Study Finds Replacing Butter with Plant Oils Could Significantly Lower Health Risks

A new health study reveals that making a simple switch in your kitchen could have significant benefits for your long-term health, challenging popular social media trends that have been promoting butter and animal fats.

Research published last week in the journal JAMA Internal Medicine found that replacing butter with plant-based oils like olive, soybean, and canola oil was associated with a 17% lower risk of both overall mortality and cancer-related deaths.

“Seventeen percent is quite a big change, especially when you look at the public health perspective,” said Dr. Yu Zhang, study researcher at the Brigham and Women’s Hospital. “Imagine how many deaths we can reduce in the general population.”

For Inglewood and Compton residents focusing on improving community health, this finding offers an accessible, affordable food choice that could make a real difference in long-term wellbeing.

Science Challenges Social Media Claims

The study arrives amid a growing social media trend that has been promoting butter and animal fats while criticizing seed oils. Many influencers with large followings have claimed butter is a “health food with amazing nutrients” good for gut, brain, and cardiovascular health.

However, study co-author Walter Willett, professor of epidemiology and nutrition at the Harvard T.H. Chan School of Public Health, disagrees with these claims.

“For some reason that is not clear to me, a myth has been floating around the internet that butter is a healthy fat, but there is no good evidence to support this,” said Willett, who has authored over 2,000 articles and spent 40 years studying the impact of diet on major diseases.

The Science Behind the Study

The research analyzed 33 years of dietary data from more than 221,000 participants, finding that higher butter consumption was associated with a 15% higher risk of mortality. Meanwhile, higher intake of plant-based oils was linked to a 16% reduction in total mortality.

Even more striking was the finding that substituting just 10 grams (about 2 teaspoons) of butter with plant-based oils daily was associated with the 17% lower mortality risk.

While the study shows correlation rather than direct causation, Dr. Marion Nestle, Professor Emerita of Nutrition at New York University, noted it’s “consistent with decades of evidence linking saturated fat to health risks and demonstrating quite substantial health benefits of substituting plant oils for animal fats.”

What This Means for Our Community

For families in Inglewood, Compton, and greater Los Angeles looking to make healthier dietary choices, this research offers practical guidance that can be implemented in everyday cooking.

Local nutritionists point out that many traditional dishes in our diverse community already incorporate healthy oils. Mediterranean, West African, Latin American, and Asian cuisines often feature olive oil, peanut oil, or other plant-based alternatives that this research suggests are beneficial.

However, the researchers aren’t suggesting eliminating butter entirely.

“We are not suggesting that people should avoid butter entirely, but we are recommending that even a small reduction in butter in replacement for plant-based oils in a daily diet could lead to very substantial, long-term health benefits,” Zhang said.

Which Oils Are Best?

The study found that olive, canola, and soybean oils had the most beneficial impact on health outcomes, according to Zhang. These oils contain higher levels of anti-inflammatory omega-3 fatty acids, which help maintain the body’s cells, provide energy, and support immune function.

Other seed oils such as corn, peanut, safflower, and sunflower contain higher levels of omega-6 fatty acids. While these are also essential nutrients, Americans typically consume an overabundance of omega-6s due to their prevalence in processed foods.

“We need both omega-6 and omega-3 fatty acids; soybean and canola oil have both,” Willett said. “Corn and sunflower oil have very little omega-3 fatty content; these can be part of a mix of different oils, but should not be relied upon as a sole source of plant oil.”

Nutritionists recommend using all oils sparingly, as they are calorie-dense at about 120 calories per tablespoon.

Local health educators recommend introducing these healthier oils gradually into your cooking routine. Starting with simple substitutions, like using olive oil instead of butter for sautéing vegetables or canola oil in baking, can be an accessible first step toward better nutrition.

Community health centers throughout Inglewood and Compton offer nutrition education programs that can provide further guidance on making healthy dietary choices that align with cultural food traditions and preferences.