The process of making butter is by separating the milk from the cream. Then beat the cream until thickened and slightly solid. Now, we will discuss about the nutrition facts of butter and its health benefits.
Butter from cow’s milk has become a staple ingredient for chefs, as well as black goat fat, namely the saturated fat has become a satisfying fat. Is this butter good to be used as an ingredient to improve food quality? What is the nutritional content? Let’s read this article thoroughly because we will review the nutrition facts of butter and the health benefits of butter.
Butter Nutrition Facts
The following nutritional information is the information provided by the USDA for one tablespoon of unsalted butter. If you want to use different amounts to produce more nutrients, then you just need to double the size.
- Calories: 102
- Sodium: 2mg
- Fat: 12g
- Carbohydrates: 0g
- Sugars: 0g
- Fiber: 0g
- Protein: 0.1g
Butter does not contain carbohydrates, it is a food made of fat and it is included in a low glycemic index food.
In butter there are a number of calories, and these calories are derived from the animal fat. There are several types of fat in butter, but these are dominated by saturated fat. What is the size of saturated fat? One tablespoon of butter contains about 7 grams of saturated fat. While cholesterol is 30.5 mg (for one tablespoon of butter).
Is there protein in butter? Indeed butter is made from milk which is rich in protein. But when it becomes butter, the protein content is already 0.
Vitamins and Minerals
Butter contains vitamin A in small amounts. One tablespoon of butter is said to contain 97 micrograms of vitamin A. This amount is equivalent to 14% of the recommended daily amount for women and only 11% of the recommended amount for men.
Best Health Benefits of Butter
Among the health benefits of butter is that it is a low-carbohydrate source of fat. This is beneficial for those following a low-carbs, low-protein and fat-rich diet such as the ketogenic diet. In addition, butter is a satisfying food ingredient, so eating just a little bit gives you satisfaction. This may be better than consuming large, but unsatisfactory, butter substitutes.
In addition, consuming butter substitutes sometimes causes an increase in daily calories and fat above the rate at which you consume butter. The benefits of butter are also because it contains vitamin A even in small amounts. Butter is made from cow’s milk that has been separated with cream, sometimes made from cow’s milk which is cared for by only giving grass. It’s possible that butter also contains vitamin K2 as well as omega 3 fatty acids. So apart from satisfying you also get a small supply of vitamins A and K2.
Allergy, this is one of the side effects of butter. For those of you who avoid dairy products or any food made from milk. So, of course you should also stay away from butter because it is made from milk. Milk allergy has symptoms ranging from mild to severe. Among the mild allergy symptoms are hives, while severe symptoms can include difficulty breathing and others.
Allergic reactions can also occur if you eat baked goods that use products other than butter, but other products that contain milk. So, milk is taboo for allergy sufferers. If you are not sure about your condition, whether you have allergies or not, then consult with your local health care provider.
This is also part of the side effects of butter. Most health experts recommend limiting the consumption of butter because it contains saturated fat. The AHA (American Heart Association) recommends that you consume no more than 13 grams of saturated fat per day.
If we consume as much as 4 tablespoons of butter, it means we consume saturated fat almost half of 13 grams. So, the smartest option is to consume butter in moderation. The surgery is if your health care provider provides different treatments with certain considerations.
Margarine Vs. Butter
Butter is a food ingredient made from animal products such as milk and whole foods. Margarine is made from different ingredients, margarine is a food product made from vegetable fats that have been processed in high levels and contain a number of trans fats. Health experts such as the American Heart Association recommend that we reduce the consumption of trans fats in our daily diet.
However, the margarine available in the market varies and this depends on the basic ingredients for making margarine. So, you can find nutritional information for each margarine on the packaging. Because there is margarine that is healthy for the heart because it contains omega 3 fatty acids (healthy fats).
Margarine has several variations, some are salty because they have been added with salt and some are tasteless. Both are the same and have the same nutrients, except that the salty one already contains sodium.
These two types of margarine can be used interchangeably in certain recipes. If you don’t get margarine, in some recipes you can replace it with ghee. This is butter that has been clarified and has health benefits.
Best Butter Substitutes
To reduce butter intake, you can use butter substitute products in dishes that require butter. Among the best and popular substitutes for butter on the market are:
- Margarine preparations vary, but margarine with 80% fat likely contains 101 calories and 11.4 grams for every one tablespoon.
- Butter buds or sprinkles, these are made from maltodextrin, salt, butter, and already provide 17 calories and 60 mg of sodium in every tablespoon.
- “Light” butter spreads, this is a butter substitute made from low calorie butter because it has been inflated or melted with water or mixed with maltodextrin. This lightweight product offers 47 cal per tablespoon, 5 grams of fat, and contains 3.3 grams of saturated fat.
- Furthermore, the best substitute for butter is butter spray, this substitute is made from water, salt, soybean oil, and several other ingredients. It does not add calories and fat to your diet.
In addition to using one of the substitutes for butter that we have mentioned above, namely using butter that has been lowered in saturated fat content. You can also use natural substitutes for butter, such as using fruit or seeds in place of butter. However, for this alternative, we must first look at what food we will make, so that we can decide to use avocado or peanut butter as a substitute for butter.
Here are some of the best butter substitutes or butter alternatives to make it easier for you to cook your favorite food.
- Avocado. This is a substitute for butter that is perfect for smearing on toast, the fat in avocado is also classified as healthy fat.
- Peanut butter brands vary, however you must have natural peanut butter. A sign of natural peanut butter is that no salt or sweetener is added. This can increase your protein intake.
- Olive oil, the best substitute for butter for sauteing vegetables and meat is olive oil.
- If you frequently use butter over vegetables or potatoes, then the alternative is fresh herbs. Fresh herbs can be a healthy alternative too and these are no calories. Among the herbs that are often used are tarragon and chives. To add flavor, please add lemon juice.
- A substitute for butter on toast, French toast, and pancakes, is jam or plain jelly. But if you smear the fruit it’s better, spread thinly sliced banana or strawberry. It is healthy and sugar free.
If you often crumble eggs using butter, now try using a non-stick skillet and don’t need to use butter at all. Eggs cooked without butter are just as tasty and delicious, so why add more saturated fat and calories.
That’s a little explanation about butter nutrition and health benefits. In addition, we also see alternatives to butter, both those that are sold in the market, or alternatives to butter from fruit and seeds.