Myths about butter

There are many different theories on the harmfulness of butter

A large part of them is simply not true. For the purposes of this article, I allowed myself to make a brief review of the prevailing stereotypes about butter, choosing the six most popular myths. 


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There are theories that say that today’s counterparts to traditional food products have no value other than energy

Fruits no longer contain vitamins, milk – calcium, and butter are only saturated fats and cholesterol. Although it is a fact that butter obtained on an industrial scale is different from the butter prepared in a traditional farm, it still contains valuable for our health ingredients such as vitamins A and D, butyric acid inhibiting the multiplication of mutant cells or conjugated linoleic acid showing anti-sclerotic and anti-carcinogen action. 

Actually, the butter contains mainly saturated fatty acids and it is believed that high intake of them may be harmful to the circulatory system. It is worth knowing, however, that in scientific research, it is increasingly indicated that the consumption of saturated fat is not an independent risk factor for cardiovascular diseases. Similarly, it is also worth knowing that some of the fats contained in the butter are monounsaturated acids, medium chain acids, or the previously mentioned conjugated linoleic acid (CLA) and butyric acid. 

Although there are high-quality soft margarines on the market, most products of this type are not particularly suitable as a permanent menu item. Why? The reason lies in the trans fatty acids of industrial origin present in margarines, which prominently promote cardiovascular diseases and disorders of the insulin-glucose economy, and impair the metabolism of polyunsaturated fatty acids. All margarines containing hardened (hydrogenated) vegetable fats are an abundant source of these fatty acids. 

Although conventional butter (extra butter, butter), should not be heat treated, there is a great alternative in the form of clarified butter, with which you can safely heat. The fats contained in clarified butter are unlike most vegetable oils resistant to high temperature and better than corn or sunflower oil, they tolerate even long-term frying or baking. 


You can read also: Peanut butter, not as bad as they say


OIL pressed from rapeseed – one of the healthiest in the world

Although rape blooms yellow, it has black seeds. One of the healthiest oils in the world is crowded out of them. Unfortunately, rapeseed oil is not very much appreciated with us. It is a pity, because it reduces the content of bad cholesterol and promotes the preservation of youth. 


You can check also: Coconut oil and cholesterol


To produce a liter of oil you need up to 3 kg of this plant. Rapeseed oil does not enjoy the good reputation it deserves, for historical reasons. Once cultivated rape contained erucic acid harmful to health, but for 20 years now only non-zero varieties were grown in Poland. In addition, the improved oil is not a genetically modified variety! By the way, the composition of fats in rapeseed oil has changed in favor of the amount of health-enhancing oleic, linoleic and linolenic acids. 

Rape oil – a source of unsaturated fatty acids 


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Vegetable fat, which is oil, we need because of the presence of essential unsaturated fatty acids – linoleic (omega-6) and linolenic (omega-3). The body needs them for good heart work and the functioning of the circulatory system, kidney function, skin condition. But he can not make them. Therefore, we must take care to deliver them in food. Oils are among the best sources of these substances. But the proportion between them is equally important. The most desirable are two parts of omega-6 to one part of omega-3. It is not easy to maintain such a proportion, because in the diet we have an excess of omega-6 in relation to omega-3. But the ratio of acids 21 is present in rapeseed oil. In popular soybean oil it is 71, in the famous olive oil – 101, and in eagerly bought sunflower oil – up to 1261. In terms of this proportion, rapeseed oil dominates over all others, with the exception of linen, which has more omega-3 than omega-6. 


Hot or cold? 

In stores we can choose from cold and hot pressed oils. The latter during the production process are additionally refined, i.e. cleaned. This is an important difference, because cold pressed oils should be used only cold (for salads, sauces, etc.), while pressed hot can be used for frying, cooking, baking, but also cold, for salads. This principle should be applied to all oils, including oil and rapeseed oil. 

Rapeseed oil contains valuable oleic acid 

Rape oil has one more advantage of oleic acid. It reduces the content of bad cholesterol (LDL) and improves the ratio of good (HDL) to bad. As much as 62 percent rapeseed oil is just monounsaturated oleic acid. In this case, the oil is better, which contains 75 percent. this acid. Linseed oil has 23%, soybean oil – 37%, sunflower oil – 18%. 


Rapeseed oil has the least of all fats of saturated fatty acids 

In addition to good fat, saturated fat, which increase the concentration of bad cholesterol, are also good in every fat. In this respect, rapeseed oil is the best, because it has the least (7 percent). Most of these fats are in coconut, palm and peanut oil. More saturated acids are oil (14%), soybean oil (14.7%). 

Vitamins in rapeseed oil 

In refined rapeseed oil, there are phytosterols (plant sterols) helpful in maintaining a good cholesterol level and polyphenols having antioxidant properties, and therefore anti-cancer and favorable for the preservation of youth. It also abounds in a set of fat-soluble vitamins 


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Vitamin E (19 mg / 100 g) capturing free radicals; it has more of it than olive oil and soybean oil (but the record holder is sunflower oil); the presence of this vitamin protecting against oxidation makes rapeseed oil stay fresh; 

Vitamin K (150 μg / 100 g) necessary for blood clotting (oil, sunflower and linseed oil have less, and the record belongs to grapeseed oil); 

Provitamin A (550 μg / 100 g), in this respect slightly soybean oil falls out, but olive oil has 15 times less. 

Rapeseed oil is suitable for frying and salad dressings 

Rapeseed oil can be used cold – for salad dressings instead of more expensive oil and mayonnaise. It is also used for sweet pastries. 

Due to the large amount of monounsaturated acids, which have a high smoking temperature, it is suitable for frying, but short. When we fry a sea fish on it, we will provide omega-3 fatty acids from the two best sources – oil and fish. The dishes prepared on this oil absorb less (about 10 percent).