Butter Substitutes to Think Twice About
These two additional butter alternatives are high in saturated fat, so you may want to stick with one of the alternatives above if you’re seeking a heart-healthy switch.
Coconut Oil
Coconut oil imparts a fruity, tropical taste that many enjoy, but it’s high in saturated fat, meaning it may not be the most healthy for your heart.
One tbsp of coconut oil contains nearly 10 g of saturated fat, which is more than butter and puts you close to the recommended limit.
Ghee
Ghee, or clarified butter, has grown in popularity as a butter alternative, in part because of its deep buttery taste and texture. Some people prefer it to regular butter because it has a higher smoke point and less lactose due to the milk solids being removed.
It’s not clear (pun intended) if removing milk solids makes ghee healthier than butter, says Poulson. “Being a saturated fat, ghee should still be used sparingly, as you would regular butter,” she says. One tbsp of ghee contains 9 g of saturated fat — more than regular butter.
Spreads You Can Use Instead of Butter
You can up the nutrition in your meal by switching to these health-packed picks, says Rasmussen.
- Avocado Mash with your choice of seasonings and olive oil to enhance its creamy consistency, Rasmussen suggests.
- Nut Butter Peanut butter and almond butter are good picks, but also consider unconventional options like cashew or pistachio butter. “I like to drizzle on a tiny bit of manuka honey or [add] sliced strawberries or bananas,” says Rasmussen.
- Ricotta Cheese Cow’s milk or almond milk ricotta topped with fruit slices or tomatoes give you both a sweet and savory option, Rasmussen notes. One fourth cup of ricotta cheese has 169 mg of calcium, or 17 percent of your daily value
- Greek or Icelandic Yogurt If you choose a plain variety, it’s as tangy as a cream cheese — and thick, too. You can customize the flavor by stirring in pumpkin puree and cinnamon, mashed bananas, or smashed berries.
When looking for a commercial butter alternative to spread on toast or muffins, Snodgrass recommends choosing one that’s low in saturated fat and free of trans fats. She also suggests looking at the sodium, or salt, content and total calories, especially if you’re aiming to reduce your overall calories.
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