Is Butter Harmful?
Butter is primarily made up of fatty milk cream.
Accordingly, butter contains many ingredients that are also found in milk.
These include calcium, lactose, iodine, vitamin D , vitamin A and vitamin E,
and proteins. Butter is also easy to digest.
The fat content of butter is usually 80 to 90 percent. So
it's hardly surprising that it's a real calorie bomb. 100 grams contain about
740 calories. But that's not all: there is also cholesterol in the fat spread.
However, it is important to take a differentiated look at it.
Butter is made up of various fatty acids. A large part of it
is saturated fat. For a long time it was believed that they increase the
harmful LDL cholesterol in the blood. The greater the proportion of LDL
cholesterol, the more likely it is to build up deposits in the vessel walls.
This increases the risk of cardiovascular diseases.
However, recent studies show: the saturated fatty acids are
less harmful than expected. Because not all fatty acids are created equal.
Short- and medium-chain fatty acids are found in butter. These have no
influence on the ratio of the questionable LDL cholesterol to the good HDL
cholesterol in the blood. Rather, the liver and intestinal cells gain energy
from them.
In addition, there are long-chain unsaturated fatty acids in
butter. They are important for the metabolism. Among other things, the
so-called omega-3 fatty acids have a good effect on our cardiovascular system.
Butter, which is made from milk from grazing cows, is
particularly rich in omega-3 fatty acids and vitamins. As a rule, you can read
the reference "made from pasture milk" on the packaging.
Butter is therefore harmless in smaller quantities. As a
guide, 30 grams per day are used. It is also worth considering using
reduced-fat butter or spreadable fats mixed with vegetable oils or yoghurt.
This saves calories. They also have a favorable fatty acid distribution and are
easier to remove.
Butter is only suitable for frying at low temperatures.
What types of butter are there?
Butter is made up of fat , water , protein , lactose and
minerals. The cream is whipped until butter globules and buttermilk are formed.
This is the basis for the different types of butter.
• Mildly
soured butter : It is the most common type of butter. What makes them special:
after the globules and buttermilk have been separated, lactic acid cultures are
added.
• Sweet
cream butter: Lactic acid cultures are not used in the production of sweet cream butter. It tastes milder and sweeter as a result. It is therefore suitable
for baking, but also as a spread.
• Sour
cream butter: Lactic acid cultures are added right at the beginning. This also
gives the buttermilk a sour taste. This type of butter is not suitable for
consumption on its own. Rather, it is used for roasting or for hearty dishes
such as goulash.
There is also the common butter with a reduced fat content.
This includes:
• Three-quarter
butter: The milk fat content is 60 to 62 percent. It is also called
"reduced fat".
• Semi-fat
butter: It has a fat content of 39 to 41 percent. It can also be recognized by
the words "low-fat" or "light".
• Milk
spreads: They have a so-called fat content of "X out of a hundred".
This means that each product specifies its exact fat content individually. The
X can be less than 39 percent, between 41 and 60 percent, and between 62 and 80
percent.
Butter or margarine: which is healthier?
In terms of fatty acids, margarine is healthier. The German
Nutrition Society (DGE) recommends vegetable fats and advises against animal
fats. Most margarines contain canola, linseed, or sunflower oil. They contain
polyunsaturated fatty acids, which have a positive effect on high blood
pressure , blood clotting and the heart. In addition, margarine does not
contain cholesterol.
The DGE therefore advises people with cardiovascular
diseases and a high cholesterol value to use margarine rather than butter.
However, margarine is not entirely without its
disadvantages: As with butter, the fat content of margarine is up to 90
percent. The vitamins are also missing and have to be added artificially. In
addition, margarine is more processed, as the vegetable fats are partially
hardened so that they can be spread. In the past, this often produced trans
fats , which increase harmful cholesterol in the blood.
Manufacturers now like to mix solid palm and coconut fats or
completely harden the oils. This can be recognized by the designation
"completely hardened" on the list of ingredients.
However, palm oil is also controversial. On the one hand,
for reasons of climate policy, since rainforest is often cut down for
production. It is also high in fat and contains saturated fat.
It is therefore worth taking a look at the packaging.
Organic margarines usually do not contain any chemical additives and sometimes
also no palm oil. If you want to save on fat with margarine, it is best to use
the reduced-fat variants.
Butter products for frying and cooking
The classic butter is only suitable for frying to a limited
extent. The reason: when heated, the milk proteins burn. Since butter has 16
percent water, it also splatters. These products are therefore better suited
for frying:
• Clarified
butter
• Butter
fat (butter oil)
• So-called
fractionated butter like ghee
Alternatives to butter
There are some alternatives to butter, especially for
cooking. We introduce them to you:
olive oil
Olive oil is pressed from the entire fruit including the
core. Of all vegetable oils, it has the highest proportion of omega-9 acid,
which is good for the cardiovascular system and cholesterol levels. Polyphenols
provide the taste and have anti-inflammatory and cancer preventive effects.
According to experts, however, some products contain
plasticizers and pesticides, and there is often cheating on the country of
origin and quality class. Good quality at moderate prices is available from
direct sellers.
Coconut oil
The tasteless, long-lasting oil is made from the dried pulp
of the coconut. It solidifies at room temperature and is therefore called fat.
Of all vegetable fats, coconut oil has the highest
proportion of saturated fatty acids, especially lauric acid. It increases the
good cholesterol in the blood, which protects against fat deposits. In
addition, the caprylic acid it contains promotes the formation of ketone
bodies, which supply the brain with energy evenly.
The high-quality fatty acids are only found in cold-pressed,
natural coconut fat. Because of its high content of saturated fats, it is
chemically stable, can be heated up and is therefore ideal for cooking, baking
and frying.
Rapeseed oil
The vegetable oil is obtained from rapeseed by hot or cold
pressing. It is high in unsaturated fatty acids, has a better ratio of omega-3
and omega-6 acids than olive oil, and has hardly any cholesterol. It's also
rich in vitamin E and carotenoids, which scavenge free radicals.
The cold-pressed oil should not be used for frying, as it
destroys the valuable fatty acids and harmful trans fats can form. Only the
refined, hot-pressed version can withstand higher temperatures. Buy the oil in
dark bottles and store it in the dark and as cool as possible.