Contrary to popular belief, oil is the fattiest and most caloric of fats since it is composed of 100% lipids, providing about 900 calories per 100 g. Butter comes next with about 750 calories for the same amount. The difference being that while butter is composed of about 20% water, oil does not contain any at all.
Fattier but healthier
However, choosing oil over butter is not such a bad idea because the numbers can sometimes be misleading. Although they contain more fat than butter, some oils, such as olive or canola, are rich in unsaturated fatty acids, which are beneficial for cardiovascular health. Less fatty, butter is rich in saturated fatty acids, which makes it a food to consume in moderation to preserve cardiovascular health. Saturated fatty acids contribute to increasing the level of LDL cholesterol, the “bad” cholesterol, in the blood.
Be careful, not everything in butter should be thrown away. Made from milk, it is a natural source of vitamin A, essential for bone growth, vision, skin health and the immune system. A 20 g portion of butter covers about 20% of the recommended daily intake of vitamin A. Also rich in vitamin D and omega-3, butter is a nutritionally interesting food despite its saturated fat content.
Oil and butter in cooking
The choice between oil and butter for cooking depends mainly on the dish you are preparing. The first aspect to consider is the cooking temperature. Oil tends to withstand high temperatures better than butter, as the latter burns at relatively low temperatures, from 120°C to 150°C compared to over 200°C for most oils.
In summary, butter, despite its unique taste and richness in vitamin A, should be consumed in moderation due to its high content of saturated fatty acids and its relatively low smoke point, leading to the formation of free radicals, which are harmful during cooking. Ideally, consume it raw or add it at the last minute in your preparations. For cooking, it can be mixed with oil in equal parts, avoiding overcooking.
Concerning oils, all of vegetable origin, their choice depends on taste and fatty acid composition. Olive or nut oils are to be preferred for seasonings and for cooking, choose oils with a high smoke point such as sunflower oil, peanut oil or mixed oils.
