Butter is a staple ingredient in many households and a popular source of fat for those following the ketogenic diet. The high-fat content of butter makes it a perfect addition to a keto diet, but is it keto-friendly? Let's explore the nutritional value of butter, how much butter is OK to consume on keto, whether butter takes you out of ketosis, and other frequently asked questions about butter on a keto diet.
Nutrition of Butter
Churning cream or milk to separate the milk solids from the fat makes butter. The final product is a delicious and versatile ingredient rich in vitamins A, D, E, and K and saturated and unsaturated fats.
A tablespoon of butter (14 grams) contains approximately:
- Calories: 102
- Fat: 11.5 grams
- Protein: 0.1 grams
- Carbohydrates: 0.1 grams
- Fibre: 0 grams
- Sugar: 0.1 grams
Butter is an excellent fat source, making it a perfect fit for the high-fat, low-carb ketogenic diet.
How much butter is OK on keto?
The amount of butter that is OK to consume on a keto diet varies from person to person. Generally, consuming around 70-80% of your daily calorie intake from fat is recommended. One tablespoon of butter contains approximately 11.5 grams of fat, so you can calculate your daily macros based on your needs. We recommend using our keto macro calculator for this.
It is important to note that consuming too much butter can lead to weight gain, so it is essential to practice portion control and not overdo it.
Does butter take you out of ketosis?
Butter is a keto-friendly food that can help you maintain ketosis, a metabolic state in which the body utilises fat as a primary energy source instead of relying on carbohydrates. Since butter is high in fat and low in carbs, it is an excellent addition to a keto diet. However, keeping track of your overall daily macronutrient intake is essential to stay within your carb limit.
Which butter is best for keto?
Opting for high-quality, grass-fed butter is best when choosing butter for a keto diet. Grass-fed butter has a high value in omega-3 fatty acids and has a better nutrient profile than conventional butter.
Ways to use Butter on a keto diet
Here are some ways to use butter on a keto diet:
- Cooking: Butter is used in many cooking applications, such as sautéing, frying, and roasting. Its high smoke point makes it an excellent choice for cooking at high temperatures.
- Baking: Butter is also essential in many keto baking mixes, such as our keto chocolate cake. It provides moisture and richness to baked goods while keeping the carb count low.
- Bulletproof coffee: For those who follow a keto diet, bulletproof coffee is a popular choice for breakfast. This coffee contains MCT oil, grass-fed butter, and coffee and can help to boost ketone production in the body.
- Spread: Spread butter on keto-friendly bread, such as almond flour bread or coconut flour bread. It provides a rich flavour and helps to keep you satiated.
Is salted or unsalted butter better for keto?
One of the considerations when choosing between salted and unsalted butter on a keto diet is the amount of sodium intake. While both types of butter are acceptable, unsalted butter may be better for those looking to manage their sodium levels.
Salted butter, as the name suggests, has added salt. While a small amount of salt can enhance the flavour of butter, excessive consumption of salted butter may lead to water retention and bloating in some individuals, especially if they already have a high-sodium diet. This is because salt draws water into the body's cells, which can result in bloating and discomfort.
Therefore, those who want to keep their sodium intake under control may opt for unsalted butter to manage their overall sodium consumption better. Additionally, using unsalted butter allows for more control over the dish's seasoning, making it a versatile option for cooking and baking on a keto diet.
Is butter or olive oil better for keto?
Butter and olive oil are great options when cooking with fats on a keto diet. However, they have different nutritional profiles and should be used for various purposes.
Butter is a rich source of saturated fat, which makes it great for cooking at high temperatures. The saturated fats in butter are more stable and less likely to oxidize than unsaturated fats like olive oil, thus making butter a fantastic choice for cooking meats or sautéing vegetables.
Olive oil, on the other hand, is high in monounsaturated and polyunsaturated fats, which helps lower cholesterol levels and decrease the chances of heart disease. Olive oil is also rich in antioxidants, reducing inflammation in the body.
You can use butter, as well as Olive Oil, for different purposes. Butter is best for high-temperature cooking, while olive oil is for low-temperature cooking or salad dressing.
Reasons To Avoid Butter On Keto
While butter can be a great addition to a keto diet, there are some reasons why you may want to avoid it.
Firstly, butter is a dairy product, which means it contains lactose. People with lactose intolerance may experience digestive problems such as bloating, diarrhoea, and gas.
Secondly, some people may have a sensitivity to the proteins in butter. These proteins can trigger an immune response in some people, leading to hives, itching, and swelling symptoms.
Lastly, butter is a high-calorie food, and consuming too much of it can lead to weight gain. While butter can be a healthy addition to a keto diet, consuming it in moderation is essential.
Substitutes for butter on a keto diet
If you're looking for a butter substitute on a keto diet, there are several options available:
- Ghee: Ghee is clarified butter with milk solids and water removed. It has a rich, nutty flavour and is high in healthy fats.
- Coconut oil: Coconut oil is an excellent substitute for butter in baking recipes. It's high in medium-chain triglycerides, which can help to boost ketone production in the body.
- Avocado: Avocado is an excellent substitute for butter in recipes that call for a creamy texture. It's high in healthy fats and a rich fibre and nutrient source.
Conclusion
Butter can be a great addition to a keto diet, and it's high in healthy fats, low in carbs, and used in various cooking applications. However, consuming butter in moderation and choosing a high-quality butter low in lactose and protein is essential. If you're looking for a butter substitute, options like ghee, coconut oil, and avocado are excellent and keto-friendly alternatives.
