Butter has been unfairly demonised for decades. Today, science and functional nutrition bring it back to its rightful place: a real, nourishing, and delicious food.
Introduction
Few things in life are as comforting as the smell of warm toast melting with butter. And as Julia Child said:
“There is little in life that could not benefit from a little love, a little time, and a stick of butter.”
For years, butter was labelled as unhealthy—mainly due to its saturated fat content. But updated scientific research and the practical experience of functional nutritionists are now correcting that narrative.
Far from being harmful, high-quality butter—especially from grass-fed cows—can be a valuable source of nutrients, energy and joy.
How did butter get such a bad reputation?
In the 1960s and 70s, many public health recommendations were based on studies that we now know were limited or misinterpreted. Saturated fats were blamed for the rise in cardiovascular disease, without distinguishing between different types of fats or their sources.
As a result, butter (a natural, traditional food) was lumped together with the artificial trans fats used in industrial margarines. Low-fat products full of ingredients no one keeps in their kitchen cupboard were promoted as “healthy”.
We now know: the problem was never butter, but rather the overly simplistic demonisation of natural fats—and the push for highly processed substitutes.
What does real butter give us?
Butter is far more than just “fat”.
Good quality butter —ideally organic or from grass-fed cows— contains:
- Butyric acid: a short-chain fatty acid with anti-inflammatory properties. It also fuels the cells lining your gut.
- CLA (conjugated linoleic acid): with potential anti-cancer effects and support for healthy fat metabolism.
- Fat-soluble vitamins A, D, E and K2: essential for skin, immunity, bones and blood clotting.
- Cholesterol: yes —and that’s not a bad thing. Cholesterol is vital for hormone production, vitamin D synthesis, and healthy cell membranes.
Context is key. In a balanced diet rich in whole foods and vegetables, butter can absolutely be part of a therapeutic, functional approach to eating.
But what about saturated fat?
Yes, butter is high in saturated fat. But not all saturated fats are created equal—and their impact on health depends on your overall diet and lifestyle.
Recent studies (including the PURE study and reviews in the British Medical Journal) show no strong evidence linking moderate intake of natural saturated fats with increased cardiovascular risk.
Functional nutrition experts also highlight that our bodies need some saturated fat for:
- hormone production,
- absorption of fat-soluble vitamins,
- and healthy brain development in children.
It’s not about extremes—it’s about balance.
Butter vs Margarine: no contest
For decades, margarine was marketed as the healthy alternative to butter. But a more critical look reveals:
- Classic margarines were loaded with artificial trans fats, now clearly linked to heart disease and inflammation.
- Even modern versions are still ultra-processed: they contain refined oils, emulsifiers, stabilisers, and colourants that have nothing to do with natural nutrition.
- Most importantly: they don’t offer the nutrients, bioavailability, or flavour of real butter.
In short: what was once seen as a modern health choice has turned out to be one of the worst food mistakes of the 20th century.
Is butter safe for cooking?
Yes—with a few caveats.
Butter has a lower smoke point (around 175 °C) compared to other fats, so it’s not ideal for very high-temperature cooking.
However, it’s perfect for gentle sautéing, baking, slow cooking or finishing dishes with flavour. And if you’re worried about it burning, consider ghee —a clarified butter with the milk solids removed, which makes it more heat-stable.
But let’s leave the detailed discussion of cooking fats for another article. For now, the takeaway is simple: cooking with butter —used wisely— is absolutely fine.
How to enjoy butter functionally, every day
As always, it’s about quality and quantity. Some ideas:
- Add a small knob of butter to steamed veg or homemade purées to boost flavour and absorption of nutrients.
- Stir into your morning coffee or herbal tea if you’re following a ketogenic diet or want sustained energy.
- Blend with fresh herbs or garlic to create a delicious compound butter.
- Spread mindfully on sourdough toast or use for gently scrambling eggs.
And most importantly: enjoy it, guilt-free. Eating should also be an act of pleasure, and if you choose your ingredients wisely, you don’t have to compromise on flavor.
Conclusion
Butter is not the enemy—it’s real, traditional, nourishing. It has been part of our diet for generations, across many cultures. And when consumed as part of a balanced diet, it offers taste, health and joy.
Functional nutrition reminds us to look beyond fear and back to common sense: to evaluate foods by their quality, their origin, and how they truly affect our bodies.
So yes—there is little in life that could not benefit from a little love, a little time, and a good knob of butter.
Glossary
Saturated fats: A type of fat found in butter, meat, coconut and dairy. Once linked to heart disease, now being reconsidered by current science.
Butyric acid: A short-chain fatty acid with anti-inflammatory properties and benefits for gut health. Found in real butter, especially from grass-fed cows.
CLA (Conjugated Linoleic Acid): A natural fat with potential metabolic and anti-cancer benefits. Present in meat and dairy from grass-fed animals.
Fat-soluble vitamins (A, D, E, K2): Vitamins that need fat to be absorbed and are vital for immunity, bones, skin, and blood clotting.
Cholesterol: A waxy substance essential for hormone production, vitamin D synthesis and healthy cells. Its presence in food doesn’t automatically mean increased risk.
Ghee: Clarified butter with the milk solids removed. More heat-stable and suitable for higher-temperature cooking.
Ultra-processed foods: Industrially made products with artificial additives and multiple stages of processing. Linked to metabolic disorders.
Functional nutrition: A whole-body approach to health that uses food therapeutically, prioritising real, nutrient-dense ingredients.
References
- British Medical Journal (BMJ) – Saturated fats and heart disease: time to settle the debate.
- PURE study (2017) – Association of dietary nutrients with cardiovascular disease.
- Harvard School of Public Health – Fats and cholesterol: Outdated advice.
- Weston A. Price Foundation – Benefits of traditional fats like butter and ghee.
- European Journal of Nutrition – Conjugated linoleic acid and metabolic health.
- Journal of Functional Foods – Butyric acid: mechanisms and health benefits.