5 Healthier Butter Substitutes

Butter is a processed milk product made from milk or thick cream, which contains saturated fat. Although butter has a delicious and savory taste in milk when added as a spread on bread or other dishes, consuming butter excessively is quite risky.

Dangers of excessive butter consumption include increased cholesterol levels, the risk of diabetes, stroke, and heart attacks. Worrying, huh? Instead of sacrificing the body due to excessive consumption of butter, it’s better to replace it with some other healthier food sources instead of butter.

The content of saturated fat in butter is one of the reasons why many people reduce or not consume butter. The content of casein in saturated fat is considered as one of the enemies of lactose intolerance, as well as forbidden for adherents of veganism.

If you have a condition that has to limit or stop consuming butter or you really want to be healthier by reducing or limiting consumption, don’t worry. Reporting from Medical News Today, there are several ingredients that you can make alternatives as ingredients for cooking (cooking), making cakes (baking), and made spread (spreading).

Greek yogurt
Many people prefer Greek yogurt over regular yogurt because the sugar content is lower, while the calcium content is twice as much.

Greek yogurt — thick and creamy-textured — is a substitute for high-protein butter, which you can use in a variety of cake recipes. Choose full-fat to keep the baked cake moist. If you want dry and crumbly-textured cakes, choose nonfat yogurt.

Olive oil
Many Mediterranean recipes rely on olive oil. For any recipe that requires cooking on the stove, use olive oil instead of butter to saute vegetables and meat. For this purpose, just pour the oil in small portions (compared to the amount of butter used).

However, olive oil is not always a good substitute for baked goods or baking cakes. Many baked goods need fat to keep the texture solid, or return to solidity when the temperature is no longer hot. However, you can still use olive oil instead of butter to make foods like pancakes.

“For cooking, avoid using extra-virgin olive oil, because this type is not able to withstand high temperatures and scorch quickly when heated. For frying and sautéing, use pure olive oil. You can use extra-virgin olive oil as a dressing or salad dressing, “said Dr. Astrid Wulan Kusumoastuti added.

The main type of fat in olive oil is monounsaturated fat, which may have some health benefits that unsaturated fats have in butter. A 2014 study published in the medical journal “BMC Med” said that consuming olive oil regularly can reduce the risk of cardiovascular disease and death in individuals with a high risk of cardiovascular disease. Other benefits of monounsaturated fat also include lowering cholesterol and controlling blood sugar.

However, like butter, olive oil is a type of calorie-dense food source. Therefore, consume in moderation.

Avocados are a nutritious alternative to butter. Not only can you increase the overall nutritional value of food, but avocados that contain monosaturated fat (monosaturated fat) can replace saturated fat (saturated fat) contained in butter.

According to the explanation from Dr. Astrid, avocados can help increase good cholesterol and reduce bad cholesterol. Avocados contain beta sitostero which can limit the absorption of cholesterol into the body. “However, limit consumption of avocados because this fruit is high in calories. One avocado contains about 300 calories and 30 grams of fat, “said Dr. Astrid.

Mashed banana
Bananas can also increase the overall amount of food nutrition without the addition of fat. However, bananas can add a sweet or certain special taste to some food recipes.

Bananas contain carbohydrates, calcium, zinc, magnesium, phosphorus, vitamin A, vitamin B6, vitamin C and vitamin D. Bananas are also rich in fiber, making the body feel full longer. Not only that, consumption of bananas is also good for health and bone strength.

Coconut oil
Unlike olive oil which is often unsuitable for baking, coconut oil is a better substitute for butter for this cooking method. This is because coconut oil can make food stay solid or return to room temperature. However, coconut oil has a distinctive taste and odor, so that it can affect the taste of food.

Although many experts have different views about coconut oil, but Dr. Karin Wiradarma said that more than 50 percent of saturated fat in coconut oil is a type of lauric acid, thus potentially protecting the body from heart disease, diabetes, and cancer. In addition, coconut oil is also said to play a role in fighting viral, bacterial, and fungal infections.

For lovers of hard-line butter, it seems unfair to replace it with the five ingredients above. However, what harm can reduce or limit the intake of unsaturated fats that are not good from butter, if your health is at stake? The butter substitute above has nutritional value that can improve the overall nutrition of the food consumed, and can make food even more delicious. For those of you who want to change your diet to a healthier direction, this can be your guide.