By Kassaundra Ferm
15 November 2025
On social media, the world of nutrition can be utterly confusing. As someone genuinely concerned with nutrition and health, I was surprised to find such a significant online discourse with differing opinions about seed oils and butter. The debate often centers on saturated fats and oleic acids versus linoleic acids, and which fat is more demonized.
On one side of the equation, there are vegan or plant-based oil advocates who argue that butter, beef tallow, and ghee are clearly high in saturated fats, should not be consumed, and lead to an increased risk of heart disease. They frequently cite research, such as that derived from the Mediterranean diet, which indicates that plant-based oils like olive oil are more heart-healthy.
Then, you have the other side—often comprised of carnivore or high-fat diet proponents—who claim that all the demonization against butter was false. They argue that seed oils are ubiquitous in our food system and are the major contributor to the current obesity and non-communicable disease epidemic in America and worldwide. They point out that ultra-processed foods often contain a high amount of cheap seed oils and partially hydrogenated fats, which they claim are detrimental to human health.
It can be difficult to navigate these opposing viewpoints from the vegan and the carnivore camps, each claiming that the other's fat is worse. I decided to conduct my own research, examining the scientific literature to make an informed assessment.
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| Malaysian Curries Cooked In Oils |
My personal context adds to this urgency. I frequently eat street food in Asia. Most local cooks here use vegetable oils in their curries and sauces. By default, I consume a lot of vegetable seed oils in my diet, particularly as I travel and eat out. Seed oils are the cheaper option in many of these countries; it was only in places like Sri Lanka and Thailand where I commonly saw coconut oil, which is a fat higher in saturated fat. Here in Malaysia, where I am currently located, they often use seed oils in local and traditional dishes to cook vegetables, fish, and meat, as they are cheaper than butter.
This makes the question vital for me; if seed oils are truly unhealthy and can lead to health problems, I need to be more conscious in my choices. Although I am on a budget and opt for cheaper and local food options, I need to know if I should make an effort to choose options like steamed foods or those cooked with water instead of oil.
My goal is not to stress about this, nor do I want others to stress about it. The primary objective of this investigation is to synthesize all the conflicting thoughts circulating in the media, examine the actual scientific research, and identify the underlying consensus among researchers. What evidence do we truly have for or against seed oils and butter? Should we be most concerned with the specific fats themselves, or should we simply aim to eat fewer ultra-processed foods and cook more of our meals at home? But for people like me who travel or find that it is cheaper to eat out and cannot cook, what are we supposed to do? How can we optimize our well-being despite the powerful food system that keeps people sick and confused by sending mixed messages through advertising and individuals claiming to be nutrition experts simply because they took an online course?
1. The Power of Unsaturated Fats to Lower Bad Cholesterol
The most consistent and compelling evidence in the body of research focuses on the dramatic difference between saturated and unsaturated fats in terms of their impact on a primary heart disease risk factor: LDL-cholesterol, often referred to as "bad cholesterol." This effect is driven by the fatty acid composition of the fat you choose, as butter, which is rich in Saturated Fatty Acids (SFAs), provides the opposite dietary signal of plant oils (Górska-Warsewicz et al., 2019). A controlled clinical trial (Wardlaw & Snook, 1990) demonstrated this clearly. When men with high cholesterol replaced the saturated fat in butter with either corn oil, rich in polyunsaturated fatty acids (PUFAs), or high-oleic acid sunflower oil, rich in monounsaturated fatty acids (MUFAs), they experienced highly significant reductions. (Rosqvist & Niinistö, 2024)
2. Dramatic Reductions in Atherogenic Lipids
The clinical difference between butter and vegetable oil in that landmark crossover study was profound. Compared to the butter-based diet, the vegetable oil diets slashed Total Cholesterol by 16–21% and LDL-cholesterol by 21–26% (Wardlaw & Snook, 1990). This represents a significant change in markers directly linked to atherosclerosis and heart disease risk. The substitution of SFA-rich butter for unsaturated oils achieved these results, even when the overall total fat intake remained high, which indicates that the type of fat is more important than the total amount of fat consumed (Wardlaw & Snook, 1990).
3. Butter's Role in Elevating LDL-Cholesterol
The finding that SFA-rich butter negatively impacts blood lipids is not only a historical observation. It is currently a consensus. A comprehensive 2024 Nordic Scoping Review, which analyzed evidence for new dietary guidelines, concluded unequivocally that butter increases LDL-cholesterol when compared to virtually all other fats and oils (Rosqvist & Niinistö, 2024). This makes butter a direct contributor to elevated risk factors, and it forces health guidance to prioritize the reduction of SFA intake as the major focus for improving one's lipid profile (Wardlaw & Snook, 1990).
4. Mortality and Chronic Disease Risk
Beyond the immediate effects on cholesterol, the research highlights a significant difference in long-term health and longevity between the two types of fat. Multiple prospective cohort studies have linked butter consumption to an increased risk of long-term health issues and mortality. The highest butter intake was associated with a 15% higher total mortality risk in one large study, a finding supported by commentary emphasizing that replacing butter with unsaturated plant oils, like canola, soybean, or olive oil, was linked to lower overall mortality (Zhang et al., 2025; Park & Park, 2025).
5. The Protective Power of Olive Oil
The protective effects are strongly associated with unsaturated vegetable oils, particularly those rich in Monounsaturated Fatty Acids (MUFAs). For instance, olive oil, which is known as a cornerstone of the Mediterranean diet, exhibits the opposite health outcome compared to butter. Its intake has consistently been associated with a reduced risk of Cardiovascular Disease (CVD), type 2 diabetes (T2D), and total mortality in prospective cohort studies (Rosqvist & Niinistö, 2024). The powerful and protective benefit is largely attributed to its high MUFA content and other beneficial compounds (Rosqvist & Niinistö, 2024).
6. Butter and Cancer Risk
The health concerns surrounding butter extend beyond cardiovascular health. Research indicates that butter may be associated with an increased risk of certain cancers, specifically endometrial cancer and non-Hodgkin lymphoma (Rosqvist & Niinistö, 2024). In contrast, oils like olive oil have been shown to have a protective association against several types of cancer (Rosqvist & Niinistö, 2024). This dichotomy, where butter increases risk and oils decrease it, strongly favors the dietary shift recommended by nutritional experts (Park & Park, 2025; Zhang et al., 2025).
7. Beware of Industrial Processing
While the core recommendation favors liquid plant oils over animal fats, it is important to recognize that not all vegetable fats are created equal. Historically, the most problematic vegetable fats were those that were heavily processed and high in Industrial Trans-Fatty Acids (IP-TFAs), such as early formulations of Hydrogenated Vegetable Oils (HVOs) used in hard margarine. These TFAs were clearly linked to metabolic harm and a significant reduction in desirable HDL cholesterol levels (Wood et al., 1993; Hosseinpour-Niazi et al., 2016). Modern guidelines recommend avoiding fats high in TFAs and being mindful of tropical oils, such as palm and coconut oil, which, due to their high SFA content, are grouped with butter as fats to use sparingly (Rosqvist & Niinistö, 2024).
8. A Nutritional Trade-Off: Essential Vitamins and Fatty Acids
The choice between oil and butter is also a trade-off in obtaining essential nutrients. The average Polish diet demonstrated that butter was the main source of problematic Saturated Fatty Acids, while vegetable oils were the largest supplier of beneficial Polyunsaturated Fatty Acids (PUFAs) (Górska-Warsewicz et al., 2019). Furthermore, oils, especially extra-virgin varieties, contain bioactive components such as polyphenols and antioxidants, which contribute to their overall health benefits, including a greater potential for reducing inflammation markers compared to other fats (Rosqvist & Niinistö, 2024).
9. The Simple Takeaway: Swap Saturated for Unsaturated, Maintain Flavor
The consistent message across decades of nutritional science is not that you must eliminate all fat, but rather that you must dramatically reduce your intake of saturated fat (Wardlaw & Snook, 1990). You can swap SFA-rich butter for MUFA- and PUFA-rich oils for cooking and baking. This substitution offers a dual benefit: a clinically significant reduction in damaging LDL-cholesterol and a clear link to a reduced risk of chronic diseases and overall mortality (Rosqvist & Niinistö, 2024; Zhang et al., 2025). The evidence is overwhelming, where unsaturated oils are the superior choice for promoting long-term cardiovascular health (Rosqvist & Niinistö, 2024).
10. Comparing SFAs and Other Fats
One reason for the confusion is that butter's impact looks different depending on what it’s being compared against. While the consensus confirms that butter increases LDL-cholesterol compared to virtually all vegetable oils (Rosqvist & Niinistö, 2024), its effect may not be significantly worse than other SFA-rich sources. Specifically, clinical trials have shown that substituting vegetable oils for butter results in a decrease in LDL-C; however, butter's SFA profile may be viewed neutrally when compared to other high-SFA animal fats (Rosqvist & Niinistö, 2024). Furthermore, early historical reviews noted that butterfat was equally well absorbed as vegetable fat, which suggests it has no inherent inferiority. However, modern data have moved beyond simple absorption of fats to focus on lipid effects (Smith, 1948).
11. The Role of the Total Diet and the HDL-Cholesterol Question
Another source of confusion relates to the effect on HDL-cholesterol, commonly referred to as "good cholesterol". Some early concerns about Polyunsaturated Fatty Acids (PUFAs), such as those found in corn or safflower oil, were that they might reduce beneficial HDL-C levels, a factor that would offset the benefit of lowering LDL-C (Wardlaw & Snook, 1990). In that scenario, replacing butter with MUFA-rich oils was sometimes touted as the "best way" because MUFAs lowered LDL-C without reducing HDL-C. The studies compiled here confirmed that substituting butter with MUFA- or PUFA-rich oils did not significantly alter HDL-cholesterol levels (Wardlaw & Snook, 1990). When butter is used within a generally healthy diet, its isolated effect on HDL-C is often negligible, which led some researchers to conclude that its impact is not entirely negative.
12. The Lesser of Two Evils: Butter vs. Industrial Trans Fats
Perhaps the strongest argument for why butter is viewed as "okay" lies in its comparison to Industrial Partially Hydrogenated Trans-Fatty Acids (IP-TFAs), historically found in some hard margarines and partially hydrogenated vegetable oils (PHVOs). Research has clearly shown that TFAs are highly detrimental, as they increase the levels of bad lipids and specifically reduce the desirable HDL cholesterol (Wood et al., 1993; Hosseinpour-Niazi et al., 2016). When consumers realized the severe negative health effects of IP-TFAs, the naturally occurring SFA in butter, which does not carry the same structural lipid risk as trans fats, looked like a healthier and more "natural" alternative. This comparison positioned butter as the safer choice during the height of the anti-trans-fat movement, despite modern unsaturated liquid oils being nutritionally superior to both (Mannucci et al., 2023).
As my research has shown, the confusion dominating nutrition media stems from a failure to communicate the scientific consensus amidst the noise of passionate, and often profitable, dietary extremes. While the online debate pits vegan oil advocates against carnivore butter enthusiasts, the research calls for a sensible substitution.
The nine studies I reviewed deliver a remarkably clear answer: Unsaturated oils are nutritionally superior to butter for cardiovascular health (Rosqvist & Niinistö, 2024). The case against butter is not subtle. Butter significantly increases the major risk factor, LDL-cholesterol, compared to virtually all vegetable oils and is linked to higher total mortality (Zhang et al., 2025; Rosqvist & Niinistö, 2024). The protective power of oils like olive and canola is equally evident and strongly correlates with a reduced risk of CVD, T2D, and death (Rosqvist & Niinistö, 2024).
My situation here in Asia illustrates the limitations of rigid and Western-centric dietary advice. When I eat local street food, the fat being used, which is usually a cheap and liquid seed oil, is not an ideological choice but an economic necessity.
The good news is that the research strongly supports the default position of many Asian street food vendors. The PUFA and MUFA-rich oils being used, even if they're the cheapest option, are fundamentally better for my heart health than the SFA-rich butter often favored in Western and carnivore cooking (Wardlaw & Snook, 1990). The type of fat is more important than the total amount of fat, which means the simple act of choosing a liquid oil over a solid SFA-rich fat is the biggest nutritional win I can get (Wardlaw & Snook, 1990).
The most powerful takeaway from my entire investigation should shift my personal focus away from the fat-on-fat battle and toward the ultra-processed food (UPF) epidemic.
The "seed oil demonization" camp has one valid point: UPFs contain massive amounts of cheap and low-quality fats that are often hydrogenated or chemically altered, which are combined with sugar, salt, and additives to drive overconsumption (Mannucci et al., 2023). While Industrial Trans-Fatty Acids (IP-TFAs) are truly detrimental (Wood et al., 1993), the simple and non-hydrogenated seed oils used in a local curry are worlds apart from the fats found in a factory-produced frozen meal or mass-market cookie.
Therefore, the final answer to my initial question, "Should we be concerned with the fats themselves, or should we aim to eat less ultra-processed foods?" is both. For one, I need to minimize my exposure to Ultra-Processed Foods. That way, I can reduce harmful IP-TFAs and excessive SFA and sugar combinations in my diet. Additionally, when I consume fat, I should opt for unsaturated liquid oils over SFA-rich solid fats, such as butter, tallow, ghee, and tropical oils. The evidence is overwhelming that the substitution saves lives and lowers disease risk (Rosqvist & Niinistö, 2024; Zhang et al., 2025).
For my budget and travel lifestyle, this means I should not stress. The street food oils, by default, are often superior to many Western alternatives. The most effective consciousness shift should not be me agonizing over one type of seed oil. I should simply choose steamed or water-cooked dishes when possible, as I correctly hypothesized, to reduce overall energy density.
The "nutrition experts" and advertisers can continue to confuse us on social media, but the scientific literature offers a simple message that is accessible, affordable, and actionable. Swap saturated fats for unsaturated fats. This simple truth cuts through the noise and provides a foundation for well-being, regardless of where I am or my budget.
References
Górska-Warsewicz, H., Rejman, K., Laskowski, W., & Czeczotko, M. (2019). Butter, Margarine, Vegetable Oils, and Olive Oil in the Average Polish Diet. Nutrients, 11(12), 2935.
Hosseinpour-Niazi, S., Mirmiran, P., Hosseini-Esfahani, F., & Azizi, F. (2016). Is the metabolic syndrome inversely associates with butter, non-hydrogenated- and hydrogenated-vegetable oils consumption: Tehran lipid and glucose study. Diabetes Research and Clinical Practice, 112, 20-29.
Mannucci, P. M., Jolliet, O., Meijaard, E., Slavin, J., Rasetti, M., Aleta, A., Moreno, Y., & Agostoni, C. (2023). Sustainable nutrition and the case of vegetable oils to match present and future dietary needs. Frontiers in Public Health, 11, 1106083.
Park YM, Park Y. To Butter or Replace With Plant-Based Oils, That Is the Question. JAMA Intern Med. 2025;185(5):561–562. doi:10.1001/jamainternmed.2025.0203
Rosqvist, F., & Niinistö, S. (2024). Fats and oils - a scoping review for Nordic Nutrition Recommendations 2023. Food & nutrition research, 68, 10.29219/fnr.v68.10487.
Smith, J. A. B. (1948). The nutritive value of fats, with special reference to butter and margarine. British Journal of Nutrition, 2(2), 190–201.
Wardlaw, G., & Snook, J. (1990). Effect of diets high in butter, corn oil, or high-oleic acid sunflower oil on serum lipids and apolipoproteins in men. The American Journal of Clinical Nutrition, 51(5), 815-821.
Wood, R., Kubena, K., Tseng, S., Martin, G., & Crook, R. (1993). Effect of palm oil, margarine, butter, and sunflower oil on the serum lipids and lipoproteins of normocholesterolemic middle-aged men. The Journal of Nutritional Biochemistry, 4(5), 286-297.
Zhang Y, Chadaideh KS, Li Y, et al. Butter and Plant-Based Oils Intake and Mortality. JAMA Intern Med. 2025;185(5):549–560. doi:10.1001/jamainternmed.2025.0205
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