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Cutting out butter from your diet doesn't mean you need to exclude recipes completely! However, finding suitable butter alternatives can be challenging, especially when you're trying to reduce your intake of unhealthy saturated fats, looking for non-dairy options, or don't have butter on hand. There are plenty of options available at the store or in your refrigerator, and this guide can help you find the perfect butter substitute to suit your needs.
So, we all know butter is pretty common in cooking, but let's face it: it can be unhealthy if we use too much of it. Did you know that it's actually high in fat, especially saturated fat, which can increase the bad cholesterol levels in our bodies? But don't worry, we've got some solutions for you! If you're looking to swap out butter with healthier, lower-calorie options, we've got you covered. Before we get into that, let's first take a closer look at how much fat is actually in butter and its nutritional profile.
Butter has 11.5 grams of fat per tablespoon, with 63% of that being saturated fat, 26% being monounsaturated fat, and 4% being polyunsaturated fat. Moreover, butter has a high calorie count (104 calories per tablespoon), which could lead to weight gain if ingested in excessive amounts. Apart from that, for each tablespoon, unsalted butter contains 97 mg of vitamin A, 2 mg of sodium, no carbs or fibre, and zero sugar or protein. What's surprising is that, despite being a dairy product, it doesn't contain any protein. Therefore, with its low nutrients and high calorie and fat count, it is advised that you use butter sparingly or avoid it altogether. You may do this by switching to one of the healthier alternatives that we will discuss in this article.
Avocado
Avocado is a great alternative to butter because it has a comparable texture and consistency, plus we are all aware of the many health advantages of avocado. Avocado contains essential vitamins and minerals as well as heart-healthy monounsaturated fats. Mash or puree ripe avocados and use them as a sandwich spread instead of butter on toast.
Nut Butter
Nut butter like almond butter and peanut butter have grown in popularity and can easily be used in place of butter. Because they are high in healthy fats, protein, and fibre, they are an excellent choice for a healthy diet. Nut butter is also versatile, serving as a spread, dip, or ingredient in baking. You can also try cashew butter if you want a different type of nut butter instead of the big two.
Applesauce
Applesauce is commonly used in baking as a butter substitute, but it can also be used as a spread. It's sweeter and lower in calories than butter. It's popular on toast with cinnamon sprinkled on top. You can also sprinkle it on top of muesli or chia pudding. Applesauce is high in fibre and vitamin C. However, if you're looking for a healthier alternative, check the sugar content of the brand you want to buy—the lower the sugar content, the better.
Yoghurt
When the water content is removed from yoghurt or curd, it can easily replace the thick and creamy texture of butter. Even so, marinating or cooking with curd can easily replace the creamy taste and texture of butter without sacrificing flavour. Hung curd and yoghurt can also be spread on toast or sandwiches.
Olive Oil
Olive oil contains monounsaturated fats, which are healthier than saturated fats found in butter. You can substitute olive oil for butter when sautéing vegetables and meat. Pancakes can also be made with it. Compared to butter, use a bit less olive oil.
Ghee
Ghee, or clarified butter, is famous for its nutty, creamy flavour. Because ghee contains very little lactose, it is a better choice for those who are lactose intolerant or allergic to milk. It does, however, contain saturated fats and should be consumed in moderation. Ghee is best used as a butter substitute in baked goods such as bread and cookies.
If you keep an open mind about what to spread on your bread, you may reap more health benefits. It is critical to choose healthier versions of foods that we normally consume. Healthier foods such as yoghurt and avocado spread provide much more nutrients than regular butter without compromising on taste, while products like applesauce and ghee don't allow you to miss butter when you are baking such things as bread and cookies. And olive oil, which is better than butter if you want to sauté your veggies or meat. You have all the options in the world; you just have to be open to different yet healthy alternatives to your typical lifestyle, which might be the right thing to do for your wellness.
