Are you someone who loves slathering butter on toast, using it for cooking, or adding it generously to your baked goods? While butter adds a rich flavour to food, consuming too much of it can have adverse effects on your health. Talking to the Onlymyhealth team, Chaitali Rajendra Rane, Clinical Dietician, PD Hinduja Hospital, Khar, shared the side effects of consuming too much butter and how much butter you should eat in a day.
Side Effects Of Consuming Too Much Butter
Rane commented, “Excess consumption of butter can lead to increased cardiovascular risk because butter contains too much of saturated fatty acids which can cause inflammation and increase the risk of cardiovascular diseases.”
“It can also increase the risk of lactose intolerance because butter is made up of milk products and is high in fat,” added Rane. Here are seven side effects of consuming too much butter:
Weight Gain
Butter is high in saturated fats and calories, which can contribute to weight gain if consumed excessively. A study by the Journal of Nutrition stated that the excess calories from butter can lead to an imbalance in your calorie intake versus expenditure, ultimately resulting in weight gain.
Increased Cholesterol Levels
Consuming too much butter can raise your cholesterol levels, specifically LDL cholesterol (often referred to as ‘bad’ cholesterol), according to Harvard TH Chan School of Public Health. High LDL cholesterol levels are linked to an increased risk of heart disease and other cardiovascular issues.
Risk of Heart Disease
A study published in the journal ‘Epidemiology,’ the saturated fats in butter can contribute to the buildup of plaque in your arteries, leading to a higher risk of heart disease, heart attacks, and strokes.
Digestive Issues
Excessive butter consumption can cause digestive issues such as bloating, gas, and diarrheoa, especially in individuals who are lactose intolerant or sensitive to dairy products, said Rane.
Also Read: White Butter Vs. Yellow Butter- Which Is Better And Why
Impact on Blood Sugar Levels
According to American Diabetes Association, while butter itself doesn't contain sugar, consuming large amounts of butter-rich foods (like pastries and desserts) can lead to spikes in blood sugar levels, posing risks for individuals with diabetes or insulin resistance.
Nutrient Imbalance
Overconsumption of butter may lead to a nutrient imbalance in your diet, as it is high in fats but low in essential nutrients like vitamins, minerals, and fibre that are abundant in fruits, vegetables, and whole grains.
How Much Butter You Should Eat Daily?
According to Rane, moderation is key when it comes to consuming butter. She said, “In light of the rising cases of cardiovascular diseases, it is better to restrict your butter consumption. Limit consuming butter to no more than 1 teaspoon every day.”
The American Heart Association recommends limiting saturated fat intake to no more than 5-6% of total daily calories, which translates to about 11-13 grams of saturated fat per day for someone following a 2,000-calorie diet. Since butter is a significant source of saturated fat, it's advisable to consume it sparingly and opt for healthier fats like olive oil, avocados, and nuts as alternatives.
Also Read: Peanuts Vs Peanut Butter: Which Is Healthier?
While butter can be a delicious addition to your meals, it's essential to consume it in moderation to avoid the potential side effects on your health. Be mindful of your daily saturated fat intake and prioritise a balanced diet rich in whole foods for optimal health and well-being.