Ditch Butter with These Three Plant-Based Oil Alternatives

By Dr Varun Bansal, Consultant Cardiac Surgeon, Indraprastha Apollo Hospitals

Butter is a popular dairy product which is made by churning cream to separate butterfat from buttermilk. It is commonly used for cooking and baking and also is a source of vitamins A, D, and E. But it should be consumed in mild to moderate amounts due to its high saturated fat content as it can contribute to elevated cholesterol levels and increased risk of heart disease when consumed in excess. Fortunately, there are several healthier alternatives available that not only provide nutritional benefits but also enhance the flavour of the meal.

Olive Oil

Olive oil is known to be one of the healthiest fats available and is a superb alternative to butter. Derived from olives, this oil is mainly used in Mediterranean diet. Rich in monounsaturated fats, especially oleic acid, olive oil helps lower bad LDL cholesterol levels while maintaining or even raising good HDL cholesterol levels. This balance is essential for reducing the risk of cardiovascular diseases. It also contains antioxidants such as polyphenols that have anti-inflammatory properties. These compounds also contribute to the oil’s ability to protect against chronic diseases like heart disease, diabetes, and certain types of cancer.

It can be used as a topping for salads and vegetables, or even drizzled on bread instead of butter. It has a lower smoke point compared to other oils and is best used for low to medium-heat cooking or raw preparations.

Palm Oil

Palm oil can also be a healthy alternative to butter. Often associated with environmental concerns due to historical unsustainable farming, that is now changing in places like Malaysia, which has embraced sustainable practices across its supply chains. Palm oil is derived from the fruit of oil palms, primarily in tropical regions. Red palm oil retains a rich orange colour due to its high beta-carotene content. It contains a balance of both saturated and unsaturated fats. Roughly 50% of the fats in palm oil are saturated, but it also has high levels of oleic acid, a monounsaturated fat that is heart-healthy. The antioxidant content in red palm oil, particularly vitamins A and E, makes it a valuable addition to diets, helping protect the body from oxidative stress. Palm oil’s high smoke point makes it great for cooking at high temperatures and suitable for frying or roasting.

Avocado Oil

Avocado oil is extracted from the pulp of avocados. Rich in monounsaturated fats, avocado oil is loaded with oleic acid, which is known to support heart health by reducing inflammation and improving cholesterol levels. It is also high in lutein, an antioxidant that promotes eye health.

Avocado oil has a high smoke point, which means it can be used for high-heat cooking without breaking down and releasing harmful free radicals. This makes it ideal for frying, grilling, and roasting, as well as baking. In fact, avocado oil’s neutral taste means it can be substituted for butter or other fats in nearly any recipe without altering the flavour. Avocado oil contains vitamins E and K, which support skin health and bone strength. It also aids in the absorption of fat-soluble vitamins (like vitamins A, D, E, and K) from other foods, making it an excellent addition to salads, dressings, and dips.

Choosing alternatives to butter doesn’t mean compromising on flavour or nutrition. Palm oil, olive oil, and avocado oil each offer unique health benefits and culinary versatility. By incorporating these alternatives into one’s diet, anyone can enjoy delicious meals while supporting their overall health. However, it is extremely important to consume any kind of oil or fat in moderation as consuming any product in excess can be potentially harmful.