most health organizations recommend limiting saturated fat to no more than 10% of total calories. On keto, saturated fat will probably account for a larger percentage due to restricted carbs. Nevertheless, favoring mono- and polyunsaturated fat sources whenever possible is wise.

2. Source

Butter can vary substantially depending on where it comes from. Butter derived from grain-fed cattle is higher in inflammatory omega-6s compared to grass-fed. For a more well-rounded fatty acid profile on keto, choose butter from pasture-raised cows.

3. Additives

Many conventional butters contain additives, flavorings and vegetable oils - all things you'll want to avoid on keto. Opt for pure and simple butter within your carb allotment to minimize unhealthy additives.

Types of Keto Friendly Butter

With the factors above in mind, these varieties of butter can healthfully fit into a well-formulated ketogenic diet:

Grass-Fed Butter

Grass-fed butter comes from cows that grazed on their natural diet of grass. As a result, the fatty acid composition is more balanced with anti-inflammatory properties. For example, grass-fed butter contains higher omega-3 content and more CLA (conjugated linoleic acid), both linked to better heart health.

Ghee

Ghee is a form of clarified butter popular in Indian cuisine. The milk solids have been removed, leaving only the fat behind. It has a higher smoke point than regular butter, making it ideal for cooking. Ghee contains vitamins A, D, E, and K as well as short chain and medium chain fatty acids thanks to its butter base.

MCT Oil Butter

MCT stands for medium chain triglycerides, a type of saturated fat with unique health and weight loss benefits. As a great source of ketone-producing fats, MCT butter can help boost ketosis. Compared to long chain fats, MCTs also may improve satiety, fat burning, and mental clarity.

Organic Butter

If choosing a conventional butter, organic is preferable to minimize exposure to pesticides, hormones and unhealthy additives. While not as ideal as grass-fed, organic butter still offers the typical butter nutrients like vitamins A, D and E, while limiting additives.

How to Select Butter on Keto

When comparing butter options for your keto diet, look for products that are:

• Grass-fed - More balanced fatty acids like omega-3s
• Organic - No GMOs or chemicals used
• Ghee - Clarified version good for cooking
• MCT enriched - Contains metabolism-boosting MCTs
• Cultured - Contains probiotics

Additionally, check the label for any unwanted additions like sugars, vegetable oils, preservatives and excess additives. A simple ingredients list is best.

How Much Butter on Keto?

Due to its high-fat macros, butter can certainly help you meet your daily fat intake on keto. However, calories still matter. Consuming too much butter can easily lead to excess calories and unwanted weight gain.

Moderate butter intake by including reasonable servings along with other fats. As a guide, limit butter to 1-2 tablespoons per day. Pay attention to your body and hunger cues rather than going overboard.

Tasty Ways to Eat Keto Butter

Butter not only adds flavor but can be used in many ways on keto. Get creative with grass-fed butter using these ideas:

• Saute vegetables
• Fry eggs
• Spread on low-carb bread
• Blend into coffee
• Melt over steamed vegetables
• Add to sauces and dressings

The possibilities are truly endless when cooking keto recipes with butter!

Key Takeaways on Keto Butter

Butter can be included as part of a healthy ketogenic diet. Just be mindful of choosing quality sources from grass-fed cows whenever possible. Limit intake to a few tablespoons per day, and avoid butter with unwanted additives.

Emphasizing anti-inflammatory fats like olive oil, avocado, nuts, seeds and fatty fish is also recommended for balanced nutrition on keto. But enjoying some creamy butter can definitely spice up low-carb, high fat meals and snacks.

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.