Private Blog Network – A new study suggests that reducing butter intake and opting for plant-based oils may lead to a longer, healthier life. Researchers at Brigham and Women’s Hospital in Boston analyzed dietary habits from over 200,000 participants across three long-term health studies. Those who consumed the highest amounts of butter daily had a 15% higher risk of premature death like cancer and heart desease. In contrast, individuals who included more plant-based oils, such as olive, canola, and soybean oil, had a 16% lower risk of dying early.
Yu Zhang, the study’s lead author and a research assistant at Harvard T.H. Chan School of Public Health, emphasized the benefits of swapping butter for healthier fats. “Less butter and more plant-based oil could lead to better health,” Zhang stated. While the study does not advocate completely eliminating butter, it suggests that even a small reduction in daily consumption may offer long-term health benefits.
Dietary Shifts May Reduce Cancer and Heart Disease Risk
The research, published in JAMA Internal Medicine and presented at the American Heart Association EPI/Lifestyle Scientific Sessions, further highlights the potential impact of dietary choices on chronic diseases. The study followed participants from the Nurses’ Health Study, the Nurses’ Health Study II, and the Health Professionals Follow-up Study for over three decades. At the beginning of the study, the average participant age was 56 for two groups and 36 for the younger cohort.
Participants completed detailed food frequency questionnaires every four years, reporting their intake of over 130 food items. The results showed a clear pattern: higher consumption of saturated fats from butter correlated with an increased risk of heart disease and cancer. Meanwhile, individuals who frequently used plant-based oils showed better overall health outcomes.
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Higher Butter Consumption Linked to Increased Mortality Risk
A long-term study tracking over 200,000 participants has revealed that people who consume high amounts of butter daily face a greater risk of premature death. Researchers from Brigham and Women’s Hospital in Boston found that individuals who consumed around 13 to 14 grams of butter daily—roughly three small pats—had a 15% higher chance of dying early compared to those who consumed little to none.
The study, spanning 33 years, documented 50,932 deaths, with 12,241 attributed to cancer and 11,240 to heart disease. After adjusting for lifestyle factors such as body mass index, exercise, smoking, and alcohol intake, the findings still pointed to a strong link between butter consumption and mortality risk.
In contrast, participants who incorporated more plant-based oils, particularly soybean, canola, and olive oil, into their diets had a significantly lower risk of death. Consuming about five teaspoons of these oils per day correlated with a 16% reduction in mortality compared to those who consumed only one teaspoon.
Plant-Based Oils Offer Protective Health Benefits Againts Cancer and Heart Disease
Researchers also examined the impact of replacing a small portion of butter with plant-based oils. Using statistical models, they found that swapping just a teaspoon of butter for plant-based oil each day resulted in a 17% lower risk of early death.
Further analysis showed that for every additional 10 grams of plant-based oil consumed daily—roughly two teaspoons—participants had an 11% lower risk of dying from cancer and a 6% lower risk of death from cardiovascular disease. These findings align with existing American Heart Association guidelines, which recommend limiting saturated fat intake to less than 6% of daily calories.
Cardiologist Dr. Matthew Tomey from Mount Sinai Fuster Heart Hospital emphasized that the study’s large sample size and robust methodology reinforce the benefits of switching from animal fats to plant-based oils.
Moderation Remains Key in Dietary Choices
While the study highlights the advantages of plant-based oils, experts caution against demonizing butter entirely. Nutrition specialists stress that small amounts of butter can still be included in a balanced diet, particularly if individuals limit other sources of saturated fats.
Marie-Pierre St-Onge, a professor at Columbia University, emphasized that the study should not cause alarm but rather encourage people to prioritize plant-based oils. She explained that the primary concern lies with excessive butter consumption, rather than occasional use.
Alice Lichtenstein, a nutrition professor at Tufts University, added that if someone already limits meat and dairy fat intake, they can incorporate some butter without concern. The key is maintaining moderation and ensuring that plant-based oils remain a primary source of dietary fat.
Regarding concerns over seed-based oils, experts reaffirmed that scientific research does not support claims that these oils are harmful. Studies consistently show that diets high in seed oils and low in animal fats lead to better health outcomes.