In the past, the relationship between human mortality rates and the consumption of plant-based oils versus animal-derived fats has been unclear.
Though multiple research studies have been conducted on the topic, their findings were largely inconclusive.
However, new research published by JAMA Internal Medicine suggests that individuals who consistently replace butter and other animal-based fats with plant-based oils may have a lower rate of total mortality, as well as reduced mortality from cancer and cardiovascular disease.
The research team analyzed the data of 221,054 adults from three large cohort studies, categorizing the participants into groups based on their intake of either:
- Butter (whether it was added in the kitchen or at the table)
- Plant-based oils (primarily safflower, soybean, corn, canola, and olive)
After accounting for control variables, researchers found that the group with the highest butter intake had a 15% higher risk of total mortality compared to those with the lowest intake.
On the flip side, the highest intake of plant-based oils was correlated with a 16% lower rate of total mortality.
The Food Institute recently spoke with several health and nutrition professionals to get their insights on the findings of the study.
Saturated vs. Unsaturated Fat
When it comes to health and nutrition, not all types of fat are created equal.
“Animal-based fats like butter are high in saturated fats, which are also known as a type of solid fat along with trans fats, as they are solid at room temperature,” Shelley Balls, a registered dietitian and nutritionist at Flawless Bloom, told FI.
“I believe one of the main contributing factors to lower risk of mortality, cardiovascular disease, and cancer is related to saturated fat and polyunsaturated fat content,” added Jesse Feder, a registered dietitian, personal trainer, and contributor to MyObesityTeam.
Feder elaborated that a high intake of saturated fat can also worsen inflammation and increase LDL (AKA “bad” cholesterol) levels, as well as total cholesterol, which can lead to stroke, cancer, heart attack, and cardiovascular disease.
“Unsaturated fats, on the other hand, have at least one double bond (monounsaturated fats), and sometimes more (polyunsaturated fats) within the fatty acid chain on the same side,” said Balls.
“The vast majority of research shows that a higher intake of monounsaturated fats compared to a diet higher in saturated fat helps reduce cancer, cardiovascular mortality, excess body fat, and insulin resistance when consumed as part of a balanced diet,” she explained.
Finding a Healthy Balance
Balls also noted that, while the topic of fat has been quite controversial, both historically and more recently, it’s important to look at the total fat profile of food, along with how it’s being used.
“For example, whole milk contains 65% saturated fat, 30% monounsaturated fat, and 5% polyunsaturated fat, whereas an avocado contains 68% monounsaturated fat, 18% polyunsaturated fat, and 14% saturated fat, so it has a more favorable nutrition profile, according to the research. That doesn’t mean you can’t drink whole milk; it just means you need to budget for it in your diet.”
She recommends pairing saturated fats with dietary fiber sources to help offset the quantity entering your bloodstream.
“Cooking oil doesn’t have an abundance of trans fats until it’s heated and reheated over and over again, which is typical with fast food and restaurants. Try to limit your intake of fried foods especially from fast food and restaurants. Frying at home with avocado oil is the best way to go, then discard the oil afterwards,” Balls told FI.
Feder also emphasized the important role of balance in nutrition, noting that consuming too much of any type of fat, including fats derived from plant-based oils, can still lead to negative outcomes.
The Food Institute Podcast
This Episode is Sponsored by: City National Bank
How are macro-economic factors and changing consumer preferences impacting the natural grocery sector? City National Bank’s Justin D’Affronte steps in as guest host as he speaks with Mother’s Market CEO Dorothy Carlow about inflation, tariffs, consumer preferences, and more.
