Oil Vs Butter: Which Is Healthier For Your Pan?

When it comes to cooking, the choice of fat can make or break a dish. Butter and oil are the two most common options, each with distinct characteristics. While butter adds a velvety texture and a salty kick, oil gives food a sheen and a rich mouthfeel. But which one is healthier for the pan? This question has sparked a long-standing debate, and the answer depends on various factors, including individual health goals, cooking methods, and desired flavours and textures.

Butter's health impact

Butter is a dairy product made from churning milk or cream to separate fat from the buttermilk. While it is often dismissed as an unhealthy ingredient due to its high fat and calorie content, it also contains several important nutrients.

Vitamins and Minerals

Butter is a source of vitamins A, D, and E. Vitamin A is a fat-soluble vitamin needed for skin health, immune function, and healthy vision. Vitamin D is vital for bone growth and development, while vitamin E supports heart health and acts as an antioxidant to protect your cells against damage. Butter also contains small amounts of riboflavin, niacin, calcium, and phosphorus.

Conjugated Linoleic Acid (CLA)

Butter is an excellent source of CLA, a type of fat found in meat and dairy products. CLA has been linked to potential health benefits, including anti-cancer properties, weight management, and improved immune function.

Butyrate

Butter is rich in butyrate, a short-chain fatty acid associated with digestive health benefits. Butyrate can help reduce intestinal inflammation, promote regularity, and support the treatment of irritable bowel syndrome (IBS). It may also aid in treating Crohn's disease due to its anti-inflammatory properties.

Obesity, Diabetes, and Heart Problems

Some studies suggest that high-fat dairy products like butter may be linked to a lower risk of obesity, diabetes, and heart problems. However, butter's high-calorie content can contribute to weight gain if consumed in excess. It is recommended to consume butter in moderation, alongside other healthy fats like olive oil, avocado, nuts, seeds, and fatty fish.

Oil's health impact

Oils are a great way to incorporate healthy fats into your meals. According to the American Heart Association (AHA), fats aid cell growth, protect your organs, and play a role in nutrient absorption. They also contribute to satiety, or a sense of fullness after a meal.

However, not all oils are created equal. While some oils provide health benefits, others should be consumed with caution. Here's a breakdown of the health impact of different types of oils:

Olive Oil

Olive oil is a staple of the Mediterranean diet, known for its heart-healthy benefits. It is rich in monounsaturated fats, which can help lower LDL ("bad") cholesterol levels. Research has found that consuming more than 1/2 tablespoon of olive oil per day is linked to a lower risk of death from cardiovascular disease, as well as other diseases like cancer and respiratory disease. Olive oil also contains phenolic compounds, which have anti-inflammatory and blood-vessel-expanding actions. One particular phytochemical, oleocanthal, has received attention for its potential protective effect against Alzheimer's disease. However, olive oil has a relatively low smoke point, so it's not suitable for deep-frying.

Canola Oil

Canola oil is high in monounsaturated and polyunsaturated fats, similar to olive oil. However, there have been concerns about the healthiness of canola oil due to the use of the solvent hexane in its extraction process, as well as its trans fat content. While these concerns exist, the amount of trans fat in canola oil is low and comparable to other vegetable oils on the market. Canola oil has a higher smoke point than olive oil, making it better for high-heat cooking such as roasting and frying.

Flaxseed Oil

Flaxseed oil is an excellent source of alpha-linolenic acid, an omega-3 fatty acid. Omega-3s are known for their heart-health benefits and their potential to reduce inflammation, thereby lowering the risk of certain types of cancer. Flaxseed oil also contains omega-6 fatty acids, which are important for maintaining a balanced ratio of omega-3s and omega-6s in the body. However, flaxseed oil should not be heated as it can disrupt the fatty acid content. It is best used in cold dishes like smoothies and salads.

Avocado Oil

Avocado oil, like olive oil, is rich in healthy monounsaturated fats. It has a higher smoke point than olive oil, making it suitable for high-heat cooking such as stir-frying, sautéing, and searing. Its neutral flavor also makes it a good option for baking.

Walnut Oil

Walnut oil is a healthy choice and a good source of omega-3 fatty acids, particularly alpha-linolenic acid. Research suggests that a diet including walnut oil may have heart-protective effects and help the body better deal with stress. Walnut oil has a very low smoke point, so it should not be used for cooking. It is best used in salad dressings or as a flavor booster, and it should be refrigerated.

Sesame Oil

Sesame oil is another polyunsaturated fat with known anti-inflammatory and antioxidant properties. It has a high smoke point, making it suitable for high-heat cooking like stir-frying. However, it has a strong flavor, so a little goes a long way. Sesame oil is commonly used in Asian-style dishes and sauces.

Grapeseed Oil

Grapeseed oil is low in saturated fat and has a high smoke point, making it a healthy choice for cooking and grilling. It has a nutty but mild flavor, working well in salad dressings or drizzled over roasted vegetables. Grapeseed oil also contains vitamin E, which acts as an antioxidant and provides immune system support.

Sunflower Oil

Sunflower oil is high in unsaturated fats and low in saturated fat. Research suggests that opting for sunflower oil instead of oils high in saturated fat can lower LDL cholesterol and triglyceride levels. Like grapeseed oil, sunflower oil is an excellent source of vitamin E.

Coconut Oil

Coconut oil is composed of mostly saturated fat, but not all saturated fats are considered harmful. It has a high amount of medium-chain fatty acids, which are harder for the body to convert into stored fat. Coconut oil may also increase HDL ("good") cholesterol levels. However, it may also raise LDL cholesterol levels, so it should be consumed in moderation and as part of a wider healthy diet.

Partially Hydrogenated Oils

Partially hydrogenated oils are a significant source of unhealthy trans fats, which have been linked to various health issues, including heart disease, obesity, cancer, and diabetes. These oils are often found in processed foods, and the FDA has ruled that they must be removed from products. It is best to avoid partially hydrogenated oils and limit the consumption of processed foods that may contain them.

Vegetable Oils

Vegetable oils have become increasingly popular in the past century, often recommended as a "heart-healthy" alternative to sources of saturated fat. While some vegetable oils have been linked to health benefits, there are concerns about the excessive intake of omega-6 fatty acids, which may contribute to chronic inflammation and increase the risk of heart disease. However, the evidence for this is mixed, and current studies are inconclusive about the impact of vegetable oils on health.

Best for high-heat cooking

When it comes to high-heat cooking, the choice of fat can significantly impact the outcome of your dish. Both butter and oil have their advantages and disadvantages, but for high-heat applications, there are some key considerations to keep in mind.

Firstly, let's talk about smoke points. The smoke point is the temperature at which a fat will start to smoke and break down, releasing unpleasant flavours and potentially harmful compounds. Oils typically have higher smoke points than butter, making them better suited for high-heat cooking. For example, olive oil and unrefined coconut oil have a smoke point of around 300-350°F, while most neutral oils, such as vegetable oil, peanut oil, avocado oil, and grapeseed oil, have smoke points well above 400°F. Butter, on the other hand, has a lower smoke point and will burn at high temperatures, making it less suitable for high-heat cooking methods like stir-frying or searing meat.

The impact of heat on the texture of butter is another important consideration. When heated, butter undergoes a transformation. First, its moisture evaporates, leaving behind milk solids and fat. Then, the milk solids begin to toast and brown, creating brown butter, which has a rich, nutty flavour. However, if left in the pan, the butter can burn and impart an unpleasant taste to your dish. To avoid this, you can clarify your butter to make ghee, a form of clarified butter commonly used in South Asian cooking. Ghee has a higher smoke point than regular butter, similar to that of olive oil, making it suitable for high-heat applications.

While butter may not be the best choice for the actual high-heat cooking process, it can still play a crucial role in adding flavour to your dishes. If you crave that buttery taste, try adding a knob of butter towards the end of the cooking process. This way, you'll get the rich, nutty flavour of butter without the risk of burning or separation. This technique is commonly used in stir-fries and when cooking steak or other meats.

In summary, for high-heat cooking, it's best to opt for oils with high smoke points, such as vegetable oil, peanut oil, avocado oil, or grapeseed oil. If you want the flavour of butter, use it as a finishing element or opt for ghee, which has a higher smoke point. Remember, the key to successful high-heat cooking is choosing a fat with the right smoke point and knowing how to maximise the flavour it brings to your dish.

Best for flavour

When it comes to flavour, both butter and oil have their merits. Butter adds a rich, velvety texture and salty goodness to dishes, and is particularly good for sautéed dishes and pan-seared meats, where it imparts a golden crust. However, butter has a lower smoke point, making it less suitable for high-temperature cooking.

Oil, on the other hand, gives food a sheen and richness. Neutral oils are particularly good carriers for other ingredients, as they don't have a strong flavour of their own. They are also better for high-heat cooking, as they have a higher smoke point.

For baking, butter lends a rich, creamy flavour to cookies and cakes, creating a desirable crumbly texture. Oil, on the other hand, introduces moisture, producing a lighter and fluffier end product.

In terms of specific oils, olive oil is good for searing and adding flavour, while toasted sesame oil adds warmth and flavour.

For the best flavour, it is often recommended to use a combination of butter and oil. For example, when cooking steak, a mixture of butter and oil will give you the best of both worlds: the toasty, caramelly notes from the butter, and the high smoke point of the oil to prevent it from burning.

Best for specific dishes

When it comes to choosing between oil and butter for cooking, it depends on the specific dish you're preparing. Both butter and oil have distinct characteristics and can enhance the flavour and texture of your food in different ways. Here are some considerations for choosing the best option for your dish:

Scrambled Eggs

If you're preparing scrambled eggs, butter is an excellent choice. It adds a rich, nutty flavour to the eggs. Chef Andrew Ayala recommends using clarified butter, as it has a higher smoke point and complements the eggs better. Alternatively, you can use unsalted butter, allowing you to season the eggs according to your taste.

Fried Eggs

For fried eggs, both butter and oil can be used, depending on your desired outcome. Butter adds a hint of toasted nuttiness to the eggs, giving them a unique flavour. On the other hand, if you prefer a crispy egg white with a runny yolk, extra virgin olive oil is the way to go. It helps create a crunchy texture and allows the egg to soak up the flavour. You can also baste the egg whites in hot olive oil for an even crispier exterior.

Pancakes

When it comes to pancakes, there are differing opinions among chefs. Some prefer using butter for the delicious flavour and fluffy texture it imparts. However, butter can be tricky to work with as it may cause the pancakes to brown too quickly, resulting in an uneven cook. To avoid this issue, you can experiment with adjusting the cooking temperature or try using a neutral-flavoured oil like vegetable or grapeseed oil, which will give your pancakes an even colour and a nice crispy texture without burning.

Savoury Dishes

For savoury dishes like stir-fries, meat dishes, or sautéed vegetables, cooking oil is generally a better option. Butter has a lower smoke point and can burn easily at high temperatures. If you want to add a buttery flavour to these dishes, you can add a knob of butter towards the end of the cooking process, infusing your food with that rich, buttery taste without risking burning.

Baking

In baking, the choice between butter and oil can significantly impact the texture and taste of your treats. Butter gives cookies and cakes a rich, creamy flavour and a crumbly texture. On the other hand, vegetable oil adds moisture, resulting in lighter and fluffier baked goods. You can also experiment with substitutes like applesauce or yogurt to find a balance between flavour and nutrition.

Frequently asked questions