A new study suggests that replacing butter with certain plant-based oils in your daily diet could lower the risk of premature death.
These findings challenge a rising trend on social media that criticizes seed oils while promoting butter, ghee, and animal fats.
The Debate Around Seed Oils
Many influencers have voiced concerns about seed oils, including US Health and Human Services Secretary Robert F. Kennedy Jr., who stated in a 2024 Instagram video that “seed oils are one of the most unhealthy ingredients in foods.” He has actively promoted the slogan “Making Frying Oil Tallow Again,” according to CNN.
Similarly, Dr. Paul Saladino, a well-known advocate of an animal-based diet with 2.6 million Instagram followers, has defended butter, calling it a “health food” that benefits digestion, brain function, heart health, and overall well-being.
However, scientific evidence does not support these claims, according to Walter Willett, professor of epidemiology and nutrition at Harvard T.H. Chan School of Public Health.
“For reasons I don’t fully understand, there’s a myth spreading online that butter is a healthy fat. But no solid research backs this up,” said Willett, who has spent four decades studying how diet affects disease risk.
Study Findings on Butter vs. Plant-Based Oils
Willett and his research team analyzed decades of dietary data and found that higher butter consumption was linked to a 15 percent increased risk of death. In contrast, consuming more plant-based oils—such as soybean, canola, and olive oil—was associated with a 16% lower overall mortality risk.
Even a small change made a big difference: swapping just 10 grams (about 0.35 ounces) of butter daily with plant oils correlated with a 17% lower risk of death from all causes, including cancer-related deaths.
“That 17 percent reduction is significant, especially from a public health perspective,” said Dr. Yu Zhang, study coauthor and researcher at Brigham and Women’s Hospital. “Imagine how many lives could be saved,” as per CNN.
Comparing Butter and Plant-Based Oils
The research examined dietary habits from over 221,000 participants across multiple long-term health studies. Participants provided detailed reports on their food intake every four years, allowing scientists to track trends and adjust for factors such as age, weight, smoking, and total calorie consumption.
Butter consumption included any amount used for cooking, baking, or spreading on food. Researchers estimated plant-based oil intake based on how participants used oils in frying, sautéing, baking, or making salad dressings.
Dr. Marion Nestle, professor emerita at New York University, noted that while the study is correlational and does not prove causation, its results align with decades of research linking saturated fats to health risks.
“The study supports what we already know—replacing animal fats with plant oils offers meaningful health benefits,” she said.
Are All Plant-Based Oils the Same?
Plant oils come from different sources—some from seeds, others from various plant parts. Most oils studied fell under the seed oil category, except for olive oil.
Dr. Dariush Mozaffarian, a cardiologist and director of the Food is Medicine Institute at Tufts University, highlighted that olive, canola, and soybean oils were most consistently linked to lower mortality rates.
“These findings reinforce decades of scientific research showing that these oils contribute to better health,” Mozaffarian said. “They’ve demonstrated benefits in large-scale studies and controlled trials.”
Should You Stop Eating Butter?
While the research suggests health advantages in choosing plant oils over butter, Zhang clarified that butter does not need to be completely eliminated.
“We’re not saying people should avoid butter entirely,” he said. “However, even a small reduction, replaced with plant oils, can offer significant long-term health benefits.”
Willett added that the choice depends on what alternatives are available. If the alternative is a partially hydrogenated oil with trans fats, then butter may be the lesser evil, according to the reports by CNN.
Even though trans fats were largely banned in 2015, food manufacturers can still include up to 0.5 grams per serving, which can accumulate in a daily diet.
However, if the choice is between butter and beef tallow—which has been promoted as a healthier substitute for seed oils—then plant oils remain the better option.
“Beef tallow wasn’t studied directly, but based on its composition, it’s unlikely to be any healthier than butter,” Willett said, pointing to previous research showing that fat from red meat—primarily beef fat—posed an even higher risk than dairy fat.
“Butter is high in saturated fat, making up about two-thirds of its total fat content, and it lacks essential polyunsaturated fats that are beneficial for health,” he added. “That doesn’t mean we should never eat butter, but it’s best used sparingly—for example, when enjoying lobster, where the flavor is essential.”
Choosing the Right Plant Oil
If you’re considering switching to plant oils, the key is balance. Different oils provide different nutrients essential for overall health.
Olive, canola, and soybean oils had the most health benefits in the study, largely due to their high omega-3 fatty acid content. Omega-3s help maintain cell function, support the immune system, and reduce inflammation.
Other oils, such as corn, peanut, safflower, and sunflower oils, contain more omega-6 fatty acids, which are also important for health. These help with skin and hair growth, metabolism, and bone health.
However, too much omega-6 may contribute to long-term inflammation. Americans already consume excessive omega-6 due to processed foods and fast food. One omega-6 fat, linoleic acid, is the most common in the US diet, as per CNN.
“We need both omega-6 and omega-3 fatty acids in the right balance,” Willett said. “Soybean and canola oils provide both. Corn and sunflower oils, however, have almost no omega-3s, so they should be mixed with other oils instead of being the only oil source.”
Regardless of which oil you choose, moderation is key.
“All oils contain about 120 calories per tablespoon,” Nestle said. “It’s best to vary your intake and use them in moderation.”