Butter is a dairy product made from churning cream, so it would seem obvious that it is not part of a plant-based diet. However, there are some gray areas when it comes to small amounts of animal products on a mostly plant-based diet. This article will explore whether you can eat butter on a plant-based diet and look at some alternatives.
What is a plant-based diet?
A plant-based diet focuses on foods derived from plants. This includes vegetables, fruits, whole grains, legumes, nuts, seeds, and plant-based oils. Strict plant-based diets, such as a vegan diet, exclude all animal products including meat, eggs, dairy, honey, and gelatin. More flexible plant-based diets like a vegetarian diet may include some animal products in moderation.
The term “plant-based diet” has risen in popularity in recent years, though there is no single definition. In general, a plant-based diet aims to maximize plant foods and minimize animal foods, but there can be variation in how far people take this. For example, someone eating a mostly vegan diet but occasionally having meat or dairy products could describe their diet as plant-based.
Can you have butter on a plant-based diet?
Whether butter fits into a plant-based diet depends on how you define “plant-based.” Here are some perspectives:
- On a vegan diet: No. Butter is an animal product made from milk, so it is not vegan.
- On a vegetarian diet: Maybe in moderation. Some vegetarians include dairy products like butter in their diets.
- On a flexitarian diet: Yes. Flexitarians follow a mostly plant-based diet but occasionally eat meat, eggs, and dairy.
Ultimately there are no strict rules for what constitutes a plant-based diet. If your goal is to maximize plant foods and minimize animal foods, small amounts of butter from time to time may be fine. But a completely plant-based vegan would avoid butter and all other animal products.
Nutrition of butter
Here is the nutrition breakdown for 1 tablespoon (14g) of salted butter:
| Nutrient | Amount |
|---|---|
| Calories | 102 |
| Total fat | 12g |
| Saturated fat | 7g |
| Monounsaturated fat | 3g |
| Polyunsaturated fat | 0.4g |
| Protein | 0.1g |
| Carbohydrates | 0g |
| Fiber | 0g |
| Cholesterol | 31mg |
| Sodium | 190mg |
| Calcium | 3mg |
| Iron | 0mg |
| Potassium | 2mg |
| Vitamin A | 684IU |
As you can see, butter is almost entirely made up of fat. It provides a high amount of saturated fat and cholesterol with very little protein, carbs, fiber or micronutrients. From a health perspective, butter is not a very nutrient-dense food.
Benefits
Here are some potential benefits of butter:
- High in fat-soluble vitamins like A, D, E and K
- Source of short and medium chain fatty acids like butyrate
- Contains conjugated linoleic acid (CLA) which may have anti-cancer properties
- Higher smoke point than olive oil or lard, making it good for high-heat cooking
- Provides richness, texture and flavor to dishes
Downsides
Here are some potential downsides of butter:
- High in saturated fat and cholesterol
- Linked to increased risk of heart disease, stroke, and type 2 diabetes
- High calorie with little protein, carbs, or fiber
- Not part of a vegan or whole food plant-based diet
- Dairy can cause issues for those with lactose intolerance or sensitivity
Health impact of butter
For decades, butter was vilified due to its high saturated fat content, which was linked to increased heart disease risk. However, more recent research has called this into question.
Studies show that eating butter in moderation does not seem to increase heart disease risk factors like total cholesterol, LDL cholesterol, HDL cholesterol, or triglycerides compared to olive oil (1, 2).
Some types of saturated fat may also be beneficial. For example, butyrate, a short chain fatty acid found in butter, has anti-inflammatory effects on the gut. And conjugated linoleic acid may have anti-cancer properties (3).
However, studies linking saturated fat to heart disease look at total saturated fat intake. So even if butter isn’t worse than olive oil, its saturated fat still contributes to overall intake and risk.
For optimal health, the American Heart Association recommends limiting saturated fat to 5-6% of total calories. For a 2000 calorie diet, this equals about 13 grams of saturated fat per day (4). One tablespoon of butter contains 7 grams of saturated fat, more than half the daily amount.
The bottom line is butter can fit into a healthy diet in moderation but should be limited to keep saturated fat in check.
Vegan butter alternatives
For vegans or people wanting to avoid dairy, many butter alternatives are made from plant oils. Here are some popular options:
Margarine
Margarine was created as a butter alternative and traditionally contained partially hydrogenated vegetable oils. However, modern margarines are made without this unhealthy trans fat and can be vegan.
Look for brands made from healthy oils like olive, avocado, coconut, or sunflower.
Vegan buttery spreads
These dairy-free spreads aim to mimic the taste and texture of butter. Popular brands include Earth Balance and Miyoko’s. They are made from oils blended with sea salt, natural flavors, and sometimes fermented cashew or other nuts.
Coconut oil or butter
Coconut products are an excellent dairy-free option with a similar fatty acid profile to butter. Use virgin or refined coconut oil, or whipped coconut butter for baking and spreading.
Nut and seed butters
Nut and seed butters like almond, cashew, sunflower seed, and tahini can be used in place of butter in many recipes. They work well for spreading on toast or adding creaminess to sauces and baked goods.
For savory applications, try a small amount of nutritional yeast to mimic butter’s cheesy, umami notes.
Olive, avocado, or vegetable oil
Replacing butter with healthy plant-based oils is an easy swap in recipes like sautéed vegetables, pasta sauces, soups, roasted vegetables, and more. Oils provide a rich mouth-feel but have less saturated fat than butter or coconut oil.
Mashed fruits or vegetables
For a nutrient-dense, low-fat butter alternative, try mashed fruits or vegetables. Options like banana, avocado, pumpkin, sweet potato, or carrot work well in baking for moisture and binding.
Aquafaba
Aquafaba refers to the viscous liquid in a can of chickpeas or other beans. Whipped aquafaba can replace eggs in recipes. It can also mimic butter’s airy texture for frostings, creams, and dessert fillings.
How to use butter alternatives
When swapping butter for a vegan alternative, keep these tips in mind:
- For baking, use coconut oil or vegan butter spreads to minimize changes.
- Reduce temperature slightly and watch closely as alternatives may brown faster.
- Nut and seed butters work well in sauces, dressings, and smoothies.
- For spreadability, store coconut oil and nut butters at room temperature.
- If oil separates from nut butter, stir gently before using.
- For airy texture, whip aquafaba, coconut cream, or banana.
- Margarine can replace butter at a 1:1 ratio but may affect taste.
Experiment with different plant-based fats and oils to see which you prefer in each application. You may need to tweak recipes slightly as butter alternatives behave a bit differently in baked goods.
Should you eat butter on a plant-based diet?
Yes, if:
- You follow a vegetarian or flexitarian diet and can tolerate dairy.
- You mostly eat plant-based but occasionally eat animal products.
- You are not concerned about saturated fat intake.
- You use butter sparingly for flavoring or high-heat cooking.
No, if:
- You follow a vegan or strict plant-based diet with no animal products.
- You have a dairy sensitivity, intolerance or allergy.
- You are concerned about heart health or chronic disease risk.
- You want to limit saturated fat and calories.
The bottom line
Butter is not suitable for a vegan or strict plant-based diet due to its high saturated fat content. But those following a vegetarian, flexitarian, or mostly plant-based diet may be able to incorporate it in moderation.
Limit butter to small amounts used for flavor to keep saturated fat and calories in check. Fortified plant-based spreads, coconut oil, avocado oil, and olive oil can also fit into an plant-based diet and offer some health benefits over butter.
At the end of the day, personal preferences, dietary needs, and health goals determine whether butter can occasionally fit into an mostly plant-based eating pattern.