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| source: newatlas.com |
Okay, I’ll admit it, I’ve always had a soft spot for butter. The smell of it melting on hot toast is pure magic, and don’t even get me started on butter-laden baked goods. But as much as my taste buds cheer for butter, my research-loving brain keeps nudging me in another direction.
A recent Harvard study just added more fuel to that fire, and it’s making a strong case for swapping out butter in favor of plant oils if we’re aiming for better long-term health (and maybe a longer life).
Let’s dig into the science and the takeaways you can actually apply to your meals, because nutrition isn’t just about what we eat, but why it matters.
The Big Study: What Did They Find?
Harvard researchers looked at dietary data from over 221,000 adults over a whopping 33 years, that’s serious long-game science. They tracked how much butter and plant oils participants consumed, and compared it with their health outcomes and causes of death.
Here’s the kicker:
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People who ate the most butter had a 15% higher risk of death than those who ate the least.
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People who consumed the most plant oils had a 16% lower risk of death.
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The type of oil mattered too: soybean, canola, and olive oils stood out as offering the most protective benefits.
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Swapping just one tablespoon of butter a day with these plant oils was linked to fewer deaths, especially from cancer and heart disease.
That’s a pretty convincing reason to rethink our go-to fats, especially in daily cooking.
Why Are Plant Oils Better?
I used to think all fats were created equal, that was before I dove into nutritional science. Turns out, butter is high in saturated fats and lacks essential nutrients. It also contains a small amount of trans fats, which are especially bad for your heart.
On the flip side, plant oils (especially cold-pressed and unrefined ones) are rich in:
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Unsaturated fats that help improve cholesterol levels
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Antioxidants that fight inflammation
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Essential fatty acids that support heart and brain health
These oils also play well with blood sugar and insulin resistance, key factors in preventing type 2 diabetes, stroke, and chronic inflammation.
“But I Love Butter!” Here’s What the Experts Say
Relax, no one’s banning butter from your life. Even Dr. Walter Willett (yes, that Harvard nutrition legend) says a little bit for flavor now and then is totally fine.
“A little butter occasionally for its flavor would not be a problem,” he said. “But for better health, use liquid plant oils whenever possible instead of butter for cooking and at the table.”
In other words, butter doesn’t have to disappear, it just shouldn’t be the star of the show.
My Own Plant Oil Upgrade Journey
Switching from butter to oils wasn’t instant for me. I still keep a small dish of butter for weekend pancakes or sourdough slathering. But for everyday use? I’ve made these swaps and never looked back:
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Olive oil for roasting veggies, dressings, and pasta
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Avocado oil for high-heat cooking like stir-frying
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Sesame oil for an aromatic touch in Asian dishes
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Canola oil as a neutral base for baking or mayo
I even played with making "butter blends" at home, like mixing olive oil and a touch of butter together, to cut back on saturated fat while keeping that rich flavor.
What This Means for Your Plate
This research isn’t about fear-mongering over butter, it’s about empowering simple changes that could actually help us stay healthier, longer.
If you’re already trying to eat better, this one swap might be one of the easiest to make:
- Replace a little butter with plant oils
- Stick to unrefined, cold-pressed options when you can
- Try new oils to match the flavors you love
- Keep your butter, just in smaller doses, more intentionally
Final Thoughts
Nutrition science evolves all the time, but one thing is becoming increasingly clear: what we use to cook our food matters. And in this butter vs. oil showdown, plant oils are winning for longevity and heart health.
So, the next time you reach for that stick of butter, maybe pause and ask yourself: Could olive oil do the job just as well, or better?
Your heart (and your future self) just might thank you.