Do you know what to eat instead of butter?
Butter is obtained from the fat in milk, and almost 80% of it is made from milk fat and the rest from water and protein. Considering these percentages, one spoon of butter is equivalent to 100 calories and 11 grams of fat, of which 7 grams are saturated fat. The abundance of calories and the lack of other nutrients in butter have caused people who value their health to consider substituting other healthy oils for butter.
olive oil
Substituting olive oil for butter in cooking has several heart-healthy benefits. While these two substances do not differ much in terms of calories, the type of fat in them is different. Butter contains 66% saturated fat, while olive oil contains about 33% saturated fat. Olive oil is also rich in vitamins A, D, and E, and it quickly suppresses the feeling of hunger, which makes you eat less food and take in fewer calories.
Other oils
There are many different oils in the market, each of which adds different benefits and flavors to your food. Oils like coconut oil or peanut oil are rich in healthy fats and each one adds a unique flavor to your food. Nut oils such as walnuts are also rich in unsaturated fats, heart-healthy fats, as well as fat-soluble vitamins. Flaxseed oil also contains high amounts of omega-3 fatty acids, which have many benefits for maintaining heart health. As mentioned, the calories of oils are usually equal to calories, however, having more nutritional value and variety in flavor and aroma make them a great substitute for butter in cooking.
fruit puree
If you are looking for an alternative to butter in your breakfast, fruit puree is a very healthy alternative. You can eat pureed fruits such as apples, grapes, mangoes, strawberries, etc. along with toast for breakfast. These purées are lower in fat and great tasting alternatives. Plus, fruits are full of natural antioxidants and fiber that help you digest your food and make you feel fuller.
Avocado
Although avocados may be higher in fat than other fruits, they are rich in heart-healthy monounsaturated fats. This type of fat can reduce “bad” LDL cholesterol and “good” HDL cholesterol. to protect This green fruit also provides your body with more protein, fiber, and B vitamins than butter. This fruit is rich in folate, potassium, vitamin E and vitamin K, while butter does not include these nutrients. Avocados are rich in omega-3s, and adding chunks of avocado to a salad makes for a great flavor. You can also eat it with salted seeds or nuts. In cooking, use mashed avocado as much as half the amount of butter in your recipe to cook healthy food in addition to creaminess.
Hummus
Hummus is a Mediterranean product that is consumed with bread, vegetables and as a substitute for butter. Hummus is made from chickpeas, which are rich in lean protein, complex carbohydrates, and healthy fats. Hummus is also high in fiber, which slows down digestion and makes you feel full for a longer time.
Applesauce and Greek yogurt
If you are looking to use healthy ingredients in baking and baking, removing butter can greatly reduce the calories and fat in your cakes and pastries. While applesauce is often used in place of oil in recipes, it can also be used in place of butter in cake recipes. It is enough to use half of the amount of butter in the recipe, or if you enjoy eating thick and dense cakes, use the same amount of apple sauce as butter. Replace half of the butter in the cookie and cookie recipe with a quarter of plain, full-fat Greek yogurt. For example, if the recipe calls for 1 cup butter, use 1/2 cup butter and 1/4 cup Greek yogurt. By substituting these healthy foods for butter in baking cakes and pastries, you will have snacks with much less fat and your body will receive more fiber, vitamins and minerals.
December 4, 2013 09:34
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