butter: your go-to comparison guide

As a low-carb dieter, high fat intake is a crucial component of every meal. Fat is prevalent in butter, one of the most widely used ingredients among recipes and cuisines worldwide. As a go-to for keto dieters, you might wonder which type of butter complements your low-carb lifestyle best. When you know the difference between each type, it's easy to make a healthy decision—one that suits your individual body, meal plan, and nutritional needs. Here's the rundown on the three most popular types.


Made by churning the fat derived from cow's milk, butter is an all-natural food. Despite rumors to the contrary, this whole food has proven health benefits. Studies among male participants show that the saturated fats in dairy-based foods improve blood lipid profiles and raise good cholesterol levels. Cook with this favorite ingredient, and you'll get a hearty helping of butyrate and vitamin K2, which offer significant benefits for your body.

Butyrate improves digestion, assists in weight management, and fights the inflammation that creates artery-clogging plaque, effectively lowering heart disease risk. Vitamin K2 is another welcome benefit, supporting bodily functions ranging from blood clotting to directing calcium throughout your body, preventing broken bones and fractures by improving calcium absorption, and protecting against potentially life-threatening diseases, including cancer, heart disease, and osteoporosis. As a popular cooking fat, it oxides slower than other options, so health benefits are kept intact after cooking. That full flavor is a must-have for butter lovers and a go-to for keto dieters thanks to the food's high fat content. Savor every moment as you take in the taste of real, all-natural butter.


While butter is an all-natural food, margarine is a highly-processed butter substitute. While it was initially created as a low-fat butter replacement, it not only provides zero fat (and the health benefits that accompany it), but it provides zero health benefits to begin in. It is, however, loaded with chemicals. Do a simple search of "chemicals in margarine" or "dangers of margarine," and you'll find an abundance of scientific sources revealing the facts behind this replacement. Composed primarily of hydrogenated vegetable oils, high cooking temperatures increase simmer these deeply into the final product.

It also increases the production of free radicals, chemicals that damage your cells and increase cardiovascular disease, stroke, and cancer risk. The chemical production process uses a variety of chemicals, and the end result is a mixture of nutrient-void products making their way into your margarine. Since so many chemicals are used during production and burned away before the final product is created, they aren't even mentioned on the label, although brain and nerve-damaging acetone and petrol hexane extraction are. Essentially, you don't know the extent of what's even in your margarine, so if you take your health seriously, this is a dietary no-no.

When comparing butter, grass-fed butter, and margarine, there's one clear contender for the winner. While margarine is a butter substitute, both forms of real butter offer incredible health benefits, but grass-fed butter boosts those by a long shot. If you want to savor this go-to cooking ingredient, go for grass-fed. The great news? Even lactose intolerant dieters can indulge, as butter contains less than 0.1 gram of lactose per tablespoon. Unless you're consuming the entire stick, you're good to go. Surf the shelves for organic, grass-fed options, dig in, cook up, and enjoy this full-fat favorite whenever you like.

Grass-Fed Butter

If the benefits of regular butter aren't impressive enough, organic, grass-fed butter offers those same benefits with a significant boost. If you want to get the most nutritional benefits out of your butter choice, aim for grass fed. This type is derived from cows that feed off the land, rather than eating grain-based, processed products. The healthier the cows, the healthier the dairy they produce, from butter to milk, cheese, and yogurt. The vitamins and nutrients described above get a major improvement with butter's grass-fed version, allowing you to reap the most nutritional benefits out of your cooking.

Along with butyrate and vitamin K2, enjoy nutrients that are significantly higher amongst grass-fed animals, including heart-healthy omega 3 fatty acids and inflammatory-reducing omega 6 fatty acids. Since "you are what you eat" applies to animals too, there's a reason so many dieters are going the organic route. Grass-fed meat and dairy products both provide higher amounts of essential vitamins, minerals, and carotenoids than their non-organic counterparts, a welcome benefit for every dieter.


Ghee is a form of butter that has been treated with additional heat processing, similar to clarified butter. Ghee lacks casein and lactose, meaning it is a great fat source for keto dieters that experience lactose intolerance. Ghee is full of fat-soluble vitamins A, E, K, & D, in addition to tons of butyrate. Because of its high heat point, ghee is great for cooking & sauteing. It's linked to weight loss in the same way MCT oil is -- digesting this fat helps your body break down the fat stores on your body.

Ghee contains more fat molecules than butter and is recognizable for its "extra buttery" taste , as the process of creating ghee naturally enhances the flavor. This quality fat source is commonly used in the Indian Ayurvedic healing practices.

#food #nutrition #butter #fat #tips #beginner #healthbenefits #science