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Dr. Axe – Have you ever given thought to exactly what butter is? Is butter dairy? Let’s do a little butter 101. Real, grass-fed butter is a dairy product made from cow’s milk also known as milk fat. It’s composed of about 80 percent fat, which is the part that has been separated from the carbohydrates and protein of the milk, and yes, it is dairy. Given its high fat content and the frequency of lactose intolerance, many people seek butter substitute options for their baking, cooking and/or spreads.  Now, most recent studies suggest that real, grass-fed butter can be healthy for you, though past research has positioned too much butter as bad for your heart due to its saturated fat content, which yields about 70 percent fatty acids and about 25 percent monounsaturated fatty acids. There’s a bit of polyunsaturated fat in butter, as well — about 2.3 percent. To top it off, it contains cholesterol and phospholipids, two more types of fatty substances. There are many substitutes for butter for these reasons and more, but if you choose to eat butter, have the real thing. Never consume processed butter substitutes like margarine. Instead, if you’re looking for some ideas for an ideal butter substitute, I’ve got some healthy options for you. Keep in mind that moderation is important. Many of these options are still loaded with fat, and while they’re healthy fats, paying attention to how much you consume is key to balance in a healthy diet.

Healthiest Butter Substitute Options

1. Coconut Oil and Coconut Butter

2. Shea Butter

3. Cocoa Butter

4. Mashed Avocado

5. Hummus

6. Extra Virgin Olive Oil

 

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