Recent discussions around dietary fats have sparked significant debate, especially regarding plant oils versus traditional fats like butter. Influences from health experts and public figures have brought to light contrasting opinions on what constitutes a healthy diet. Let’s delve into the topic and uncover the facts behind plant oils and their reputation.
Plant oils have been labeled as “the biggest villain” among unhealthy foods, a statement echoed by renowned health influencer Dr. Paul Saladino. While this may sound extreme, his view is gaining traction among various dieters and nutritionists, including U.S. Health Secretary Robert F. Kennedy Jr.
Kennedy has described seed oils as “one of the most unhealthy ingredients” in our food supply and advocates for reintroducing fats like butter, tallow, and lard into American diets, based on his belief that seed oils promote inflammation. This perspective reflects a significant change in dietary preferences, as noted by Professor Thomas Sanders, a nutrition scientist at King’s College London: “In recent years, butter has made a comeback. People are gravitating toward full-fat options once more.”
In the United States, the Department of Agriculture has documented a rise in butter consumption, which is projected to hit a record 3 kg (6.8 lbs) per person in 2024. However, such trends raise red flags among health professionals, as emerging research indicates that plant oils may still represent a healthier option.
“The evidence is quite clear,” asserts Professor Sarah Berry of King’s College London. “Controlled trials consistently show that plant oils are beneficial to health, while butter is linked to negative outcomes.”
The Hidden Problem with Butter
What’s the issue with the resurgence of butter, tallow, and lard? The primary concern is their high saturated fat content.
Saturated fat has long been criticized as the ‘worst’ type of fat for health—and for valid reasons. Each saturated fat molecule is structured with a carbon atom chain, maximally bonded with hydrogen atoms—hence the term ‘saturated.’
While this might sound harmless, it significantly impacts cholesterol levels. Unlike unsaturated fats, saturated fats encourage the body to produce more LDL cholesterol (the “bad” kind). Elevated LDL levels in the bloodstream raise heart disease risk, which explains the poor reputation saturated fat has regarding heart health.
A recent Harvard study, examining data from 221,000 individuals, found that higher butter consumption correlated with increased risks of heart disease, cancer, and early mortality, while higher plant oil intake was linked to lower early mortality rates.
The study estimated that consuming an additional 10g of butter daily—compared to 10g of plant oils—raised the risk of death during the 30-year investigation by 17 percent. It’s important to note that while this study was observational, numerous others have repeatedly shown that high saturated fat intake correlates with poorer heart health.
However, not all saturated fats are created equal. “Dairy fat in milk, cheese, and yogurt seems to behave differently from butter,” explains Sanders. “It doesn’t raise cholesterol levels as significantly as butter does. Milk and cheese appear to have a more neutral impact, likely due to other beneficial nutrients present.”
Conversely, Berry points out that “plant oils are rich in mono and polyunsaturated fats, which are effective in lowering cholesterol levels and decreasing cardiovascular disease risks.”
‘But Seed Oils Are Inflammatory!’
Thus far, plant oils seem to have the edge—but critics, including RFK Jr., claim these oils could also cause inflammation. What do scientists say about this allegation?
In short, the scientific consensus is that this is not accurate. The suspect is omega-6, which can convert into arachidonic acid in the body.
This acid does exhibit some inflammatory properties, but Sanders notes that it also has anti-inflammatory effects, suggesting a balance exists. Current evidence indicates that while consuming large amounts of seed oil could theoretically fuel inflammation, this notion isn’t substantiated by existing research.
A 2019 meta-analysis of 30 studies found that higher omega-6 levels in fatty tissue were associated with a reduced risk of heart disease, heart attacks, and strokes. Sanders emphasizes that omega-6 is “beneficial” and “an essential nutrient.”
‘Butter is Natural, But Seed Oils Are Processed’
While plant oils might not contribute to inflammation, there are still criticisms regarding their processing. Many argue that plant oils are modern, processed foods lacking nutritional value, in contrast to natural fats like butter.
However, Sanders refutes this notion: “Seed oils have been in use for thousands of years. Ancient Middle Eastern civilizations utilized safflower oil for medicinal purposes. Similarly, soy and groundnut oils have long histories in Chinese culture.”
Modern plant oils may undergo different processing methods, but Berry reassures us it’s not necessarily detrimental. “Terms like bleaching and deodorization can sound alarming, but we’re not using actual bleach. It simply refers to the refinement process,” she explains.
This process involves gently heating the oil and treating it with activated clays to achieve desired color and stability. While refined oils may lack some nutrients like vitamin E or polyphenols compared to cold-pressed oils, they still represent a “really healthy oil.”
You Don’t Even Need to Worry About Margarine
While it seems plant oils are often unfairly criticized, margarine is another product frequently disparaged by some health influencers. For example, Saladino referred to margarine as “garbage” in a recent social media post, urging followers to avoid it entirely.
This concern was once justified, as margarine contained unhealthy trans fats—liquid oils altered to remain solid at room temperature.
“Trans fats are extremely harmful,” Berry confirms. “They raise cholesterol levels, trigger inflammation, and increase the risk of various diseases.”
But today, margarines no longer contain trans fats due to advancements in manufacturing methods. “I would absolutely recommend switching from butter to margarine,” asserts Berry. “The evidence supports that it’s a healthier choice.”
Don’t Throw the Butter Out with the Bathwater
With various arguments in favor of plant oils over butter due to saturated fat content and processing methods, should we simply stock up on sunflower oil? Not quite. Like all foods, plant oils are beneficial in moderation—and many individuals already consume more than necessary.
“My primary concern with vegetable oils is that people tend to consume too much, often found in unhealthy snacks like chips,” remarks Sanders. For instance, a standard 40g bag of crisps contains around 8g of vegetable oil, which accounts for about one-third of its calorie content.
Berry agrees, noting that “around 60% of the seed oils we consume come from heavily processed foods that are often high in added sugars and salts while being low in fiber. Therefore, we should aim to reduce these foods—not necessarily due to the seed oils, but for their overall nutritional content.”
As with many dietary issues, moderation is crucial, even when it comes to oils known for promoting longevity and lowering metabolic disease risks. Likewise, there’s nothing inherently wrong with enjoying butter in moderation. Sanders suggests that a small pat of butter on toast or a little added to vegetables won’t significantly affect your overall health.
In conclusion, while the debate over dietary fats continues, it’s clear that both plant oils and butter have their places in a balanced diet. Moderation remains key for both, with an emphasis on overall dietary quality being the most essential factor in maintaining health.
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