Choose Oil or Butter? This is IPB University Nutritionist’s Advice
Oil and butter are two ingredients that are always present in cooking activities, including when serving Ramadan and Eid dishes.
Butter and oil have different compositions. Oil is generally from plants. However, there are some oils obtained from animals such as fish oil.
Butter is usually derived from milk fat, contains high saturated fat and is solid. There is also vegetable butter (vegan butter) which comes from plant fats.
According to IPB University Nutritionist, Prof Muhammad Rizal Martua Damanik, long-term consumption of butter and oil can have varying impacts on health. It depends on the type of butter or oil consumed, the amount, and the overall diet.
“There are significant differences between the health effects caused by vegetable oils and animal oils, including butter. This is due to the different composition of fat, fatty acids, and other nutrients,” he said.
“Long-term consumption of butter and oil can affect heart health, metabolism, and body weight, and contribute to inflammation and the risk of certain diseases,” said the Professor of the Department of Nutrition Science at IPB University.
“Long-term consumption of fats, especially saturated and trans fats, which are not accompanied by physical activity and regular exercise can also have an impact on the risk of increasing chronic diseases such as heart and blood vessel diseases,” he explained.
Furthermore, Prof Rizal explained, butter containing excess saturated fat can increase cholesterol and the risk of heart disease. Meanwhile, vegetable oils such as olive oil and avocado contain unsaturated fats that are healthier and can support heart health.
However, consumption of oils that are high in omega-6 fats or trans fats, as in some cooking oils, can increase inflammation and the risk of chronic diseases, including cancer.
Therefore, he suggests prioritizing healthier vegetable oils and limiting consumption of saturated fats from animal oils. “Choose healthier oils and consume them in moderation to maintain nutritional balance and support long-term health,” he explains.
“Eating vegetable oils rich in unsaturated fats can help reduce the risk of heart disease, cancer, and improve brain health. Meanwhile, consumption of butter and animal oils should be kept to a minimum,” said Prof Rizal.
He added that there are daily consumption limits for fats, including butter and oil, that are considered safe and healthy for most people. These limits focus on the total fat intake in the diet, as well as the type of fat consumed, so as not to have a negative impact on long-term health.
“Coconut oil also has benefits, although it should be noted that consuming it in reasonable portions of about 1 to 2 tablespoons per day is enough to get the benefits without excessive risk,” he emphasized.
In addition, he continued, in its use, you should minimize the processing of coconut oil with high temperatures. High temperatures can increase fat oxidation, thus damaging the quality of fatty acids in coconut oil.
Prof Rizal mentions several types of oils that are beneficial to health, provided they are consumed in the right amount. Here is the list:
- Olive oil: good for heart health, contains antioxidants such as polyphenols that can help reduce inflammation and protect body cells from damage.
- Avocado oil: rich in vitamin E and carotenoids that are beneficial for eye health.
- Canola oil: reduces bad cholesterol (LDL) levels and improves heart health. Omega-3s are beneficial for brain health and reducing inflammation.
- Coconut oil: helps boost metabolism and fat burning.
- Sesame oil: supports bone health and reduces the risk of osteoporosis due to its calcium content.
“Reducing butter and oil consumption can be done without sacrificing flavor with some practical approaches. We can replace oil and butter with healthier options, such as olive oil in cooking and dressings, and use applesauce or banana puree instead of butter in baking,” said Prof Rizal.
In addition, Prof Rizal also emphasized that the public can be careful in reading food labels, especially the selection of butter and margarine according to serving and processing suggestions.
“For example, there are products that are specifically for smearing, there are products that are specifically for additional cake making. Likewise, there is oil that is specialized for frying, oil for sautéing only, or as a dressing,” he concluded. (Lp) (IAAS/NRA)
