If you are like me, you might be limiting or completely avoid dairy due to sensitivities and promote overall good health. But when I talk to people about eliminating dairy to improve their gut health, one thing I keep hearing they can’t live without is butter and/or cream in their coffee. Good news, don’t worry about eliminating those!
Yes, there’s some people that need to completely avoid it due to allergies to whey or casein. However, Lactose or overall health benefits can be beneficial in moderation.
People who are lactose intolerant have reactions to a certain protein found in milk. However butter is composed of mostly fat and only has traces of this protein, and usually don’t react. To give you a better idea, this is how lactose breaks down:
- Whole Milk – Ranges 3.7-5.1%
- 2% – Ranges 3.7-5.3%
- 1% – Ranges 4.8-5.5%
- Whipping Cream – Ranges 2.8-3.0%
- 100% Lactose-reduced Milk – Ranges 0.0-0.5%
- Butter – Ranges 0.8-1.0%
As you can see, the lactose-reduced milk is in the same range as butter. As a general rule of thumb, anything less than 2% is generally safe for lactose intolerant people given they use it in moderation.
How does butter benefit me?
Butter has so many benefits and the good out-weighs the bad, hands down. Butter from grass-fed cows are particularly high in vitamin K2, vitamin A, vitamin, E, fatty-acid, and saturated fat. Yes, you heard me. Saturated Fat in this instance is a health benefit. Feel free to re-visit one of my old posts, Fats 101. More specifically, I want to draw your attention to an article published by the British Medical Journal by Dr. Malhotra which states:
Recent prospective cohort studies have not supported any significant association between saturated fat intake and cardiovascular risk. Instead, saturated fat has been found to be protective.
If you don’t agree with THIS doctor because of everything you grew up hearing, let me just tell you that there are more and more studies coming out to support this. The Chris Kresser resource mentioned below is another good one to look at. Even today, you may keep hearing from nurses and doctors about how bad saturated fat is. This is where I politely say “Okay” and let them continue believing everything they were trained to believe. I guess if I wanted to challenge them, I could memorize all the studies and sources and spew all over them. But in my experience, that doesn’t go over well. And now I digress.
- Butter also helps you feel and stay full.
- Acts as an anti-inflammatory
- It’s delicious!
- And the best benefit of all, it even helps fat burning.
- Butter has been around for thousands of years and has no other ingredients but cream.
How much butter should I eat?
Did you really think I would tell you everything about why butter is good and let you go on a binge? Absolutely not! This amount may depend on if you are on a special diet like keto. But the recommendation amount for healthy fat in adults is around 20%-35% of your diet. But a good rule of thumb is, make sure you are getting a variety of fats, proteins, and vegetation in your diet.