Is Butter Bad for You? The Myths & Facts

Butter: A No-Nonsense Guide to the Great Debate

Butter has been on a wild ride. One decade, it’s public health enemy number one, and the next it’s being celebrated as a natural, wholesome fat. It’s enough to leave anyone confused about whether it belongs in their kitchen. And what about its longtime rival, margarine? Where does that fit in?

Let’s cut through the noise and look at the facts. This isn’t about declaring butter “good” or “bad.” It’s about understanding what it is, how it affects your body, and figuring out a sensible place for it in your diet, if you want one.

So, What Exactly Is Butter?

At its core, butter is simple. It’s made by churning cream until the milk fats separate from the liquid buttermilk. The result is a solid that’s about 80% fat. The catch is that the majority of that fat is the saturated kind, which we know can raise LDL (“bad”) cholesterol levels when we eat too much of it.

A single tablespoon of butter contains around 100 calories and 7 grams of saturated fat. This means the calories and saturated fat can add up quickly if you’re not paying attention to portions.

You might have heard that grass-fed butter is a superior choice. Butter from grass-fed cows can indeed have a slightly better nutritional profile—think a bit more omega-3 fatty acids and a touch less saturated fat.

But let’s be real: the differences are modest. Grass-fed or not, butter is still a high-calorie, high-saturated-fat food. Choosing it for its minimal nutrient boost is like choosing a candy bar for the peanuts; you’re better off getting those nutrients from other, more abundant sources.

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