When it comes to losing weight, choosing the right types of fat is crucial. Butter and olive oil are both commonly used for cooking and baking, but have vastly different nutrition profiles. So which one is better when you’re on a weight loss diet? Here’s a detailed comparison between butter and olive oil to help you decide.
Nutritional Differences Between Butter and Olive Oil
Butter and olive oil contain similar amounts of fat, but the types of fats they contain are very different:
- Butter is high in saturated fat, providing around 7g of saturated fat per tablespoon. Saturated fats are linked to increased cholesterol levels and heart disease risk when consumed in excess.
- Olive oil is mostly made up of monounsaturated fats, the type of fat linked to reducing heart disease risk factors like LDL cholesterol. It contains around 1g saturated fat per tablespoon.
In addition to fat differences, olive oil contains certain beneficial plant compounds with antioxidant and anti-inflammatory effects. Butter has minimal amounts of these healthy plant compounds.
Calorie Differences
When it comes to total calories, butter and olive oil are close:
- 1 tablespoon butter: 102 calories
- 1 tablespoon olive oil: 119 calories
So in terms of overall calorie intake, the type of fat used won’t make a major difference.
Effect on Weight Loss
Replacing saturated fats like butter with monounsaturated fats like olive oil has been shown to aid weight loss and fat burning.
In one study, overweight men who followed a Mediterranean style diet rich in monounsaturated fats from olive oil and nuts lost more weight and body fat than men on a low fat diet. Their levels of adiponectin, a hormone involved in fat metabolism, also increased.
Another study found similar results. When men with type 2 diabetes followed a high monounsaturated fat diet based around olive oil, they lost about 2 kg (4.4 lbs) more after 2 years compared to a high carbohydrate diet.
Researchers think that monounsaturated fatty acids like oleic acid found in olive oil may promote feelings of fullness and stimulate fat burning more effectively than saturated fats.
Replacing some carb-heavy foods with fat from olive oil may also increase satisfaction after eating and reduce subsequent hunger and cravings.
Other Benefits of Olive Oil
Besides supporting weight loss, using olive oil may provide other benefits:
- Heart health: Olive oil has been found to lower levels of total and LDL cholesterol. It also helps reduce levels of inflammation and oxidative stress involved in atherosclerosis development.
- Blood pressure: Human studies link consumption of olive oil to significant reductions in systolic and diastolic blood pressure.
- Cancer prevention: The antioxidant compounds in olive oil called phenols have anti-cancer effects. Olive oil intake is associated with lower risks of several cancers.
- Brain health: Consuming olive oil is linked to reduced risks of cognitive decline, stroke, Alzheimer’s disease and dementia.
- Diabetes management: Some evidence indicates olive oil can improve blood sugar control and insulin sensitivity compared to high-carb diets.
Therefore, using olive oil provides a range of evidence-based health advantages beyond just supporting weight loss.
Potential Drawbacks of Olive Oil
Despite its health benefits, there are a few potential downsides to consider with olive oil:
- High calorie density. Like all oils and fats, olive oil is very high in calories. Be sure to carefully measure out servings to avoid excess intake.
- Heating reduces benefits. Polyphenols and vitamin E in olive oil degrade when heated. Consume it raw or just lightly heated to maximize its nutritional value.
- Not ideal for high heat cooking. The delicate flavor and lighter smoke point make extra virgin olive oil unsuitable for frying at very high temperatures. Use more refined varieties for higher heat.
- Sustainability concerns. Growing global olive oil consumption has raised questions about environmental impacts. But olive farming remains far less resource intensive compared to most other oil crops.
Is Butter Healthy in Moderation?
Butter is high in saturated fat, which can negatively impact blood cholesterol when consumed in excess. However, moderate intake as part of an overall healthy diet is fine for most people.
Here are some tips for incorporating butter in a healthy way:
- Use sparingly as a spread or cooking fat.
- Measure portions and limit to 1-2 tablespoons daily.
- Choose organic butter from grass-fed cows to maximize nutrition.
- Substitute butter with olive oil or avocado as often as possible.
- Enjoy butter in moderation alongside plenty of healthy fats from plants, nuts and fish.
Key Considerations for Weight Loss
When choosing between butter and olive oil for weight loss, the evidence strongly suggests olive oil is the better option.
However, there are some other key diet and lifestyle factors to consider for long-term weight management beyond just fat type, including:
- Total calorie intake – Focus on reducing excess calories regardless of fat source.
- Protein intake – Increase protein to 20-30% of calories to control hunger and build muscle.
- Fiber intake – Eat plenty of high-fiber foods like vegetables, fruit, whole grains.
- Exercise – Engage in regular physical activity and resistance training.
- Hydration – Drink water instead of sugary beverages.
- Sleep – Get 7-9 hours of quality sleep per night.
- Stress management – Control stress levels with meditation, yoga, relaxation techniques.
Conclusion
Olive oil provides clear advantages over butter when it comes to reducing heart disease risk factors and aiding weight loss. The type of fat makes more difference than total fat calories.
However, incorporating butter in small amounts can be part of a healthy diet. Overall, the most sustainable approach to healthy weight involves modest portions of both while focusing on an overall balanced diet rich in plants and protein.
Be sure to pair olive oil or butter with plenty of vegetables, fruits, whole grains, nuts, seeds, legumes, lean proteins and healthy fats from fatty fish. These nourishing foods provide essential vitamins, minerals, fiber and beneficial plant compounds to optimize health.
