Why Butter Can Make You Thin

author avatar Dr. Eric Berg 09/21/2023

Have you ever wondered if butter could be beneficial for your health? But what if I told you that golden slab isn't just about making your toast taste better? It's packed with vitamins, healthy fats, and some cancer-fighting components.

Now imagine melting it over fresh steamed veggies or pan-searing a juicy steak. Delicious, right? And guess what - doing so could help boost your health in ways you never imagined!

You might have heard rumors that butter harms the heart, but let's set the record straight here – recent research sings a different tune! Plus, there’s more goodness hidden within grass-fed varieties waiting to be unveiled.

Let's debunk some myths and discover why adding butter to your meals might be a brilliant decision. Jump in; knowledge awaits!

The Nutritional Powerhouse of Butter

Think about butter as a tiny, yellow brick filled with nutrients. It's not just an add-on to your toast or popcorn; it’s a health booster. Packed full of vitamins A, D, E, F, and K2, these are like the Avengers of nutrition in your body.

The Vitamins in Butter and Their Benefits

Vitamin A is often seen strutting around improving vision, while vitamin D gets busy helping our bodies absorb calcium for stronger bones. Not to be left out, vitamin E joins the party by protecting cells from damage.

Moving on, we find Vitamin F (also known as linoleic acid), which takes pride in managing growth and maintaining skin health.

And finally, there’s Vitamin K2 - you can think of him as the director behind the scenes orchestrating optimal blood clotting.

Trace Minerals in Butter

Butter also offers some trace minerals – selenium and iodine – acting like secret agents working undercover for your well-being. Selenium works its magic in defending against oxidative stress, whereas iodine plays a crucial role in supporting thyroid function.

Now, let me introduce you to lecithin - another superpower hiding within butter's creamy folds that act as an antidote to cholesterol.

When life gives us high cholesterol levels, lecithin helps break them down so they're less harmful.

The moral here is simple: don’t just use butter to make your food taste better. Take advantage of lecithin's many health perks to stay robust and vigorous.

Butter on a plate

The Healthy Fats in Butter

Butter, often vilified as a culprit for weight gain and heart disease, is returning to the spotlight. Why? Because it's chock-full of healthy fats.

Omega Fats and Medium-Chain Triglycerides

The humble butter is rich in omega-3 and omega-6 fats - vital for our brain health, mood regulation, and inflammation control.

You might be more familiar with these good guys from fish oil supplements or flaxseeds. But yes. They're also hanging out right there on your morning toast.

Apart from Omega fats, butter contains medium-chain triglycerides (MCTs). MCTs are smaller than most fat molecules – think Chihuahuas among Saint Bernards.

Their size allows them to be easily digested by our bodies. So, instead of being stored away like their bulkier counterparts usually do – they get burned up quickly for energy.

Lauric Acid - The Anti-Cancer Component

Moving onto lauric acid – this superhero component has shown anti-tumor properties according to research studies. Picture lauric acid as a kind of vigilante within your body: it fights off harmful cells that can lead to tumors or cancer development.

While we’re not saying eating lots of butter will cure all ailments overnight, including foods rich in lauric acid in your diet could help give you an extra layer of protection against certain diseases.

If the idea seems daunting due to years spent dodging full-fat dairy products at grocery stores thanks to health warnings — take comfort knowing even Harvard’s School Of Public Health acknowledges some types of saturated fat (like lauric acid) can be part of a healthy diet.

So, go ahead and give butter another chance. Its nutrient profile might surprise you. Remember, though - while butter's fat composition offers potential health benefits, moderation is key.

Like any other food item, excessive consumption could lead to unwanted effects. Striking a balance is essential for preserving one's well-being.

Debunking Myths about Butter and Heart Health

You've likely heard it before: "Butter clogs your arteries." But let's set the record straight. Current studies are showing a different story.

The myth that butter contributes to heart disease has been floating around for decades, causing fear among many health-conscious individuals. However, recent research is beginning to debunk this widespread misconception.

Multiple scientific reviews have found no strong evidence linking saturated fats - like those in butter - with heart disease.

No substantial evidence was found in a review of 21 studies published in the American Journal of Clinical Nutrition to suggest that dietary saturated fat could lead to an increased risk of coronary artery disease or cardiovascular disease.

No Connection Between Butter and Clogged Arteries

Surprisingly, research has found that moderate amounts of high-quality butter can provide some benefits instead of causing clogged arteries. Studies demonstrate that consuming moderate amounts of high-grade butter does not raise the probability of obstructing our arteries.

Instead, these same studies reveal some surprising benefits associated with regular consumption of this dairy product.

A study released in PLOS ONE uncovered no substantial connection between consuming more butter and elevated rates of chronic illnesses like heart disease or stroke. It again showed us why we shouldn't take every food rumor at face value.

Fats Aren't Always Foes

If you're wondering how something so creamy can be healthy, let's look at what makes up butter, primarily fats. Yes, indeed – contrary to popular belief, not all fats are bad. They're an essential part of a nutritious diet.

Healthy fats play vital roles in our bodies - from providing energy to supporting cell growth and protecting organs.

So when you enjoy that butter spread on your morning toast or melt it over steamed vegetables for dinner, know that you're doing more good than harm for your heart health.

The Superiority of Grass-Fed Butter

Butter from grass-fed cows, like Kerrygold, is a true game-changer in nutrition. Why? It's all about what the cows eat. When you let them munch on their natural diet—grass—the butter they produce has more health benefits.

First off, it’s packed with Omega-3 fatty acids. These are the same healthy fats found in fish and flax seeds that have been shown to reduce inflammation and heart disease risk.

Bonus tip: While we're busting myths here, did you know humans can't naturally produce these beneficial fats? That means we must get them from our diets—grass-fed butter is an excellent source.

Nutritional Goldmine: Vitamins A & K2

In addition to those critical Omega-3s, grass-fed butter is also high in vitamins A and K2. Vitamin A is vital in maintaining vision health and supporting immune function. Vitamin K2 helps ensure calcium absorption, which can benefit those looking to prevent osteoporosis.

To put this into perspective, imagine getting ready for a day at work without your morning coffee or tea—it just wouldn’t be as productive or enjoyable.

Just like caffeine gives us energy for our daily tasks, these essential nutrients give our bodies what they need to perform optimally throughout the day.

Fat-Soluble Vitamins: Easily Absorbed

The best part? The fat content of butter allows your body to absorb these vitamins more efficiently than if you consumed them through low-fat foods.

Picture it like this: Trying to get these vitamins from low-fat foods is like driving with a flat tire—you might make some progress, but it won’t be smooth or efficient.

By choosing grass-fed butter, you’re essentially inflating that tire and cruising quickly down the highway of health. So next time you're at the grocery store, remember - not all butter are created equal.

Digestive Benefits of Consuming Butter

Many folks think of butter only as a tasty addition to their food, but it's more than just that. It has several digestive benefits, too. One standout benefit is its easy digestion, which can relieve your gallbladder.

You see, the gallbladder plays a vital role in fat digestion. When you consume fats, the gallbladder releases bile to help break them down. Some types of fats can strain this tiny organ, leading to discomfort or even stones.

But here's where butter shines—it doesn't burden your gallbladder like other fats. Instead, it helps maintain a healthy bile flow from the gallbladder, ensuring smoother and efficient digestion.

The Magic Ingredient: Butyric Acid

One secret behind butter’s gentle touch on our digestive system lies in an ingredient- butyric acid—present naturally in butter.

Studies show that this short-chain fatty acid fuels colon cells, making them healthier and better at absorbing nutrients—a crucial aspect for optimal health.

Gut Health Supporter

We all know how vital gut health is—and consuming butter might give yours some extra support. Thanks to its rich content of beneficial bacteria-loving ingredients such as glycosphingolipids.

These components help promote a healthier gut microbiome, enhancing digestion and nutrient absorption. It's like throwing a party for your gut bacteria—and they love it.

To sum up, butter can be a helpful ally in maintaining good digestive health. From supporting gallbladder function to promoting healthy colon cells and boosting the gut microbiome—it’s more than just deliciousness spread on toast.

So next time you add that pat of butter to your veggies or sear your steak with it—remember you're making things tastier and giving some love to your digestive system.

Butter's Role in Nutrient Absorption

Butter is a critical element in enabling the body to absorb fat-soluble vitamins, an essential part of our diet. Butter, specifically its fats, lets your body absorb these nutrients effectively.

Vitamins such as A, D, E, and K are fat-soluble. This means they need to be consumed with fats for optimal absorption by the body. And what better way than coupling them with delicious butter?

Take calcium, for instance; this mineral is vital for bone health. It requires vitamin D to get absorbed into our system correctly. Now, where does butter come into play?

Well, butter enhances the absorption of both these essential nutrients - calcium from Vitamin D, thus aiding your overall health.

The Marvelous Vitamin F

You may have heard about Vitamins A through E, but did you know there’s also Vitamin F? Yes. You are also known as linoleic acid – an omega-6 fatty acid crucial for skin health.

Your body can't produce linoleic acid alone, so we must obtain it from food sources like seeds or nuts...and yes—you guessed it—butter.

So, how does consuming Vitamin F along with butter help us? The answer lies again in better nutrient absorption: Butter helps enhance the uptake of this valuable nutrient, ensuring no good stuff goes wasted.

Serving up some Stats

  • A tablespoonful (14g) of grass-fed cow’s milk unsalted butter gives you 7% of your daily Vitamin A needs.

  • The same serving also provides around 1.5 micrograms of Vitamin K, vital for blood clotting and bone health.

Remember, though, like all things in life - moderation is vital. Too much butter can lead to other health issues, so always consume it in moderation.

Incorporating Butter into Your Diet

If you're wondering if butter is keto-friendly, the answer is a resounding yes. Butter is low in carbs and high in healthy fats, making it a staple in many keto diets.

It's a versatile ingredient that can enhance the flavor of various dishes while helping you stay within your carb limits.

Incorporating butter into your keto diet can be as simple as using it for cooking, drizzling it over steamed vegetables, or even blending it into your morning coffee for a creamy, energy-boosting treat.

Remember to maintain a balanced approach to fats while on keto, and you can savor the rich taste of butter while reaping its benefits for your ketogenic journey.

Cooking with Butter

Butter imparts an unmistakable richness to cooked dishes. But don't let its indulgent taste fool you. It contains essential nutrients and beneficial fats that your body needs.

A good rule of thumb when cooking with butter is moderation. You could start by replacing unhealthy oils like vegetable or soybean oil with butter while sautéing vegetables or pan-searing meats.

Health experts agree that swapping out these highly processed oils can improve heart health over time due to the quality of fats in butter.

Topping Veggies with Butter

Your green veggies don't have to be bland anymore. A dollop of grass-fed Kerrygold butter on steamed broccoli, spinach, or asparagus makes them more palatable. It aids nutrient absorption thanks to the vitamins D and F in butter.

You might find yourself looking forward all day long to dinner when such a tasty reward is waiting.

Baking Blissfully With Butter

If baking brings joy into your life (and who doesn’t love freshly baked goods?), it's excellent news that butter can be your partner in crime. The flavor it adds to cakes, cookies, and pastries is unparalleled.

What’s more? Butter-based baked goods keep you feeling full for longer due to their healthy fat content - an unexpected plus on a weight loss journey.

The Mighty Bulletproof Coffee

Not yet tried bulletproof coffee? Here's how butter could jazz up your day. Mix your day with black coffee, butter from grass-fed cows, and medium-chain triglycerides.


Butter is not just a kitchen staple but a nutritional powerhouse. That’s right! The benefits of butter for weight loss and health are manifold.

Packed with vitamins A, D, E, F, and K2 and essential trace minerals like selenium and iodine, that golden slab is genuinely golden in value!

The healthy fats in butter, like omega-3s, omega-6s, and medium-chain triglycerides, do more than add flavor; they also contribute to your overall well-being. Lauric acid? It's the anti-cancer hero you didn't know about!

Recent research debunked heart health fears, so let those worries melt away as quickly as butter on hot toast.

And remember: grass-fed reigns supreme when it comes to nutritional perks. So next time you're cooking or topping off veggies - reach out for some creamy goodness without hesitation.


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