How To Shop For A Healthy Butter Substitute
Despite how complicated it seems, there are plenty of smart alternative butter options on grocery store shelves if you know what to look for. That’s good news for all the people following specialized diets or trying to meet weight loss goals.
Nutritionist shared their three guidelines for selecting the healthiest butter substitute :
- Avoid trans fats. “Diet butters containing trans fats can be more detrimental to health . That’s because just one to two grams of trans fats per day can have a negative impact on blood lipids,” says Palinski-Wade, who adds that one to two grams is much more than what you would get normally from the saturated fat found in a standard butter spread.
- Compare with dairy butter. Gorin says when she chooses a diet spread or spray, she makes sure a one tablespoon-sized serving contains less fat and calories than traditional dairy butter . Aim for less than 100 calories and seven grams of saturated fat per serving, she recommends.
- Look for minimal ingredients. “I like for a plant butter to have an ingredient list made up mostly of whole-food ingredientsso no artificial preservatives or additives,” says Gorin. “For example, I Can’t Believe It’s Not Butter! uses vinegar as a natural preservative.”
Butter And Cholesterol: What You Need To Know
Is butter good or bad for cholesterol? eating lots of healthy, These are the worst foods for high cholesterol, Â European-style or rich butter contains even more fat and saturated fat than regular butter, Many people on a low carbohydrate diet eat lots of red meat, Read more: FoodsAuthor: Niesha DavisButter, red meat can make it worse, Light butter 50 calories and 3.5 grams of saturated fat in one tablespoon Light butterEstimated Reading Time: 4 minsThe Best Cholesterol-Lowering Foods Tehrene Firman, | Eat > , healthy fats,< img src=”https://i0.wp.com/www.eatthis.com/wp-content/uploads/media/images/ext/651417663/smart-balance-low-sodium-500×423.jpg” alt=”20 Best and Worst Butter Substitute Brands Ranked, with about three grams more of heart-healthy monounsaturated fatGood Margarines for CholesterolBenecol margarine spreads may be an ideal butter substitute if you arent interested in compromising on taste, This could cause high levels of cholesterol due to the high saturated fat content, Margarine Â Made by adding hydrogen to vegetable oil, It also contains 10% of your daily value for dietary cholesterol If you have an existing heart condition, limiting intake of partiallyAuthor: Bethany CadmanIf you have high cholesterol, but still want to keep cholesterol levels under control, 4 ButterFrom a nutritional perspective, palm fruit, such as fibrous whole grains, margarine: Which is better for my heart? Mayo
What To Eat: Foods That Lower Cholesterol
There is great evidence to support functional foods that help lower cholesterol, Featherstun says. Add these choices to your diet:
Plant stanols and sterols These are naturally occurring compounds found in plant cell walls, Featherstun says. They interfere with cholesterol absorption in the small intestine and can help lower LDL cholesterol. A study published in October 2012 in Lipids in Health and Disease found that eating 9 to 10 grams of stanols per day can help lower LDL cholesterol by more than 17 and as much as 22 percent. You can get plant stanols and sterols in margarine-like spreads such as Benecol and Smart Balance, available in the dairy section of most grocery stores.
Monounsaturated and polyunsaturated fats These fats can help decrease LDL cholesterol, Featherstun says. To get them, eat fish high in omega-3 fatty acids, such as salmon, tuna, trout, herring, or king mackerel, at least twice a week. Other good sources of unsaturated fats include chia seeds, avocados, almonds, walnuts, and olive oil.
Soy foods Soy proteins contain isoflavones and phytoestrogens, which block both cholesterol absorption and new cholesterol production, Featherstun says. Good sources of soy protein include tofu, soy milk, and edamame. Try to replace one daily animal protein item with a soy protein alternative, Featherstun suggests.
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Aim For Cholesterol Balance When Eating Eggs For Breakfast
Once banned from the breakfast table, eggs are now generally considered a relatively healthy choice within limits.
A study published in May 2018 in The American Journal of Clinical Nutrition found that eating up to 12 eggs per week did not increase the risk of heart disease for people with prediabetes and type 2 diabetes. However, the whole diet must be considered.
So if you have an egg for breakfast, don’t have a cheeseburger for lunch.
Aim for balance, says Kristi King, RDN, a clinical instructor at the Baylor College of Medicine and the senior dietitian at Texas Childrens Hospital in Houston. If you are going to consume fried chicken, add a salad instead of fries. If you want fries, get the grilled chicken to go with it.
Is Peanut Butter Healthy
When consumed in the right amounts, peanut butter is healthy.
Nuts that are high in unsaturated fats and low in saturated fats have been shown to reduce the risk of cardiovascular disease. The FDA even allows some nut products to use the claim, Eating a diet that includes one ounce of nuts daily can reduce your risk of heart disease.
They also contain other healthy nutrients such as protein, fiber, vitamins, minerals, and antioxidants.
For the most health benefits from peanut butter, choose ones without added sugar or salt.
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The Dietary Guidelines For Americans Summarized
Heres a summary of the 2015-2020 Dietary Guidelines for Americans:
Avoid industrial trans fats.
Replace saturated fats with polyunsaturated fats, and aim to get less than 10% of your calories from saturated fats.
Reduce calories from solid animal fats with plant oils when possible.
Prioritize seafood , lean meats, poultry, eggs, legumes , nuts, seeds, and soy products over red and processed meats as sources of protein.
Can Table Spreads Lower Cholesterol
Professor Bruce Neal, Deputy Executive Director of The George Institute for Global Health, says cholesterol-lowering spreads are his top pick.
“These spreads not only have less saturated fat than butter, they also contain plant sterols that reduce LDL cholesterol by about 10%,” Professor Neal explains. “Though they are not an alternative to statins , they are cheaper, they’re very likely to benefit you, and they are very unlikely to cause you harm.”
To get the cholesterol-lowering benefit, however, you need to consume 25g of these spreads each day.
If you love butter because it’s natural, there are other unprocessed, equally-natural options, such as olive oil, avocado, nut butters and tahini. Compared with butter, these spreads offer unsaturated fats, minimal saturated fats and zero trans fats all good for a healthier heart.
Watch this video by The George Institute for Global Health to learn more about butter.
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Is Whole Grain Pasta Good For High Cholesterol
Switch your regular pasta to whole–wheat pasta. These types of pasta are higher in nutritional value than refined grains and contain higher amounts of fiber which can help lower your cholesterol.
Keeping this in consideration, is Pasta bad for high cholesterol?
Pasta noodles are the heart of the entire dish. While some forms of pasta can be healthy, other types of pasta may contain a lot of calories and have a high carbohydrate content. These could cause your cholesterol levels to increase.
Similarly, what is the best cheese to eat if you have high cholesterol? Cheese and cholesterol
|Cheese type||Saturated fat per 1 oz.|
Similarly, it is asked, what kind of pasta is good for cholesterol?
When you think of Italian food, you most commonly think of pasta. Although pasta is generally low in fat, you should include whole wheat pasta in your Italian cooking. Whole wheat pasta is higher in fiber in comparison to other types of pasta, which can help lower your cholesterol, especially your LDL levels.
Do whole grains raise cholesterol?
Many whole grains are good sources of dietary fiber, which we all need. Most refined grains contain little or no fiber. Dietary fiber can help you improve blood cholesterol levels and lower your risk of heart disease, stroke, obesity and even type 2 diabetes.
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The Problem With Butter
Like bacon and beef, butter is an animal product which, according to Dr. Bruemmer, means its probably high in cholesterol. Its about as fatty as you can get, he says.
Its high in cholesterol and high in calories, he adds, and if youre using so much, a quarter of a pound or a half a pound, to cook during the day and bake during the day, it just adds up. Butter contains high levels of saturated fat and thats what drives up cholesterol.
The issue with butter ties in to larger issues with food consumption in the United States, Dr. Bruemmer says. Over the past few decades, our patterns have changed here so that now 60% of our diets are ultra-processed food.
Processed food, you can still see that its food, he continues. Take a pickle, for example. Its a cucumber thats been processed, but you can still see it was food. With ultra-processed foods, like a donut or pizza, you cant tell where the food came from.
The consumption of ultra-processed food not only makes people gain weight and even eat more. And butter is often a processed ingredient thats added to those ultra-processed foods, heaping its saturated fats on top of everything else.
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Organic Cows Milk And Cholesterol
Whole cows milk contains 146 calories, 5 grams of saturated fat, and 24 milligrams of cholesterol in a 1 cup or 8 ounce serving. Its a tremendous and nutrients, contains essential vitamins and minerals, and provides a third of a persons daily recommended intake of calcium, Krivitsky says. Cows milk also contains potassium, which may help prevent high blood pressure . What’s more, a study published in December 2013 in the journal PLoS One found that organic cows milk contains significantly more anti-inflammatory omega-3 fatty acids than conventional milk, which is important because omega-3s promote heart health.
But when it comes to your cholesterol levels, high-fat dairy could get you into trouble, says John Day, MD, cardiologist and medical director at Intermountain Heart Rhythm Specialists in Salt Lake City. Saturated fat in your diet raises LDL cholesterol, which increases your risk of heart disease and stroke, according to the American Heart Association. If you drink cow’s milk, most doctors recommend low-fat or nonfat versions. A 1-cup serving of skim milk has 83 calories, no saturated fat, and only 5 mg of cholesterol.
What Causes High Cholesterol
Some causes of high blood cholesterol include:
- Low intake of foods containing healthy fats healthy fats tend to increase the good cholesterol.
- High intake of foods containing unhealthy fats such as fatty meats, full-fat dairy products, butter, coconut oil, palm oil and most deep-fried takeaway foods and commercially baked products . Foods high in trans-fats include most commercially baked products and deep-fried takeaway foods.
- Low intake of foods containing fibre foods that are high in dietary fibre, particularly soluble fibre, can reduce the amount of LDL cholesterol in your blood. Include fibre-containing foods in your diet by choosing vegetables, fruits, wholegrains, nuts and seeds every day.
- Cholesterol in food this has only a small effect on LDL cholesterol -saturated fats and trans-fats in food have a much greater effect.
- You can also eat up to 7 eggs a week as part of a healthy, balanced diet low in saturated and trans-fats, without increasing your risk of heart disease.
Some people will have high cholesterol even if they follow a healthy, balanced diet low in saturated fats and trans-fats. These people may need to take cholesterol-lowering medicine as prescribed by their doctor.
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I Can’t Believe It’s Not Butter Original
This brand is probably most synonymous with substitute butters, and Gorin says it’s a perfect plant-based spread for many reasons. For one, it’s American Heart Association Heart-Check certified. It also has 70 percent less saturated fat and 40 percent fewer calories than dairy butter.
It may even be better for the environment than dairy butter: “All of the palm oil it contains is sustainable,” says Gorin, “and its production creates 70 percent less carbon emissions than dairy butter.”
A Difference Of Opinion
It was against this backdrop that the 2014 Annals of Internal Medicine study created such a stir. The article discussed the results of a meta-analysis, a type of statistical analysis that gathers data from many different studies and crunches them together. Hu first learned of the Annals meta-analysis a few days before it was published, whenThe New York Times sent him a copy and asked for comment. At the same time, Willett got a call from an NPR reporter questioning the studys results, especially the conclusion that eating more polyunsaturated fat failed to lower the risk for heart disease.
I knew something was fishy, says Willett. He requested a data supplement from the journal and noticed that the authors had pulled incorrect numbers from some of the original studies, including the long-running Nurses Health Study, which Willett helps direct. Willett also saw what seemed to him to be another problem: the authors had omitted important studies from their analysis. Adding to the complications: One of the studys authors was a respected colleague in HSPHs Department of Nutrition: Mozaffarian, who was then still an associate professor at the School.
He adds: Frank Hu had published nearly identical findings in 2010 in the American Journal of Clinical Nutrition, demonstrating that people who eat the highest levels of saturated fat have the same risk of heart disease as those who eat the lowest.
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Treatment For High Cholesterol
Making lifestyle changes, especially changing some of the foods you eat, and regular physical activity, are very important to help reduce high LDL cholesterol.
You may also need to take cholesterol-lowering medicines to help manage your cholesterol and reduce your risk of having a heart attack or stroke. Talk to your doctor about finding the most appropriate treatment for you.
Fat Wars: A Short History
Its hard to pinpoint exactly when fat started to become the enemy on our plate, but a good guess may be January 13, 1961. On that day, a University of Minnesota physiologist named Ancel Keys appeared on the cover of Time magazine, glowering at the gluttonous American public through horn-rimmed glasses.
Keys had made a name for himself during World War II by developing the K ration, and after the war turned his attention to the relationship between diet and health, particularly heart disease. He actually spent several years after World War II at HSPH examining this thorny problem. Then, as now, heart disease was the leading cause of death in America, but nobody knew exactly why. Keys led the seminal Seven Countries Study, which for the first time documented that the incidence and mortality rates of coronary heart disease varied as much as tenfold among countries, with the lowest rates in Crete. The study, which began in the 1950s, continues even today.
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Spread With Health Extras
They may give you a slight nutrient boost, but dont assume that if a little is good, a lot is better, Lichtenstein says: Your nutrient intake may go up at the expense of your weight. Smart Balance Buttery Spread with Calcium, which has 100 milligrams of calcium and 200 international units of vitamin D, had a hint of dairy flavor and melted nicely, but it was salty. The omega-3 spreads we tasted didnt fare as well. Smart Balance Buttery Spread with Omega 3 was saltier and artificial tasting compared with original Smart Balance. Earth Balance Omega-3 tasted like salty fish-oil pills.
Cholesterol-lowering sterols/stanols are another spread extra. Two grams a daythe amount in 4 tablespoons of a fortified stanol spreadmight lower LDL cholesterol by about 10 percent. At 50 to 70 calories per tablespoon, that can put a big dent in your calorie intake. Our tasters gave Benecol 55% Vegetable Oil Spread a good rating but said it had an oily residue.
Blood Sampling And Analysis
Blood samples were taken in duplicate on consecutive days after the run-in period and at the end of each intervention period from fasting study subjects. Values from each set of samples were averaged. Besides fasting for 12 h, study subjects were asked to refrain from smoking for 12 h as well as from performing any extreme sports for 36 h. Furthermore, study subjects were asked not to drink alcohol or take medicine for 24 h before the blood sampling.
Blood samples were drawn for measurements of serum blood lipids , hsCRP, serum insulin, and plasma glucose. Blood samples for measurement of blood lipids, hsCRP, and insulin were collected into dry tubes, and samples for glucose were collected into tubes with a 1 × 3 mLfluoride citrate mixture. Blood samples were kept at room temperature for 30 min to coagulate. Subsequently, samples for measurements of blood lipids, hsCRP, and insulin were centrifuged at 2300 × g for 10 min at 4°C and stored at 80°C until analyzed. Samples for glucose were centrifuged at 2300 × g for 10 min at 20°C and stored at 80°C until analyzed.
Serum C-reactive protein concentrations were measured by using a latex immunoturbidimetry analysis . Serum CRP concentrations were analyzed by using an ABX Pentra 400 Chemistry Analyzer . Interassay and intra-assay CVs for CRP were 6.5% and 1.9%, respectively.
Insulin resistance was calculated by using HOMA with the following formula :
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