Tejal Somvanshi
A large-scale study spanning over three decades has found compelling evidence that replacing butter with plant-based oils in your daily diet could significantly reduce your risk of premature death and cancer.
Researchers analyzed data from more than 221,000 participants over 33 years and discovered that people who consumed the highest amounts of butter had a 15% higher risk of dying early compared to those who ate the least. In contrast, those who consumed more plant-based oils, particularly olive, soybean, and canola oils, experienced a 16% lower risk of premature death.
The findings, published in JAMA Internal Medicine and presented at the American Heart Association’s Epidemiology and Prevention Conference, challenge the growing social media trend promoting butter and animal fats as healthier alternatives to seed oils.
The Butter vs. Plant Oil Debate
US Health Secretary Robert F. Kennedy Jr. has been among those criticizing seed oils, calling them “toxic” on social media. Many influencers with large followings have promoted butter as a “health food with amazing nutrients” beneficial for gut, brain, and cardiovascular health.
However, Dr. Walter Willett, professor of epidemiology and nutrition at Harvard T.H. Chan School of Public Health and study co-author who has authored over 2,000 articles during his 40-year career studying diet’s impact on major diseases, refutes these claims.
“For some reason that is not clear to me, a myth has been floating around the internet that butter is a healthy fat, but there is no good evidence to support this,” Willett stated.
The research reveals that substituting just 10 grams (about two teaspoons) of butter with plant-based oils daily was associated with a 17% reduction in both overall mortality and cancer-related deaths.
“Seventeen percent is quite a big change, especially when you look at the public health perspective,” said Dr. Yu Zhang, the study’s lead author and researcher at Brigham and Women’s Hospital. “Imagine how many deaths we can reduce in the general population.”
Not All Plant Oils Are Equal
The study identified specific plant-based oils with the strongest health benefits. For every 5-gram daily increase in consumption:
- Canola oil reduced mortality risk by 15%
- Soybean oil reduced mortality risk by 6%
- Olive oil reduced mortality risk by 8%
However, no significant benefits were found for corn and safflower oils, though researchers noted this could be due to their lower consumption rates among study participants.
The protective effect of these oils likely comes from their high levels of unsaturated fats, particularly anti-inflammatory omega-3 fatty acids. In contrast, butter contains approximately two-thirds saturated fat and almost none of the beneficial polyunsaturated fats.
Moderation Is Key
Despite the findings, researchers aren’t suggesting people eliminate butter entirely.
“We’re not saying that people should give up butter entirely,” said Zhang. “But we’re suggesting that a small reduction in the daily consumption of butter and an increase in plant-based oil could lead to significant long-term health benefits.”
Dr. Matthew Tomey, a cardiologist at Mount Sinai Fuster Heart Hospital, noted the study aligns with current American Heart Association guidance about substituting unsaturated fats for animal and dairy fats.
“Practically speaking, having a pat of butter is not going to be the end of the world,” Tomey said.
Alice H. Lichtenstein, professor of nutrition science at Tufts University, added: “If you’re not consuming a lot of meat and you’re choosing low- or nonfat yogurt, then there’s some room for butter. You shouldn’t feel guilty about it.”
The American Heart Association recommends getting less than 6% of total daily calories from saturated fat—about 13 grams for someone on a 2,000-calorie diet.
The Science Behind the Findings
The researchers analyzed data from three large studies: the Nurses’ Health Study, the Nurses’ Health Study II, and the Health Professionals Follow-up Study. Participants completed detailed food questionnaires every four years.
During the 33-year follow-up period, 50,932 participants died, with 12,241 deaths due to cancer and 11,240 from heart disease. After adjusting for factors like BMI, physical activity, smoking, and alcohol consumption, the researchers found clear associations between fat choices and mortality.
Dr. Dariush Mozaffarian, director of the Food is Medicine Institute at Tufts University, noted, “These findings add to a large body of scientific literature on the health benefits of these plant oils, whose positive effects have been demonstrated in both large observational studies and dozens of randomized trials.”
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While social media trends have recently criticized seed oils, nutrition scientists assert there’s no scientific evidence supporting these concerns. “The data don’t show these oils are detrimental,” said Lichtenstein. “What the data show is that a diet that is high in seed oil and low in animal fats is associated with better health outcomes.”
This research provides practical guidance for making simple dietary changes that could have significant health benefits. Swapping just a few teaspoons of butter with healthier plant oils daily might help you live longer and healthier.
Frequently Asked Questions About Butter vs. Plant Oils
No, there is no scientific evidence supporting claims that seed oils are toxic. The comprehensive study spanning 33 years with over 221,000 participants found that plant-based oils like soybean, canola, and olive oil were associated with a 16% lower risk of premature death. Nutrition scientists have consistently debunked these claims about seed oil toxicity, pointing to decades of research supporting their health benefits when used as part of a balanced diet.
No, you don’t need to eliminate butter completely. The researchers specifically noted they’re not suggesting people should avoid butter entirely. Rather, they recommend that even a small reduction in daily butter consumption replaced with plant-based oils could lead to substantial health benefits. As Dr. Matthew Tomey said, “Practically speaking, having a pat of butter is not going to be the end of the world.” The key is moderation and balance in your overall diet.
According to the study, olive oil, canola oil, and soybean oil showed the strongest associations with reduced mortality. For every 5-gram daily increase in consumption, canola oil reduced mortality risk by 15%, olive oil by 8%, and soybean oil by 6%. These oils are rich in unsaturated fats and contain anti-inflammatory omega-3 fatty acids. The study didn’t find significant benefits for corn and safflower oils, though this might be due to their lower consumption rates among participants.
The study found that substituting just 10 grams (about 2 teaspoons) of butter with an equivalent amount of plant-based oils daily was associated with a 17% reduction in overall mortality and cancer-related deaths. This suggests that even small, consistent changes can make a significant difference. The researchers noted that replacing three small pats of butter (approximately 15g) with one tablespoon of plant-based oil in your daily diet could contribute to lowering the risk of premature death.
The health benefits of plant oils vary based on their fatty acid composition. Oils like olive, canola, and soybean contain higher levels of monounsaturated and polyunsaturated fats, including omega-3 fatty acids, which have anti-inflammatory properties. They also contain antioxidants and other beneficial compounds. These elements help improve cholesterol levels, reduce inflammation, and protect against chronic diseases. In contrast, some other plant oils may have higher levels of omega-6 fatty acids without the balancing omega-3s, potentially offering fewer health benefits.
The study analyzed data from three large cohorts: the Nurses’ Health Study, the Nurses’ Health Study II, and the Health Professionals Follow-up Study, which included both men and women of various ages (mean ages of 56.1, 36.1, and 56.3 years respectively at baseline). The researchers adjusted their findings for various factors including age, BMI, smoking status, physical activity, and alcohol consumption. While the participants were predominantly healthcare professionals, the findings were consistent across different demographic groups, suggesting the health benefits of replacing butter with plant oils likely apply broadly across the population.
