When choosing fats for cooking or everyday use, the question of which is better between butter and vegetable oil remains an important topic. While both butter and vegetable oils add unique flavors to foods, the impact of each on heart and body health varies greatly. In this report, we will review through the Dalili Medical website the basic differences between butter and vegetable oils and the impact of each on health, based on information from our website

**What is vegetable butter?**

 

Vegetable butter is an alternative to traditional butter made from dairy products, and is usually made by combining water with oils extracted from plants, such as olive oil, avocado oil, coconut oil, palm kernel oil, or a combination of these oils. The popularity of plant-based foods has increased due to their health, environmental, and animal welfare benefits. Many plant-based products are available on the market, including vegetable butter, which often contains additional ingredients such as salt, emulsifiers, colorants, and natural or artificial flavors to mimic the taste and texture of real butter.

**Types of vegetable oils**

 

Vegetable oils are divided into two types: edible oils and non-edible oils. Here is a detailed overview of the types of vegetable oils around the world:

1. **Edible oils**: These are oils extracted from different parts of plants, whether from flowers, roots, bark, seeds, leaves, or wood. Most vegetable oils are extracted from plant seeds, with the exception of olive oil, which is extracted from the pulp of olives. Among the most produced vegetable oils in the world are soybean oil, palm oil, sunflower oil, and rapeseed oil.

2. **Non-edible oils**: These oils are used in industries only. Although sunflower oil is considered an edible oil, it is processed in ways that make it unfit for consumption, making it suitable for use in the paint, varnish, and plastic industries. It can also be converted into fuel when mixed with diesel. In addition, there are other vegetable oils used in skin treatment and cosmetics, such as jojoba oil, which does not oxidize.

**Types of vegetable oils**

 

**Corn oil**

Corn oil is extracted from corn seeds, and is rich in vitamins, minerals, and unsaturated fatty acids. It also contains sitosterol and phospholipid, which contribute to lowering blood cholesterol levels. These compounds play a role in preventing some diseases such as high blood pressure, high blood fat and high blood sugar. It is noted that corn oil does not tolerate high temperatures, so it is preferable to use it in quick cooking. It also has a high content of vitamin E compared to other vegetable oils, in addition to containing antioxidants that maintain the freshness of the skin.

**Soybean Oil**

Soybean oil is extracted from soybeans, and is considered one of the most widely used oils in cooking, but its shelf life does not exceed one year. It is preferable not to use it at high temperatures such as frying, due to its high content of phospholipid, and it is ideal for meat and fish broths as it adds a distinctive flavor.

**Peanut Butter**

Peanut butter is a favorite among many because it is easily absorbed by the body. This butter enhances the flavor of foods and tolerates high temperatures thanks to the glycerides of fatty acids. It also contains a high percentage of zinc compared to soybeans, corn and rapeseed. Regular consumption of peanut butter helps reduce wrinkles and rejuvenate the skin, in addition to strengthening the walls of blood vessels, which helps prevent blood clots and heart disease. The choline in it also improves memory and slows down cognitive decline.

**Rapeseed Oil**

Rapeseed oil is extracted from pressing rapeseeds, and is similar to peanut oil in terms of fatty acid content. It is also rich in vitamin E, carotene and phospholipids, and the body can absorb it by more than 90%. Rapeseed oil helps increase the elasticity of blood vessels and slow down aging, and also contributes to lowering cholesterol levels in the blood.

**Sunflower Oil**

Sunflower oil is extracted from sunflower seeds, and is characterized by its high content of linoleic acid. It contains large amounts of unsaturated fatty acids that promote cell renewal and growth, maintain skin health, and reduce cholesterol, triglyceride and blood pressure levels. It also contains a high percentage of vitamin E, and the percentage of linoleic acid in it can reach about 70%. However, its resistance to high temperatures is low, so it is preferable not to use it for frying at high temperatures.

**Olive Oil**

Olive oil is one of the most beneficial vegetable oils for the human body, as it contains monounsaturated fats. It is not subjected to any chemical treatment during manufacturing, which preserves all nutrients. It is characterized by its high resistance to heat, and can be used in boiling and cooking meat and vegetables. Dishes cooked with olive oil have a delicious flavor and a unique aroma, and it does not leave a greasy feeling as some other oils do.

**Sesame Oil**

Sesame oil is a vegetable oil rich in unsaturated fatty acids, vitamin E, and linoleic acid. It is considered the most suitable for cold dishes or as an addition to broth, and contains phenolic compounds such as sesamolin and sesamin.

**Benefits of Vegetable Oils**

The benefits of vegetable oils are many, and the following is an explanation of the most important healthy vegetable oils and their benefits:

. **Olive Oil**:

- It contains antioxidants that protect cells from damage caused by free radicals, which reduces the risk of serious diseases such as cancer.

- Reduces the risk of cardiovascular diseases.

- Contains polyphenols that protect against atherosclerosis**3- Peanut oil and its benefits:**

Peanut oil is rich in monounsaturated oils, which promote heart health. It also helps lower bad cholesterol levels, which reduces the risk of strokes and heart disease. In addition, this vegetable oil contains vitamin E, which is an important antioxidant that protects the body from diseases.

**What is the difference between oil, ghee and butter?**

 

**Ghee:** is a type of butter produced by heating butter to separate the liquid part and milk from the fat, which makes the milk solid and leaves the ghee. Ghee is characterized by its ability to withstand high temperatures, making it ideal for cooking and frying, as it does not burn quickly like butter or oil. Ghee also produces less toxic acrylamide when heated compared to other oils and butter. In addition, separating milk from fat makes it a better choice for those who are allergic to dairy products. However, ghee has a higher concentration of fat and calories than butter or oil, with a tablespoon of ghee containing about 120 calories, while a tablespoon of butter contains about 102 calories.

**Butter:** is a fatty substance extracted from milk through a process known as "churning milk". Butter has different properties than ghee, as it contains saturated fats that are considered harmful because they are difficult to digest and contain cholesterol. While the unsaturated fats in olive oil are believed to cause inflammation, butter, which contains a higher percentage of vitamin K, may be beneficial for heart health, but should be used in moderate amounts.

**Oil:** Cooking oil is extracted from plant, animal or synthetic sources, and is used in cooking or frying food, or can be added cold to salads like olive oil. There are several healthy types of oils, such as palm oil, olive oil, sesame oil, and others.

**How ​​to Use Oils Without Negatively Affecting Your Health**

 

1. **Be careful not to exceed the recommended daily amount of vegetable oils.**

According to the balanced nutrition guidelines in China, it is recommended to consume between 25 and 35 grams of vegetable oils per day, which is equivalent to about two and a half tablespoons.

2. **Variety of oils used.**

Some people tend to overeat peanut butter because of its distinctive taste, while others prefer to use only olive oil, believing that it is the best. It is important to diversify oils to obtain various benefits.

3. **Choosing the right oils for different cooking methods.**

Oils such as olive oil and flaxseed are ideal for cold dishes and salads, while soybean oil, rapeseed oil, and peanut oil are preferred for cooking. For frying at high temperatures, it is preferable to use palm oil, coconut oil, or butter.

4. **Always monitor the temperature of the oil while heating.**

Vegetable oils undergo refining processes, and when the oil starts to smoke, it means that its temperature is too high. Excessive heating promotes oxidation, which can lead to the formation of harmful substances linked to the development of cancer. Frying at high temperatures can also cause food to lose its nutritional value. Therefore, control the temperature of the oil and reduce the cooking time while covering the pot while frying.

5. **Avoid eating spoiled oil.**

If the oil has a strong and unpleasant odor, even if it is still within its expiration date, this indicates that it has begun to spoil, and it is advisable not to eat it.

**Are vegetable oils harmful to health?**

 

It cannot be confirmed conclusively that vegetable oils are harmful to health, as it depends on the type and quantities of oils used. For example, coconut oil and olive oil are considered healthy and beneficial options for the body. However, there are vegetable oils that may be harmful, such as hydrogenated oils that contain trans fats, in addition to oils that contain high levels of omega-6 fats, which may increase the risk of a number of diseases.

**Harms of vegetable oils**

There are certain types of vegetable oils that contain high levels of omega-6, which may lead to health damage over time, such as:

- Soybean oil

- Corn oil

- Sunflower oil

- Sesame oil

- Peanut oil

- Rice bran oil

- Cottonseed oil

**Harms of increasing the percentage of omega-6 in the body**

 

Increasing the percentage of omega-6 compared to omega-3 increases the risk of chronic inflammation, which is a contributing factor in the emergence of other diseases such as cancer, diabetes, arthritis, and heart disease. High levels of omega-6 fats may also increase the risk of obesity, inflammatory bowel disease, and arthritis.

However, research is still ongoing to understand how omega-6 affects the body. This acid is found in high proportions in linoleic acid, but its consumption does not affect inflammation levels in the blood. Therefore, it is preferable to avoid oils or margarine that contain large amounts of omega-6 fats and replace them with healthy vegetable oils.

In addition to the above, commercial vegetable oils contain trans fats that are formed during the hydrogenation processes of oils. Food manufacturers use hydrogenation to make oils solid at room temperature, such as margarine, which is an example of hydrogenated oils and enhanced with unsaturated fats.

Which is better: butter, oil, or ghee?

 

There are three types of natural fats: The first type is saturated fats, such as butter, which are considered harmful. The second type is unsaturated fats, such as oil, which are beneficial to health. The third type is hydrogenated fats, which are produced by heating vegetable oils under pressure to increase their shelf life, and from it is made margarine, which is used in many packaged snacks such asPotato chips, cakes and biscuits.

In the body, fats are converted into energy if the rate of burning is balanced with the rate of consumption, or they are converted into triglycerides, which increases the risk of heart disease and diabetes, especially in smokers and obese people. It is preferable to use unsaturated fats (such as oil) first, followed by saturated fats (such as butter), while hydrogenated fats (such as margarine) are considered the most harmful.

Therefore, most food authorities recommend the following:

- Do not convert butter into margarine, but consume it in its natural form, store it in the freezer and buy it in small quantities.

- Eat unsaturated fats such as olive oil, but without heating it, and it is preferable to use it in salads or with white cheese and thyme.

- Eat fish fats such as fish oil, tuna and salmon, while being careful not to overeat them to avoid mercury accumulation.

- Completely abstain from margarine and hydrogenated fats.

- Reduce the consumption of natural saturated fats such as cheese, eggs and meat.

- Use oil in cooking, with the possibility of adding a small amount of butter without letting it boil, and it is preferable to use the "Ni Vi Ni" method and then add a spoonful of oil or butter at the end, as is common in French cuisine. When browning vermicelli or bird's tongue, it can be roasted in a non-stick pan without using fatty materials.

- Use oils in baking cakes and pastries.

**The effect of butter on heart health**

1. **Saturated fats**

Butter contains between 50-60% saturated fats, which may contribute to increasing levels of harmful cholesterol in the body.

2. **Cholesterol**

Butter also contains amounts of dietary cholesterol, which may lead to hardening of the arteries and increase the risk of heart disease.

3. **Inflammation**

Regular consumption of butter may contribute to increased inflammation in the body, which is a risk factor for heart disease.

**The effect of vegetable oils on heart health**

 

1. **Unsaturated fats**

Vegetable oils such as olive oil and canola oil contain monounsaturated fats, which are beneficial for heart health.

2. **Omega-3 acids**

Some vegetable oils, such as flaxseed oil, contain omega-3 fatty acids, which help reduce inflammation and promote heart health.

3. **Antioxidants**

Some vegetable oils, such as extra virgin olive oil, contain antioxidants such as vitamin E, which protect cells from damage.

**Which option is better for heart and body health?**

 

**Butter:** Butter can be consumed in moderation without negatively affecting health, but excessive consumption may increase the risk of heart disease due to its high saturated fat content.

**Vegetable oils:** Unsaturated vegetable oils are the best option for heart health.

Replacing saturated fats in the diet with unsaturated fats can help reduce harmful cholesterol levels and reduce the risk of heart disease.

**What is margarine?**

 

Margarine is an alternative to traditional butter made from milk, and is usually made by mixing water with plant-based oils, such as olive, avocado, coconut, or palm kernel oil, or a combination of these oils. It often contains additional ingredients such as salt, emulsifiers, colorings, and natural or artificial flavors, to resemble the taste and texture of natural butter extracted from animal milk.

**Is there a difference between margarine and margarine?**

 

In fact, margarine and margarine are very similar, but the main difference is that margarine contains trace amounts of dairy products, while margarine is completely free of any animal ingredients. With so many types available, some may wonder how healthy it is.

**How ​​is ghee made?**

 

Pure ghee is produced by heating butter and separating the milk and liquids from the fat. The remaining fat is turned into shortening during this process. Therefore, ghee contains less dairy than regular butter, and is rich in fat-soluble vitamins, such as vitamin A, and omega-3 fatty acids. The Ayurvedic culture has considered ghee a healthy alternative to oils and butter, and it has been used for thousands of years.

**Which is better: animal or vegetable butter?**

 

When looking for the best between animal and vegetable butter, it becomes clear that vegetable butter is a better option for people looking to lower their cholesterol levels. While animal butter may be more beneficial for people who want to benefit from linoleic acid and other nutrients found in milk. Therefore, the choice depends on the individual’s nutritional needs and any health problems or allergies that they may suffer from.

**What are the differences between butter and ghee?**

 

- **The smoke point of ghee is higher than butter:** Ghee has a higher smoke point than most other alternatives, making it ideal for deep frying and cooking at high temperatures. While butter burns at 350°F (177°C), ghee can withstand up to 485°F (252°C), reducing the production of toxins when heated compared to other cooking oils.

- **Ghee is a Lactose-Free Alternative:** Ghee contains fewer dairy proteins, as milk is separated from fat during production, making it an excellent choice for people with lactose intolerance or dairy allergies. Additionally, ghee contains less casein and milk sugars than regular butter.

- **Ghee is Nutrient-Dense:** Although both butter and ghee contain about 100% of their calories from fat, ghee contains moreKeys are higher in fat. It is also rich in fat-soluble vitamins, such as vitamin A, and omega-3 fatty acids, and provides more butyric acid and healthy fats. These healthy short-chain saturated fats and acids are believed to promote gut health and reduce inflammation.

- **Ghee helps in weight loss:** Ghee contains a higher level of conjugated linoleic acid, also known as omega-6 fatty acids, which are polyunsaturated fats that can promote healthy fat loss. It is recommended to consume one or two teaspoons of cow ghee daily to stimulate fat burning and increase energy. The fats in ghee can also improve digestion, which is an important factor in healthy weight loss.

- **Ghee contains butyric acid:** Butyric acid is a fatty acid that plays a vital role in digestive health. The colon produces this acid through bacterial fermentation of fiber, and ghee is used as an energy source for the colon, making it a gentle and natural option for treating constipation.

**Is ghee better than butter?**

 

Ghee has more nutritional value and health benefits than butter. When consumed in moderation, ghee can help improve digestive health and promote weight loss. It is also lactose-free and does not contain milk protein, making it a healthy and suitable option for people with dairy allergies. Additionally, if you cook at high temperatures, ghee is a healthy option thanks to its high smoke point.

**Is butter always healthier for the heart than margarine?**

 

According to the British Heart Foundation, margarine is not always healthier for the heart than margarine. This depends on the percentage of saturated and unsaturated fats in each type of butter. Therefore, it is important to read the nutritional labels of butter so that heart patients can choose the product that is best for them.

**Nutritional value of magarine*

Margarine butter, in all its forms, contains high amounts of fat, fatty acids and calories, and these percentages vary depending on the type of oil used and the added ingredients. In general, a tablespoon of margarine contains:

1. About 100 calories

2. 3.5 grams of saturated fat

3. 11 grams of total fat

4. 5 grams of monounsaturated fat

5. 2.5 grams of polyunsaturated fat

6. 0 milligrams of cholesterol

7. 120 milligrams of sodium

**Benefits of margarine**

Margarine may have some health benefits because it is made from vegetable ingredients and oils. It contains large amounts of monounsaturated fats, which are considered healthy fats that are beneficial for cardiovascular health. These fats also help regulate blood sugar levels and control weight. Several studies have shown that consuming monounsaturated fats as a substitute for other fats can reduce the risk of weight gain, obesity, and heart disease. Therefore, margarine can be used in cooking or baking.

In addition, margarine is a good alternative to animal butter for some people, such as those who are lactose intolerant or allergic to dairy products, as margarine is a suitable option for them.

**Disadvantages of margarine**

Margarine may be subjected to multiple processing processes that reduce its nutritional value, and it may lose some important nutrients. This may increase the risk of heart disease and weight gain. Therefore, it is necessary to choose high-quality margarine, which contains small amounts of refined oils and is free of additives and colorings. It is worth noting that most natural margarine products that are free of additives are more expensive than animal butter.

It should also be noted that some of the ingredients added to butter may cause allergies in some individuals.

**The difference between margarine and animal butter**

Animal butter contains cholesterol, while margarine is free of it. Animal butter also contains a very small percentage of trans fats. On the other hand, margarine provides healthier fats, but both types are high in calories, and overeating them may lead to weight gain.

As for determining which is better, it depends on the type of product itself. There are types of vegetable butter that contain hydrogenated oils and artificial additives, while animal butter does not contain refined oils, and is often only salted, with unsalted options available. So, each type has its pros and cons, and you should choose good products and use them in moderation.