Quick answers
Butter is a common baking ingredient that adds flavor and moisture to baked goods. Many recipes call for butter in cookies, cakes, pastries and more. Using butter in baking is perfectly fine and results in delicious treats. However, butter is high in saturated fat so enjoy baked goods made with butter in moderation as part of a healthy diet. When baking, be sure to use good quality, fresh butter for best results.
Butter is a staple ingredient in baking and has been used to make delicious baked goods for centuries. From flaky croissants to rich chocolate chip cookies, butter plays an important role in texture, taste and appearance. However, with increased attention on reducing saturated fats for better heart health, some people wonder if it’s OK to bake with butter or if substitutions should be made.
This article will dive into the purpose of butter in baking, discuss alternatives and provide tips for enjoying butter in moderation. After reviewing the pros and cons, you can decide if using butter in your baking is aligned with your health goals.
Why Butter is Common in Baking
Butter contains properties that make it a useful ingredient for baking:
Flakiness
The fat in butter creates pockets of air when mixed into dough. When baked, these air pockets give pastries a tender, flaky texture. The water in butter also evaporates during baking, causing steam that adds lift. Trying to achieve this light texture without butter is challenging.
Richness
The creamy flavor and velvety mouthfeel of butter provides richness. Butter has a more complex, nuanced flavor compared to oil or shortening. This depth of flavor balances sweetness and enhances other ingredients.
Moisture
Since butter contains both fat and water, it keeps baked goods tender and moist. The remaining moisture creates a soft crumb after baking. Using only oil can result in dry textures.
Color
Butter helps baked goods like cookies take on an appetizing golden brown color during baking. The milk solids in butter caramelize to a beautiful hue.
Texture
In cookies, butter’s softness controls spread. More butter means wider cookies, while less butter makes them thicker. Butter’s pliability also creates cakes and frostings with a smooth, creamy texture.
Flexibility
Butter can take on many forms including melted, softened, or solid. Different consistencies are used for various baking techniques like creaming, laminating and shortening. This versatility makes it easy to incorporate butter into all kinds of recipes.
Potential Downsides of Butter in Baking
While butter positively impacts the enjoyment of baked goods in many ways, it also has some drawbacks:
High in Saturated Fat
Butter is a significant source of saturated fat, providing 7g per tablespoon. Saturated fat raises LDL cholesterol levels which increases risk of cardiovascular disease. Most health organizations recommend limiting saturated fat intake.
Lactose Content
Some butter contains small amounts of lactose so people with milk allergies or lactose intolerance may need to avoid it. Clarified butter and ghee have the milk solids removed so are usually tolerated.
Health Concerns with Margarine
In the past, many people switched to margarine to avoid saturated fat. However, trans fats in many margarines pose their own health risks. Manufacturers have reduced trans fats so some margarines are better options now. Still, trans fat free margarines often use interesterified fats which require more research on effects.
Higher Calories than Oil
One tablespoon of butter contains 100 calories whereas oil is around 120 calories per tablespoon. So butter is lower calorie than oil but still fairly high for a small amount. Those watching their calorie intake may want to moderate butter.
Butter Baking Substitutions
For those concerned about saturated fat and calories, there are alternatives that can used in place of butter for baking:
Unsalted Butter
Unsalted butter has the flavor of butter without extra sodium. Use 25% less than the amount of regular butter called for so the lack of salt doesn’t make baked goods bland.
Oil
Vegetable oil, such as canola or olive oil, can be substituted in a 1:1 ratio for melted or soft butter. Oil works well in muffins, quick breads and cakes but does not replicate butter’s flakiness.
Applesauce
Replace 1/4 to 1/2 the butter with unsweetened applesauce. This maintains moisture while reducing fat and calories. Applesauce is a great option for dense baked goods like brownies.
Yogurt
Plain low fat or nonfat yogurt can substitute for up to half the butter. The yogurt keeps baked goods tender and helps lift flavor like butter does. Yogurt tanginess can influence the flavor though.
Banana
Mashed ripe banana replaces butter at a 1:1 ratio and adds moisture, fiber and potassium. Banana works well in sweet breads and muffins. The mild flavor doesn’t impart much banana taste.
Prune Puree
For each 1/4 cup of butter, substitute 1/4 cup prune puree. Prunes add moisture, sweetness and texture. Whole prunes can also be chopped and added to batters. Prunes pair nicely with spices.
Nut Butters
Almond butter, cashew butter or peanut butter can be used in place of some butter in cookies. Reduce slightly to account for nut butter’s fat. Nut butters add protein and nutrition to recipes.
Avocado
Pureed avocado can replace about half the butter in baked goods, adding creaminess and healthy fats. Avocado flavor comes through more strongly with certain ingredients like chocolate.
Tips for Baking with Butter
Butter remains the first choice for many bakers because alternatives don’t fully replicate its flavor and performance. For those who still want to enjoy butter in moderation, here are some tips:
Use Sparingly
Cut the butter amount by 25% in recipes where it is feasible, like cookies. Bake one test cookie first to ensure the texture remains acceptable.
Measure Precisely
Use proper measuring tools, like flat-edged butter knives and leveled cups, for accuracy. Too much butter alters the finished product.
Soften Properly
Let refrigerated butter soften on the counter for 1-2 hours until malleable but still cool. Over softened butter affects texture.
Cream Thoroughly
Allow time for the butter and sugar to cream together into a light, fluffy consistency. This incorporates air for lift.
Keep Chilled
Return dough and batters to the refrigerator to firm up if they become too warm during the mixing process. This prevents butter from becoming oily.
Don’t Overmix
Mix just until the flour is incorporated so you don’t overwork the dough. Overmixing develops excess gluten, leading to tough results.
Watch Oven Temp
Bake at the temperature specified in the recipe. Too low leads to greasy baked goods while too high makes them dry.
Store Properly
Keep unused butter tightly wrapped in freezer if not using within a month. Let refrigerated butter soften on the counter as needed for recipes.
Nutrition Information Per Tablespoon of Butter
| Nutrient | Amount |
|---|---|
| Calories | 100 |
| Fat | 11g |
| Saturated Fat | 7g |
| Monounsaturated Fat | 3g |
| Polyunsaturated Fat | 0.4g |
| Trans fat | 0.2g |
| Cholesterol | 30mg |
| Sodium | 90mg |
| Carbohydrates | 0g |
| Protein | 0g |
Benefits of Butter’s Nutrients
While butter is high in saturated fat, it does supply some beneficial nutrients:
Vitamin A
Butter contains retinol, a preformed type of vitamin A important for vision, immune function, reproduction and more. One tablespoon offers 10% of the recommended daily vitamin A intake.
Vitamin D
Butter provides a small amount of vitamin D which aids calcium absorption and promotes bone health. Many people have difficulty getting enough vitamin D.
Vitamin E
This antioxidant vitamin protects cells from damage and inflammation. It also supports heart health and immune function.
Vitamin K2
This extremely important vitamin contributes to blood clotting and bone mineralization. It also helps remove calcium from arteries.
Conjugated Linoleic Acid
CLA is a naturally occurring fatty acid in butter that may help reduce body fat and prevent cancer. More research is still needed though.
Butyrate
Butter contains butyrate produced by bacteria in cow intestines. Butyrate shows anti-inflammatory effects and may protect against colon cancer.
Conclusion
Butter clearly plays an integral role in baking with its ability to create flakiness, moisture, lift and rich flavor. For centuries, butter was an undisputed staple in recipes for delicious baked goods. However, as nutrition science revealed associations between saturated fat, cholesterol and heart disease, butter became controversial.
While butter does contain significant amounts of saturated fat, research on saturated fat is complex. Some analysis has called into question just how strong the correlation is between saturated fat and increased risk of cardiovascular disease. Other forms of fat may be more problematic. Trans fats, for example, are highly detrimental while the effect of naturally occurring saturated fat in dairy is less clear.
For improving health, experts recommend limiting saturated fat as part of an overall balanced diet rich in plants, fiber and unsaturated fats. But enjoying butter in moderation seems unlikely to pose major problems for most people. Those with risk factors for heart disease need to be more cautious with saturated fat intake.
When baking, butter can be measured precisely, swapped for some oil or applesauce, or blended with other alternatives. Using less butter than a recipe calls for and chilling dough prevents butter from becoming too warm and oily. Ultimately, your preferences and diet determine if using butter in baking fits into healthy eating.
Given butter’s irreplaceable baking properties, passion for this timeless ingredient will surely continue. Butter fills kitchens with its welcoming aroma and enriches flavor in special occasion treats. Yet when consumed mindfully and moderately, butter can be healthfully enjoyed as part of an active lifestyle and balanced diet.