A Health-promoting Trans Fatty Acid

Butter contains no man-made trans fats. However, it does contain a naturally occurring trans fat—CLA (conjugated linoleic acid)—that promotes health. CLA appears to have a beneficial effect on heart health and may decrease the risk of cancer, in particular breast cancer; it may support healthy blood sugar balance, help modulate inflammation and support immune function, and has been shown to modestly reduce body fat.^{2 3 4 5 6} A fear of animal-based fats has led to a reduced intake of this valuable nutrient, since it is found only in foods such as whole milk, beef, lamb, and, of course, butter. Research confirms that pasture-raised animals have as much as 500% more CLA in their milk than those fed grain-based diets.⁷

Shorter Fatty Acids—A Good Energy Source

Researchers classify fatty acids (the building blocks of fats and oils) not only according to their degree of saturation (monounsaturated, polyunsaturated, or saturated), but also by their length. Butter is generously endowed with both short- and medium-chain fatty acids. As the name implies, these fatty acids are shorter in length than most of the fatty acids found in other fats and oils. Their length allows them to be directly absorbed from the intestines for quick energy.^{8 9} Longer chain fatty acids require enzymes and packaging that takes more energy and time to process through the body.¹⁰ Furthermore, because butter is rich in nutrients and saturated fats, it offers a feeling of satisfaction, thus reducing cravings and binging. These short and medium chain fatty acids also contribute to the health of the immune system¹¹ and provide antimicrobial properties, protecting the gut from viruses, yeasts, and pathogenic bacteria.^{11 12}

Highly Absorbable Fat-Soluble Vitamins

The fat-soluble vitamins found in butter include true vitamin A, or retinol, along with vitamins D, K and E. Butter also possesses all the naturally-occurring cofactors needed to optimize absorption of these nutrients. These nutrients play powerful roles in many body functions. For example, vitamins A and D are essential to the proper absorption of calcium, thus are necessary for strong bones and teeth. Vitamin A is particularly important for protein utilization.¹³ Coronary heart disease risk is lower among those who take in more vitamin E than those who take in less.¹⁴ Butterfat also contains a number of trace minerals, including manganese, zinc, chromium and iodine.¹²

Butyric Acid for the Gut and Brain

The short-chain fatty acid, butyric acid, or butyrate, is the primary fuel for the colonic cells and supports the function and integrity of the gastrointestinal tract.¹⁵ This special fatty acid also serves as a base for making GABA (gamma-aminobutyric acid), which is the brain’s natural calming agent that helps turn off stress reactions.¹⁶ The only natural source of butyric acid is milk-fat; butter and clarified butter (ghee), which is butter with the milk solids removed, offer high amounts of this beneficial short-chain fatty acid.

Heart Protection

“Wait, did you say heart protection?” That’s right: butter has properties that actually protect the health of the heart, unlike margarine and other fabricated fats that are the real heart disease culprits. Butter contains numerous heart-health-promoting nutrients such as vitamins D and K and a better ratio of omega-6 to omega-3 fats, helping to keep inflammation in check, a critical step in protecting the heart. Butter got a bad rap when the diet-heart-hypothesis (the theory that eating saturated fat and cholesterol increased the risk of heart disease) came to dominate popular opinion. While this hypothesis was never actually proven and has since been soundly disproven, highly processed butter alternatives, high in inflammation-promoting omega-6 fats, are still popular today, even though the real deal is better for us.¹⁷

Cholesterol for Hormone and Brain Stability

Cholesterol is found in all body tissues and comprises an integral part of cell membranes. Despite its evil stigma, cholesterol is necessary for vitamin D and hormone production (such as estrogen, progesterone, and DHEA), brain function, immune system health, and eye development. Cholesterol is also needed for proper utilization of serotonin, the “feel-good” brain chemical,¹⁸ which explains why low cholesterol levels have been linked to poor moods and aggressive behavior. The body tries to maintain a balance between the amount of cholesterol consumed and the amount manufactured by the liver. If little is taken in through food, the liver will produce more. This is why even drastic decreases in dietary cholesterol intake often produce only small drops in blood cholesterol.¹⁹ Additionally, lecithin is a natural component of butter that assists in the proper assimilation and metabolism of cholesterol and other fat constituents.¹²

Stable Saturated Fat – the Wrongly Accused Nutrient

A main argument of butter opponents is the fact that this nourishing food contains saturated fat. This nutrient has been wrongfully labeled “dangerous.” The latest fat research clearly shows that the health concerns surrounding fats and oils come from consuming damaged fats, such as hydrogenated oils or rancid fats that are generated with high temperatures. Fat damage is common with commercially-produced vegetable oils, due to the extraction process. Saturated fat plays important roles in the body. Besides supporting immune system function¹¹ and helping maintain cell integrity,¹² one of the most healthful attributes of saturated fat is its stability. This means it does not normally go rancid when heated during cooking^{12 20} and helps prevent other oils from going rancid in the body, which is desirable because rancid oils breed free radicals—disease-causing unstable molecules in the body.^{12 21 16}

Your Best Butter Choices

When perusing the dairy section, look for high-quality butter, from cows that were raised on pasture. These animals have been able to eat freely on a range of sweet, green grass to infuse the butter with an abundance of nutrients. You also want to make sure your butter comes from animals that were never given antibiotics or growth promotors and were supplemented with feed that is organic (which also means it is free of GMOs). The flavor, texture, and appeal of this traditional fat can be changed by what cows are fed and even how the butter is churned. In the old days, milk was allowed to sit out and sour slightly before churning, giving it a flavor similar to yogurt and boosting its enzyme content.^22 13 European-style or cultured butters are made in this time honored tradition. This old-fashioned method brings out the natural sweetness and authentic taste. Another thing that makes the European butters unique is that most have 82% butter-fat, whereas ordinary butter has no more than 80%. Increasing the butter-fat by just 2.5% leads to a 10% reduction in moisture. The main advantage is that the reduced water content yields foods with a stronger butter flavor as well as a less watery texture, so piecrusts turn out a bit flakier and grains more delicate.²²

Butter and Asthma

A team from the Dutch National Institute of Public Health and the Environment analyzed the dietary intake of nearly 3,000 children, starting when their mothers were in their last trimester, at three months of age, and when the children were one, two, and three. They found that by the age of three, those who had consumed full-fat milk and butter on a daily basis were 63% less likely to have developed symptoms of asthma, compared to non-milk drinkers.²³ The researchers believe that various compounds in milk fat, such as the specific types of fatty acids, may help to protect against asthma. The lead researcher was quoted as saying, “It is now clear that there must be something in our modern western lifestyle that increases the risk of developing asthma.” You bet your boots, Dr. Wijga! Our reduction in quality saturated fats and an equivalent increase in easily-damaged vegetable oils found abundantly in processed foods are intimately linked with the development of asthma and other related conditions like eczema and hay fever.

What if you can’t do dairy?

Butter and cream contain only a small amount of lactose and casein, the two substances that cause dairy intolerance for some people. Because of this, butter and cream may be well-tolerated in their natural state, even by those who are lactose intolerant. Those with extreme intolerance for milk protein (casein) can often take butter in the form of ghee, or clarified butter, from which the milk solids have been removed.¹³ Ghee is made by heating butter until the proteins precipitate to the bottom, and the clear liquid (ghee) remaining at the top is skimmed off. Keep in mind, some people do have severe allergies to milk and cannot handle any dairy products.

You don’t have to be a butter-making rancher to enjoy the tasty, nourishing benefits of real butter. Your first choice should be pasture-raised, organic butters. Second best is organic, and then regular. European or cultured butters are excellent for taste and nutrition if you can find them. The prices vary, so go with what is affordable or use one for baking and save the richer, more flavorful varieties for special foods. Just be sure to avoid margarines, chemically modified oils, and even the “trans-fat free” spreads. They are all processed imitations and do not offer any of butter’s health benefits—and most often do the exact opposite! With that said, for those who just cannot tolerate dairy of any kind, there are properly prepared natural spreads made with quality oils, such as olive and coconut, available in the dairy section.

References

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3. Nagao, K., Inoue, N ., Wang, Y.M., Yanagita, T. (2003). Conjugated linoleic acid enhances plasma adiponectin level and alleviates hyperinsulinemia and hypertension in Zucker diabetic fatty (fa/fa) rats. Biochem Biophys Res Com, 310(2), 562-566. https://doi.org/10.1016/j.bbrc.2003.09.044
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