Increasing the consumption of plant oils while reducing butter in our diets might help extend lifespan.

Unfortunately for butter enthusiasts like myself, recent research has added more weight to the debate on butter’s health effects. A new Harvard study published in JAMA Internal Medicine, which analyzed decades of observational data, explored how butter and plant oils influence mortality.

The main takeaway? “Consuming more butter is linked to an increased risk of death, whereas consuming more plant-based oils is associated with a decreased risk,” explains Yu Zhang, the study’s lead author. Moreover, replacing certain amounts of butter with plant oils could potentially help people live longer.

What did the study reveal about butter versus plant oils?

Researchers categorized participants into four groups based on their reported intake of butter and plant oils via dietary questionnaires. They then compared death rates among those with the highest versus the lowest consumption over up to 33 years.

Plant oils demonstrated clear benefits. Those with the highest butter intake faced a 15% higher risk of death compared to those with the lowest, while those consuming the most plant oils experienced a 16% reduction in mortality risk.

In addition, higher butter consumption was linked to increased cancer mortality, whereas higher intake of plant oils was associated with reduced deaths from cancer and cardiovascular diseases like stroke and heart attack.

Although the study examined five different plant oils, only soybean, canola, and olive oils showed significant survival benefits. Replacing about 10 grams (a little less than a tablespoon) of butter daily with an equivalent amount of these oils was associated with fewer overall and cancer-related deaths, based on modeling analyses.

How might switching to plant oils improve health?

“Butter contains almost no essential fatty acids and only small amounts of trans fats—which are harmful for heart health,” notes Dr. Walter C. Willett, a Harvard professor of epidemiology, nutrition, and medicine, via email.

In contrast, the plant oils highlighted in this research are rich in antioxidants, essential fatty acids, and unsaturated fats, which have been linked to healthier cholesterol and triglyceride levels and reduced insulin resistance.

Replacing saturated fats like butter with plant oils may also lower chronic inflammation in the body. Such substitutions align with recommendations from the American Heart Association and current Dietary Guidelines for Americans aimed at reducing the risk of chronic illnesses.

And for those who love butter? “Occasional small amounts of butter for flavor are okay,” says Dr. Willett. “But for better health, try using liquid plant oils whenever possible for cooking and at the table.” He suggests experimenting with different oils, such as various olive oils, mustard oil, or sesame oil, to discover which ones suit different uses. Mixing butter with oils or using a small amount of butter on its own can also satisfy taste preferences.

What are the study’s limitations and strengths?

The study analyzed data from questionnaires completed every four years by over 221,000 adults participating in the Nurses’ Health Study, Nurses’ Health Study II, and Health Professionals Follow-Up Study. Like all observational research, it can’t establish cause-and-effect relationships but adds valuable evidence. Since most participants were white healthcare professionals, the findings may not be generalizable to the broader population.

The researchers controlled for numerous factors affecting health, including age, physical activity, smoking, and family history of conditions like cancer and diabetes. The large sample size, long follow-up period, and extensive adjustments are notable strengths of this study.

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