The butter vs. olive oil debate has been around for years. Although olive oil seems to be the best choice, nutritionists claim that butter has unique benefits that shouldn’t be overlooked. According to health experts, it all depends on what you’re looking for. Both olive oil and butter are tasty, nutritious, and filling. However, they contain different types of fats from different sources.
Butter and olive oil are some of the most nutrient dense foods available. Olive oil is a staple of the Mediterranean diet and provides large amounts of monounsaturated and polyunsaturated fats, which support optimal health. It also contains only 13.0 grams of saturated fat per 100 grams. The same amount of butter delivers 51.3 grams of saturated fat. Olive oil is higher in vitamin D and vitamin K1, while butter provides vitamin A, vitamin E, vitamin B12, and folate.
Although butter is more nutritious than olive oil, it’s also higher in saturated fat. Studies indicate that swapping just five percent of the calories in saturated fat for equal amounts of polyunsaturated fats may reduce the risk of heart disease by up to 25 percent. When it comes to cardiovascular health, saturated fats are just as bad as refined sugar.
Studies have also found that replacing saturated fat with monounsaturated fat lowers the risk of heart disease by 15 percent. These findings suggest that olive oil, nuts, seeds, and fish are a much better choice than animal fats, such as those found in butter.
The problem with olive oil is that it oxidizes easily at higher temperatures. Butter, on the other hand, has a higher smoke point. For this reason, it’s recommended to use butter for cooking and olive oil for salads, marinades, and dressings. Always choose organic or extra virgin olive oil. Store it in a cool, dark place to preserve its nutrients and flavor.
