Butter is made from churned milk or cream and is used in cooking, as a spread, and as a condiment. The USDA reports that one tablespoon of butter contains 11 grams of fat, 7 of which are saturated, and 30 milligrams of cholesterol. The high amount of cholesterol and saturated fat make butter a likely contributor to serious health problems such as heart disease. It tastes oh so good, but it is oh so bad for you! Therefore, some people try to find a substitute for butter and here are some things to consider when doing so.
- Margarine has more unsaturated (good) than saturated (bad) fat and also has little or no cholesterol. However, the trans fats it contains raise the levels of LDL cholesterol, which is harmful. Margarines that are free of trans fats are a preferred alternative.
- Organic butter is reportedly high in certain types of fatty acids that positively affect health and also prevent disease.
- Fruit oils like olive oils can be used for dipping bread rather than spreading butter on the bread. Olive oils can also be used as a butter substitute in many recipes.
- Fruit purees can be used to replace butter when baking. A common version is a puree made from apples and dried plums.
- Soy spreads and oil that is extracted from the nuts or seeds of vegetable plants are used to make spreadable margarine or another butter substitute. These include corn, soybeans, flax seeds, grape seeds, peanuts, safflower seeds, and sunflower seeds.
- Spreads made from grains such as rice oils are another substitute.
- Applesauce is a popular substitute in baking and fruit juice can also be used.
- Vegetable, chicken, or beef stock is another substitute to use when cooking. It adds both flavor and necessary moisture to recipes.
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