Try out these healthy substitutes for butter


If you hesitate about consuming dairy butter because of its high-fat content or have lactose intolerance or other health-related problems, taking to butter substitutes can be a good option.

Some studies suggest that saturated fats in butter are likely to raise cholesterol more than other dairy products. But fats are important macronutrients and should not be completely eliminated from the diet. The assimilation of vitamins A, D, E, and K require fat as they are fat soluble vitamins. The butter available in the stores is processed and contains salt. Consider using these butter substitutes, which are less processed and healthier.

Mashed avocado

Is buttered toast a staple breakfast for you? Besides making your bread delicious, avocado also provides fiber, vitamin K and potassium. It’s high on monounsaturated fat, which helps lower bad cholesterol and raises good cholesterol in your body. Avocado is also a good source of antioxidants omega-3 fatty acids and vitamin A. “With the recent popularity of avocado toast, mashed avocado makes a nice spread. It tastes delicious on eggs and adds creaminess to smoothie, all the while offering the nutritional benefits of fiber and loads of phytonutrients. Additionally, research has shown it may help reduce the growth of cancer cells and inflammation,” says clinical nutritionist Prachi Mandholia.

Try out these healthy substitutes for butter


Made by blending chickpeas, garlic, tahini, and lemon juice, hummus makes a perfect substitute for mayonnaise and sour cream. It’s a good idea to replace your packaged high-fat dips with hummus because it’s a rich source of protein and fiber.

“Hummus offers lots of fiber, protein, vitamin B6 and other nutritional benefits. It can be made using black beans, lentils, and even vegetables as well. It’s a great topping on sautéed vegetables, eggs, mixed greens or raw vegetables. It is commonly eaten with pita bread,” says Prachi. You can make the hummus healthier and more colourful by trying bell pepper hummus, spinach hummus, peas hummus or beetroot hummus.

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Homemade nut butter

Looking for the perfect topping for that bagel or muffin? Nut butter, such as almond, cashew, and peanut butter are great alternatives to butter. “They make a great spread on toast, apples, bananas, celery sticks and vegetable sauté. They are also healthier. For instance, almond butter contains vitamin E, which offers antioxidant protection and magnesium, which boosts heart health,” says Dr. Nupur Krishnan, clinical nutritionist.

Either grind your own butter without adding oil, salt, and sugar to it or purchase those that contain nuts only. While sea salt is fine, avoid added oils and sugars.

Dairy-free yogurt

If you add a little bit of cinnamon to dairy-free yogurts, such as coconut or almond yogurt, it tastes delicious on toast. This works as a great option for vegans and those who want to limit their dairy consumption. Dairy-free yogurt helps strengthen bones.

Apple sauce

Apple is not only a good source of antioxidant quercetin and fiber but can double up as butter, too. Apple sauce adds flavor to your oatmeal or chia pudding. Add apple sauce to your pudding or use it to thicken smoothies.

Mixing the sauce with a little bit of nut butter makes a healthy blend. You get fibre, vitamin C and the perfect sweetness without a lot of calories.

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