Keto diets have become increasingly popular in recent years as a way to lose weight and improve health. These low-carb, high-fat diets put the body into a state of ketosis, which causes it to burn fat for energy instead of carbs. Butter can be an important part of a keto diet, but with so many options available, it can be confusing to know which type is best. This article will compare the most common types of butter and provide recommendations on which is optimal for the keto diet.
Grass-Fed Butter
Grass-fed butter comes from cows that eat only grass and other foraged plants. This results in a butter richer in nutrients like vitamin K2, CLA (conjugated linoleic acid), omega-3s, and antioxidants like beta-carotene. Grass-fed butter contains a more favorable ratio of omega-6 to omega-3 fatty acids compared to grain-fed butter.
On a keto diet, it’s important to have an optimal omega-6 to omega-3 ratio, as excess omega-6 can be inflammatory while omega-3s are anti-inflammatory. Grass-fed butter provides more of those beneficial omega-3s.
Grass-fed butter also contains higher levels of short-chain and medium-chain fatty acids like butyrate and laurate. These fatty acids are metabolized differently than the long-chain fatty acids found in higher amounts in grain-fed butter. The short and medium chains in grass-fed butter can help with keto weight loss and provide an immediate source of ketones.
Overall, grass-fed butter is the best type of butter for keto because of its superior nutritional profile. It provides keto dieters with anti-inflammatory fats and fatty acids that serve as quick energy rather than body fat storage.
Ghee
Ghee, also known as clarified butter, has become popular in keto circles due to its high smoke point and low lactose content. Ghee starts as butter that is slowly melted to separate the milk solids from the pure butterfat. It has a nutty flavor and golden color.
This clarification process removes the milk solids and proteins, leaving only the butterfat behind. For those with dairy sensitivities, ghee may be better tolerated because the milk solids have been removed. The lactose found in regular butter is also reduced to almost zero during the clarification process.
Additionally, ghee has a high smoke point of 485°F, which makes it ideal for cooking at high heat. Compared to butter’s smoke point of 350°F, ghee offers the versatility to sauté or roast foods without burning.
The purity of ghee offers nutritional benefits as well. Removing the milk solids concentrates the fat-soluble vitamins A, D, E and K. Vitamins A and D are especially important for immune health, which is often compromised on a keto diet. Vitamin K helps with proper blood clotting.
For those who want to pursue a dairy-free keto diet, ghee can provide the benefits of butter without the milk proteins and sugars. Overall, it’s a versatile, gut-friendly fat source for the ketogenic diet.
Organic Butter
Organic butter comes from cows that are raised on organic feed without pesticides or GMOs and not treated with antibiotics or hormones. Organic standards also ensure the cows have access to pasture. These practices result in butter with noticeable differences from conventional butter.
Studies show organic milk has a more favorable fatty acid profile. One study found it contains over 62% more omega-3s and 25% fewer omega-6s compared to non-organic. This results in a more anti-inflammatory food. Since keto dieters already consume abundant omega-6s from oils and nuts, choosing organic butter can help rebalance fatty acid intake.
Organic butter tends to be richer in nutrients as well. Research shows it contains significantly higher levels of key micronutrients:
| Nutrient | Organic Butter | Regular Butter |
|---|---|---|
| Vitamin E | 3x higher | Lower |
| Beta-carotene | 2x higher | Lower |
| Vitamin A | Higher | Lower |
Vitamin E and vitamin A act as antioxidants to combat inflammation and oxidative stress. Keto diets are often low in fruits and vegetables, so choosing organic butter can help meet needs for these vitamins.
Overall, organic butter makes an excellent choice for keto due to its superior nutritional value. The higher antioxidant and omega-3 content makes it more anti-inflammatory and gut-friendly.
Cultured Butter
Cultured butter is a European-style butter churned from cream that has been fermented with live bacterial cultures. These cultures produce lactic acid, creating a tangy, complex flavor. Cultured butter contains probiotics that can benefit digestive health.
Studies show the probiotic cultures in cultured dairy provide several advantages:
- Boost immune function
- Help reduce cholesterol levels
- Improve digestion of lactose
- Increase absorption of vitamins
The probiotics in cultured butter are resilient and survive passage through the acidic conditions of the stomach. They end up in the intestines where they can provide health effects.
For keto dieters who include dairy products, cultured butter can provide a nice probiotic boost. The lactic acid bacteria found in cultured butter like Lactococcus lactis can produce conjugated linoleic acid (CLA), a fatty acid linked to fat burning. There’s also evidence that ingesting CLA along with probiotics enhances the weight loss effects.
Cultured butter offers unique flavors and textures for cooking and baking keto recipes. Compared to regular butter, it provides added digestive and weight loss benefits thanks to its live probiotic cultures. Those following a dairy-free keto diet can take a probiotic supplement instead to get similar benefits.
MCT Oil Butter
MCT oil has become hugely popular in the keto community. MCT stands for medium chain triglycerides, which are types of saturated fatty acids with 6-12 carbons. Compared to the more common long-chain fats, MCTs are digested and absorbed differently, providing immediate energy. MCT oil supplements typically contain concentrated versions of caprylic acid (C8) and capric acid (C10).
Adding MCT oil to coffee or smoothies is a convenient way to get an energy boost from these ketone-producing fats. Now companies have started making MCT oil-infused butter and ghee, providing a new way to add this beneficial fat. MCT butter or ghee contains about 12-15% MCT oil, along with the creaminess of regular butter.
The convenience of MCT butter or ghee can make it easier to reach suggested intakes of MCT oil on keto, which range from 1-3 tablespoons per day. MCT fats can help with entering ketosis faster, mental focus, endurance, and fat burning. Compared to cooking directly with MCT oil, using MCT-infused butter provides more versatility and flavor.
Those pursuing dairy-free keto can buy MCT ghee to avoid milk proteins. Overall, MCT oil butter or ghee offers a tasty, convenient option to boost MCT intake and optimize a ketogenic diet.
Butter vs. Margarine and Spreads
In addition to choosing the optimal butter, it’s also important to avoid “butter replacement” spreads and margarines, especially on keto. Products labeled as “low-fat spread” or “I Can’t Believe It’s Not Butter” contain highly processed vegetable and seed oils, additives, sugar, and preservatives.
These oils used in spreads include canola, sunflower, soybean, and corn oil. They consist mostly of inflammatory omega-6 polyunsaturated fats, which most people already overconsume. Margarine and butter spreads may also contain partially hydrogenated oils, a major source of unhealthy trans fats.
Research clearly shows that replacing saturated fat with vegetable oils high in omega-6 results in negative impacts on cardiovascular health. On keto, these spreads and margarines can prevent fat burning. Always stick with real full-fat butter from healthy grass-fed cows instead.
How Much Butter on Keto?
Butter and other healthy fats should be a major part of your daily calories on keto. Most people consume 50-75% of calories from fat. As a rough starting point, aim for 2-3 tablespoons of butter or ghee per day.
You can use butter in many ways:
- Cooking eggs, meat, and vegetables
- Baking keto breads and desserts
- Coffee or tea
- Melted over steamed vegetables
- Homemade sauces and dressings
Pay attention to your body and hunger signals as you increase healthy fats. Appetite and cravings should improve. Monitor triglycerides and other biomarkers if you have existing heart disease. As long as blood markers remain in the healthy range, keep calories from saturated fat around 20-30% on keto.
Finding Quality Butter
Focus on choosing organic butter from grass-fed cows, preferably from small local farms you can trust. Terms like “pasture-raised” and “grass-fed” on labels can’t always be taken at face value. Getting to know your farmer is ideal.
You’re also likely to find cultured butter at farmer’s markets. For grocery stores, check for European imported cultured butters that adhere to stricter standards, like Kerrygold or Organic Valley. Be wary that some organic butters labeled “cultured” don’t actually contain live probiotic cultures. Check for information on live cultures or beneficial bacteria on the label.
When it comes to MCT-infused butters or ghee, NOW Foods, VitaMonk, and Left Coast Performance contain 12-15% MCTs from coconut oil without additives or soybean oil. Finding high quality real foods ensures you get the most nutritional benefits on keto.
Conclusion
While butter contains mostly saturated fat, scientific opinions on saturated fat and health have shifted in recent years. Given its high fat quality, antioxidants, and nutrients, quality butter has a place in a well-formulated ketogenic diet.
Focus on choosing butter and ghee from cows that ate grass and organic feed. Grass-fed, organic, and cultured butters provide more anti-inflammatory fats and nutrients than conventional butter. MCT-infused butter or ghee can further optimize ketone levels. Always avoid “buttery spreads” and margarines with vegetable oils and additives.
With quality butter choices like grass-fed, organic, cultured, and MCT-infused, you can add beneficial taste and nutrition to your keto diet. Butter from healthy pasture-raised cows offers a number of advantages over industrial feedlot butter in supporting your keto lifestyle.