There’s something undeniably satisfying about watching butter melt in a hot pan.
But according to a recent study published in JAMA Internal Medicine, consuming too much butter may come at a cost to longevity.
Researchers from Harvard T.H. Chan School of Public Health, Mass General Brigham, and the Broad Institute of MIT and Harvard analyzed data from over 220,000 adults over a 33-year period. Their findings suggest that swapping butter for plant-based oils—such as olive, soybean, and canola oil—can reduce the risk of early death by 17%.
Butter is high in saturated fat, which can raise LDL (low-density lipoprotein) cholesterol, also known as “bad” cholesterol. This increases the risk of heart disease by contributing to the buildup of plaque in the arteries. According to registered dietitian Stephanie Schiff, excessive butter consumption has also been linked to inflammation in fat tissues, which can increase the likelihood of developing certain cancers.
In contrast, plant-based oils contain unsaturated fats, which have been associated with lower cholesterol levels and reduced inflammation. Olive and avocado oils, in particular, are rich in monounsaturated fats and antioxidants, which may support heart health and reduce oxidative stress on the body.
The study found that people who consumed higher amounts of plant-based oils had a 16% lower overall risk of death compared to those who consumed less. Researchers specifically pointed to the benefits of olive, canola, and soybean oil due to their high omega-3 fatty acid content. These oils help reduce inflammation, maintain healthy cell function, and support immune health.
Seed oils—such as corn, sunflower, and safflower oil—have been a topic of debate due to their high omega-6 content. While omega-6 fatty acids play an essential role in the body, an imbalance between omega-6 and omega-3 fatty acids may contribute to inflammation. However, researchers in this study emphasized that moderate consumption of seed oils, especially when balanced with omega-3 sources, can still be beneficial.
The study’s authors emphasized that completely eliminating butter is not necessary, but replacing even a small portion of daily butter intake with plant-based oils could provide meaningful health benefits. They found that replacing just 10 grams (less than a tablespoon) of butter with an equivalent amount of plant-based oil was associated with a 17% lower risk of overall mortality and cancer-related deaths.
Nutrition experts suggest prioritizing unrefined versions of plant-based oils, as they retain more nutrients and antioxidants. For those who prefer butter, opting for grass-fed varieties may provide slightly better nutritional value due to higher levels of healthy fats and vitamin K2.
While social media trends have popularized the idea that butter and animal fats are healthier alternatives to seed oils, this study challenges those claims. According to Dr. Walter Willett, a professor of epidemiology and nutrition at Harvard, there is no strong scientific evidence supporting the idea that butter is a “healthy fat.”
Instead of eliminating fats altogether, experts recommend focusing on the type of fat consumed. Using olive oil in salad dressings, sautéing with avocado oil, and incorporating a variety of healthy fats in moderation may be a sustainable approach to improving long-term health outcomes.
New York Post, CNN, Fortune, and the Daily Mail contributed to this report.
