Scientists Found That Butter Is Linked To Early Death. Here’s What You Need To Know.

Butter versus oil has long been a highly debated topic. Which is better to use for different dishes? Which is better to throw into the skillet? And most importantly, which is better for your overall health? To add some, er, grease to the debate, a new study is sounding the alarm on people who consume butter regularly.

The study, published this month in JAMA Internal Medicine, found that those who ate more butter, as opposed to other types of fat, had a 15% greater chance of dying than those who ate little to no butter.

While on the surface this may seem damning, it’s important to know all the details of the study and what these findings truly means for consumers. Delish spoke to health and nutrition experts Dr. Bernadette Anderson, M.D., and Dr. William Li, M.D., to get to the bottom of the butter versus oil debate.

Here’s What The Study Actually Found

Researchers involved in the study examined health records and diets of over 220,000 people over a 30-year period. They found that participants with the highest butter consumption had a higher risk of premature death compared to those who consumed the least. On the other hand, those who consumed the most plant-based oils, such as olive oil, soybean oil, and canola oil, experienced a 16% reduction in overall mortality, as well as a reduction in cancer-related deaths. Additionally, replacing just 10 grams of butter (less than a tablespoon) daily with an equivalent amount of plant-based oils was associated with a 17% reduction in both total mortality and cancer-related deaths.

According to Dr. Li, these findings simply reiterate something doctors have always known: saturated fat, which is found in butter, is harmful to our overall health. Pair this with salt, a common addition to many butters, and you’re increasing your risk for high blood pressure and inflammation.

“What was interesting,” say Dr. Li, “is the better health outcomes for people who consumed more soybean oil and canola oil.” While the benefits of olive oil are well-known and expected due to its high levels of beneficial polyphenols, he explains, soybean and canola oils don’t contain the same types or concentrations of these compounds. This makes it less clear why these oils are associated with better health outcomes.

What Consumers Need To Know

Both Dr. Li and Dr. Anderson stress that butter is full of saturated fat—about 7 grams per tablespoon, which is a standard serving size (14 grams). This accounts for about 36% of the daily value for saturated fat based on a 2,000-calorie diet. This type of fat “can contribute to inflammation and oxidative stress, both of which weakens your body’s defenses and increase the risk of serious illnesses like heart disease and cancer,” says Dr. Anderson.

However, Dr. Li cautions consumers to take this study with a grain of salt, so to speak. “Because this is an association study, it does not mean that butter itself is the causative factor for the increase in death,” he explains. “People who prefer to eat butter may also prefer to eat other foods that are unhealthy, as well.” For example, those who prefer butter might also be consuming a lot of other unhealthy foods like bacon and ultra-processed snacks.

“On the other hand, people who use plant-based oils may also have healthier dietary patterns,” says Dr. Li. “So, the study does not necessarily show a cause-and-effect with these oils.”

Can You Still Eat Butter?

The short answer here is yes. But the long answer is a bit more convoluted. “You don’t have to quit butter cold turkey, but treating it as an occasional indulgence rather than a daily habit could add years to your life,” says Dr. Anderson.

Both doctors agree that it’s important to prioritize plant-based fats over butter and stick to a healthy diet overall. “This is especially crucial for those already at higher risk for heart disease, including individuals with high blood pressure, diabetes, high cholesterol, sleep apnea, or obesity,” cautions Dr. Anderson. “Men over 45, women over 55, African Americans, Hispanic Americans, South Asians, and those with a family history of heart disease should be particularly mindful of their fat choices,” she continues.

Dr. Li touts EVOO as the best fat for both cooking and eating, but like anything, in moderation. “Fat is fat, and less is more when it comes to any form of fat,” he says.

Advice For Butter Lovers

Luckily, there are plenty of things butter lovers can do right now to improve your health. Dr. Anderson notes that even small changes can make a big impact. She recommends making simple swaps like using nut-based spreads like almond or cashew butter in lieu of butter, sautéing with olive oil instead of butter, and using avocado oil for high-heat cooking. Dr. Li adds that if you do use butter, only use it sparingly and infrequently. And always get the unsalted kind.

Lastly, Dr. Anderson sings the praises of a Mediterranean-style diet, which has often been linked to improved brain and heart health.

“This is a wake-up call: what you put on your plate today can shape your health tomorrow,” she says.

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