Butter: A Big Fat Superfood!

Ditch the margarine and “buttery spreads.” Butter is a natural fat made from cream, not a man-made concoction of rancid, processed, vegetable oils. Not only does butter taste better, but it’s better for you.

Natural fats, such as butter, support fat loss, stabilize blood sugar levels, provide high satiation, improve the flavor of foods, increase nutrient absorption, balance hormones, boost brain functioning, strengthen immunity, improve the health of joints, bones and teeth, and reduce your disease risk.

Always buy unsalted butter and add your own high quality, unrefined sea salt as needed.


•    Good source of fat soluble vitamins and trace minerals.
•    Aids in the proper utilization of fat-soluble vitamins, omega-3 essential fatty acids and calcium.
•    Rich in immune-boosting, anti-cancer conjugated linoleic acid or CLA
•    Short and medium-chain fatty acids that support fat loss, brain health, immunity and digestion.
•    Rich in butyric acid, a fatty acid that improves gut health and increases metabolism.
•    Rich in glycospingolipids, fatty acids that prevent gut infections and support colon health.
•    Rich in arachodonic acid that support prostaglandins and reduce inflammation.


Butter is heat stable for moderate cooking temperatures, such as sautéing, baking and braising. It’s a better choice than olive oil for cooking. Containing mostly monounsaturated fat, olive oil a healthy fat, but is prone to oxidation if exposed to too much heat, air or light. Butter or coconut oil are more heat stable options.


Butter is not only excellent for cooking, it’s delicious added to veggies, baked goods and even coffee. For a super satisfying snack, stack sliced butter with sliced raw milk cheese and Mary’s Gone Crackers.


Quality is crucial for optimal nutrients and flavor. Always buy unsalted butter and add your own high quality, unrefined sea salt as needed. Choose grass-fed over grain-fed, which will result in a more golden color from the cows eating beta-carotene rich grass. Opt for grass-fed and organic when available.

For optimal freshness, store butter in the fridge for up to 6 months and the freezer for up to 9 months. Goods brands include: Kerrygold and Anchor.


Grass-fed beef may contain slightly less total fat than grain-fed beef, but a lot more omega-3s and CLA, which are both very beneficial for overall health.


Ghee or clarified butter is also a healthy option. Ghee has most of the carbs and protein removed from the butterfat, which is helpful for those sensitive to lactose and/or casein. Ghee has a higher smoke point, meaning it can be heated to higher temperatures than butter without going rancid.


•    The Big Fat Surprise: Why Butter, Meat & Cheese Belong in a Healthy Diet by Nina Teicholz
•    Good Fats, Bad Fats: Separating Fact from Fiction, Weston A. Price Foundation
•    The Skinny on Fats, Weston A. Price Foundation
•    Big Fat Lies video clip by Tom Naughton
•    What if It’s All Been a Big Fat Lie?
•    The Definitive Guide to Saturated Fat, Mark’s Daily Apple
•    6 Reasons Why Vegetable Oils Are Toxic, Authority Nutrition
•    Canola Oil, How’s it Made video

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