Butter: Secret Metabolism Booster?

Who doesn’t love butter?

This block of yellowy goodness that literally melts in your mouth and gives that sweet flavor we all adore.

So many people are cutting this food out of their diet because it is a well-known fact. Some people will avoid butter at all costs, using every alternative out there. But should butter be held at arm’s length and cut completely out of our diet? It has always been connected to obesity and an unhealthy diet, but just how true is this?

If you have been following us or are on one of our Custom Meal Plans, then you know we use grass-fed butter all the time. It is even one of our go-to fats. The truth is, real butter can actually be healthy for you… in moderation, of course.

The truth is, real butter can actually be healthy for you… in moderation, of course. Butter, when consumed in moderation, can have plenty of health benefits and help prevent some diseases.

In this post, you’ll see:

  • What butter really is and how to choose the best kind
  • Top 3 benefits of consuming butter
  • How to know how much butter you should consume

We All Know What Butter Is… Right?

People have been consuming butter for thousands of years (the earliest reference being 4,500 years old) and only recently has it been demonized for its saturated fat. Saturated fat has been blamed for being the cause of heart disease, but recent studies show that this isn’t the case (1, 2, 3)

⚡ Related: Learn the difference between good fat and bad fat

Butter is milk fat or butterfat, that is made by churning fresh or fermented milk or cream. The process separates the butterfat from the buttermilk and comes from the milk of cows, sheep, goats, buffalo, and yaks.

Butter can be full of vitamins and minerals and can provide a whole host of benefits for the person who is consuming it. But not all butter is created equal.

The best butter, the kind that we use, is grass-fed butter. Not only does this butter taste the best, but it is much more nutritious than butter produced from conventional cows.

Grass-fed butter comes from grass-fed cows. This means that it is made from cows that graze on grass, rather than being fed corn and soy grain like conventional cows. Grass is the natural diet of cows, and so, cows that graze on grass are normally healthier, making the dairy products and meat more nutritious.

Even though butter is a dairy product that usually is sourced from cows, it does not contain the same elements that are found in milk, which can make milk difficult to digest. Unlike milk, butter does not contain lactose, which is known for causing inflammation in some people. It also contains only trace amounts of casein.

Grass-fed butter is even higher in Omega-3 Fatty Acids, known for having its own blocks of benefits, such as cancer prevention and a lower risk of diabetes and metabolic syndrome (4, 5).

What Are The Benefits of Grass-Fed Butter?

Grass-fed butter is actually a good type of fat and is a source of many heart-healthy nutrients.

Here is a list of just how beneficial grass-fed butter can be:

  • Rich in Vitamins and Minerals:

Butter is full of vitamins A, E, D3, and K2.

Vitamin K2 is something that most people on a western diet are actually deficient in. This vitamin is needed to give calcium to your teeth and bones. Vitamin K2 works with vitamin D3 to remove the excess calcium out of the bloodstream, keeping it out of the areas of the body, such as the heart and brain, where it can cause premature death. Poor calcium metabolism can also lead to the development of kidney stones, gallstones, osteoarthritis, and calcium plaques in the heart (6).

Grass-fed butter, compared to butter from more conventional cows, is a much richer source for obtaining vitamin K2.

The reason that grass-fed butter has so much more K2 than conventional butter is that grass-fed cows graze on grass that is rich in K1, which is then converted into K2.

  • Lowers Your Chances of Heart Disease: 

A study in the American Journal of Clinical Nutrition found that people who ate grass-fed butter were much less likely to have a heart attack. In fact, people who ate more grass-fed butter were 49% less likely to die of a heart attack that people who barely ate any (7).

And, as mentioned above, butter contains vitamin K, which can help protect against coronary heart disease (8).

  • Improves Cholesterol:

Recent studies have questioned the association of saturated fats, such as butter, and heart disease, even suggesting that it may play a part in improving cholesterol when eaten in moderation (9, 10).

  • Increases Metabolism:

Due to the amount of short and medium chain fats that are found in butter, studies show that butter can actually lead to an increase in satiety and increase your body’s ability to burn fat (11, 12).

Butter also contains the 4-carbon fatty acid, butyrate. A 2009 study showed the fatty acid butyrate prevented weight gain in laboratory mice on an unhealthy diet by reducing their food intake and increasing energy expenditure (13). In humans, it has been proven to be anti-inflammatory and to protect the digestive system (14, 15, 16).

In fact, butter has even been associated with a lower risk of obesity. A 2013 study published in the European Journal of Nutrition shows that not only does dairy fat not contribute to obesity or cardiometabolic risk, but rather consuming dairy fat, such as butter, is associated with lower obesity risk (17).

So This Means I Can Eat All The Butter I Want, Right?

Not so fast…

Grass-fed butter is healthy and has many benefits, but that does not mean that it is good in large quantities. Too much butter can unhealthy and have adverse affects on the body.

As with many of the things we consume, butter should be consumed in moderation, as the benefits only go so far.

While butter may have its benefits, it is high in calories and therefore is another reason it should be limited. One tablespoon of unsalted butter can have just over 100 calories. It is almost pure fat and therefore is not meant to be eaten in large amounts.

Butter is best served to compliment food or as a way of preparing food, and a healthy fat should make up no more than 10% of your diet.

To make sure you are getting in the right about of butter, and other healthy fats can be difficult. You want all the benefits without overdoing it and devastating your goals.

This is what is so great about our Custom Meal Plans, which have helped over 40,000 people all over the world figure out how to get their nutrition to work for them. Whether you want to know how much butter to include in your diet, or you just want to be able to get to your goals in the fastest way possible. Custom Meal Plans are designed around your wants, needs, and goals, getting you to your health goals fast.

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