5 Best Butter Alternatives

Butter sure is delicious, but that great taste masks a great many calories and high levels of unhealthy saturated fat. A high calorie count and saturated fat level puts the body at a heightened risk of developing potentially grave health problems such as cardiovascular diseases. Butter substitutes can effectively reduce the risks associated with regular butter consumption.

Finding the Best Butter Replacements

Butter is considered to be an essential ingredient in many recipes especially those related to baked goods. However, if your health is your topmost priority then you might want to add a few new ingredients to the old recipe collection, and subtract butter from the list for good. Butter lovers will take some time to get used to the taste of butter substitutes, but given the high calorie count and saturated fat content, it’s a change that you should be willing to accept without a murmur of protest! Many people switched from butter to margarine, but unless you can guarantee that your chosen brand of margarine does not contain any trans-fat, margarine is not a healthy substitute. In fact, research studies published in the American Journal of Epidemiology (2008) and Cancer Epidemiology Biomarkers & amp; Prevention (2008) have proved that trans-fat leads to a heightened risk of breast cancer in women, and an increased risk of prostate cancer in men. With butter and margarine both knocked off the health chart, what healthy options can you avail to replace the use of butter?

Why Should You Switch to Butter Substitutes?   

According to the Harvard School of Public Health, butter is one of the food items that contain high levels of the unhealthy saturated fat. Regular and excessive saturated fat intake leads to an increase in the level of LDL cholesterol (bad cholesterol), which increases the risk of developing cardiovascular diseases and insulin resistance. However, researchers from the Harvard School of Public Health emphasized the importance of replacing saturated fats with sources of good fats (such as poly-unsaturated fats). This substitution will lead to an overall reduction in LDL cholesterol, an increase in the ratio of HDL cholesterol (good cholesterol), a reduced risk of developing cardiovascular diseases, and a reduced risk of developing insulin resistance.

Which Butter Substitutes Are the Healthiest?

Tweaking those favorite recipes may seem like a difficult task, but the health gain is well worth the effort! Experiment with the following healthy butter substitutes:

Healthy Oils

Certain healthy oils such as vegetable oil, nut oil, virgin coconut oil, flax seed oil, and olive oil can be used as substitutes for butter. Apart from having a unique taste, these oils are also equipped with essential omega 3 and omega 6 fatty acids which keep the heart healthy, bones strong, and cholesterol levels under control.

Fruit Puree

If butter on toast was your staple breakfast food, adding a healthy twist to your morning meal might come as a pleasant surprise. Fruit purees are delicious, rich in nutrients and fiber, and can be made at home! Choose your favorite fruit and make a healthy fruit puree. Soon your homemade fruit puree on toast will overshadow the taste of butter on toast.  

Greek Yoghurt

You will be skeptical about using Greek yoghurt in your baking recipes, but give it a chance! Substitute half the amount of butter in the recipe with an equivalent quantity of Greek yoghurt to cut down on the saturated fat and calorie content of your baked goodies.

Avocado and Applesauce

Both mashed avocado and applesauce serve as great replacements for butter in baking recipes. Substitute half the amount of butter in the recipe with the same quantity of mashed avocado or applesauce. Once you get used to the taste of either of the two substitutes you can decrease the quantity of butter used, or completely eliminate butter from the recipe.

Hummus and Garlic

Hummus and garlic are delicious when used as a substitute for butter on toast. Hummus is a Mediterranean spread which has a unique, rich flavor. Roasted garlic is an unusual but very healthy substitute for butter on toast. It is rich in antioxidants, vitamin C and phosphorus.

Source: http://www.fitnessrepublic.com
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