A new study has revealed that replacing butter with plant-based oils may lower the risk of early death. The research, published in JAMA Internal Medicine, tracked the health and diets of about 221,000 middle-aged or older Americans for up to 33 years. The findings suggest that those who consumed more butter faced a 15% higher risk of death compared to those who ate the least butter. In contrast, those who consumed the most plant-based oils had a 16% lower risk of dying early.
Swapping butter for plant-based oils was linked to a 17% reduction in mortality risk, according to the analysis. “That is a pretty huge effect on health,” said Yu Zhang, the study’s lead author from Brigham and Women’s Hospital in the U.S.
However, not all plant-based oils have the same benefits. Olive oil, soybean oil, and rapeseed (canola) oil were associated with lower risks of death, particularly from heart disease and cancer. The study found no such link with corn or safflower oil. It also did not examine palm or coconut oils, which are high in saturated fats that are linked to heart disease.
Interestingly, some plant-based oils, like those made from seeds, have been criticized by wellness influencers and some politicians. These oils, made from seeds like corn, soy, and safflower, have been blamed for rising rates of chronic diseases like heart disease and type 2 diabetes. Critics argue that these oils are harmful, but many foods that contain them, such as fast food and ultra-processed items, are also high in unhealthy ingredients like sodium and processed carbohydrates.
Professor Tom Sanders, a nutrition expert from King’s College London, said that claims about the harmful effects of vegetable oils are often based on misinformation. He pointed out that the study sheds light on the risks linked to different fats but has some limitations. For example, people who consumed more butter were also more likely to smoke, be obese, and exercise less, factors that could affect the results.
The study aligns with other research suggesting that oils rich in unsaturated fats, like olive oil and rapeseed oil, are healthier than those high in saturated fats, such as butter and coconut oil. Saturated fats, found mostly in animal products, raise levels of LDL cholesterol, which increases the risk of heart disease and stroke.
Plant-based oils, on the other hand, contain unsaturated fats like omega-3 and omega-6 fatty acids. Omega-3 fats are known for their anti-inflammatory effects, while omega-6 fats are linked to a lower risk of cardiovascular disease and cancer, though they may increase inflammation.
Despite its limitations, the study suggests that unsaturated vegetable oils may offer significant health benefits. Professor Sanders concluded, “The take-home message is that it is healthier to choose unsaturated vegetable oils rather than butter.”
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