Is Butter Keto-Friendly?

Is butter keto friendly?When you start following the keto diet, there are a number of dietary changes that you need to make. And one of the first things you’ll need to ditch is the carbs.

But while going virtually carb-free is a no-brainer on the ketogenic diet, certain other foods need to be closely looked at.

The name of the game is to severely cut carbs while ramping up your healthy fat intake and keeping your protein intake moderate.

About 70% to 80% of your total daily calories should be fat.

So, considering the fact that your fat content needs to be relatively high, does butter fit the bill? More specifically, is butter keto?

Nutritional Makeup of Butter

One tablespoon of butter has the following nutritional makeup:

Calories: 102

Carbs: 0g

Protein: 0.1g

Fat: 12g

Benefits of Butter

The keto diet requires the consumption of a lot of fat, as already mentioned, but it’s important to focus on the right kinds of fat.

Some fat sources are better for overall health than others, so it’s important that you choose the most nutritious options to help reach your goals.

Butter is rich in healthy saturated fats and is almost completely void of unhealthy trans fats. More specifically, approximately 70% of the fat in butter is saturated and about 2% is unsaturated fat.

Unlike what the mainstream believes, saturated fat is not the enemy. In fact, saturated fats – like butter – can increase levels of HDL cholesterol (high density lipoprotein), or the “good” cholesterol (1).

On the other hand, it also helps to improve the ratio of HDL and LDL  (low density lipoprotein), the latter of which is known as the “bad cholesterol.”

When consumed in moderation, HDLs can help you manage cholesterol levels by removing it from the blood and preventing it from accumulating in the arteries.

Butter also has medium-chain triglycerides (MCTs), which are easy for the body to digest and are very popular among keto dieters. There are also plenty of omega-3 fatty acids in butter, especially in grass-fed butter.

While butter has long been considered a detriment to cardiovascular health, current studies are painting a very different picture. In fact, research has found that there’s only a minimal link between butter intake and heart disease risk (2).

Butter is also rich in butyrate, which may play a role in improving brain health (3).

Is Butter Keto-Friendly?

Based on the fact that butter is almost entirely made up of fat, it is generally considered to be keto-friendly.

Indeed, butter can quickly bring up the fat content in your diet that you’re looking for when trying to achieve ketosis. It’s also delicious, brings out the flavor in your dishes, and can keep you feeling fuller for longer.

But there are some considerations that you need to think about before adding butter to your diet.

Perhaps the biggest reason why some people avoid butter – including keto dieters – is because it is a dairy product.

And dairy products tend to have certain health issues, especially for certain individuals with sensitivities and allergies.

Here are some of the downsides to adding dairy to your diet.

Lactose intolerance – If you’re lactose intolerant, butter might not be a good choice.

The sugar in dairy can cause issues for those who are unable to breakdown lactose because their bodies don’t produce the lactase enzyme, which is needed to break down the sugar found in dairy.

As a result, people who are lactose intolerance suffer from digestive issues when they eat dairy products like butter.

Casein intolerance – Not only can the lack of lactase production cause issues with the lactose found in dairy, but it can also cause issues with casein, a protein found in dairy products.

Again, digestive upset usually results.

Keto-Friendly Recipes With Butter

Butter can literally be added to most recipes. You can also cook with it as a non-stick base to add flavor to just about any keto meal you fancy.

That said, here are a couple of go-to-keto recipes that use butter as a staple:

1. Bulletproof Coffee

Ingredients:

  • 1 cup freshly brewed hot coffee
  • 2 tbsp unsalted butter
  • 1 tbsp coconut oil or MCT oil
  • 1 packet of stevia (optional)

Directions:

Add all ingredients to a blender and mix until frothy.

Serve immediately.

2. Keto Butter Chicken

Ingredients:

  • 1 1/2 lbs chicken breast
  • 2 tbsp masala
  • 3 tsp fresh ginger, grated
  • 3 tsp garlic, minced
  • 4 oz plain yogurt
  • 1 tbsp coconut oil

Sauce:

  • 2 tbsp butter
  • 1 onion
  • 2 tsp ginger, grated
  • 2 tsp garlic, minced
  • 14.5 oz tomatoes, crushed
  • 1 tbsp coriander, ground up
  • ½ tbsp masala
  • 2 tsp cumin
  • 1 tsp chili powder
  • ½ cup heavy cream
  • Salt to taste

Directions:

Dice chicken up into 2-inch cubes and mix in a large bowl with the masala, grated ginger, minced garlic, and yogurt.

Place in the fridge and chill for 30 minutes to an hour.

For the sauce, mix the onion, ginger, garlic, tomatoes, and spices in a blender until smooth, then set aside.

Heat 1 tablespoon of oil in a skillet over medium-high heat.

Add the chicken with the marinade in the skillet and cook for about 3 to 4 minutes on each side.

Pour sauce over top and cook for another 5 to 6 minutes.

Add the heavy cream and butter, and cook for another minute.

Add salt if desired.

Final Thoughts

Butter is definitely a keto-friendly food that many keto dieters depend on to get their fat intake as high as 80% of their daily calories.

It’s also delicious and satiating, helping to satisfy the palate and keep you feeling fuller for longer

That said, if you have an issue with dairy, you may want to search out alternatives to butter, such as ghee.

Regardless of which option you choose, butter or ghee can help you fill your plate with keto-friendly goodness and help keep you in ketosis.

29 thoughts on “Is Butter Keto-Friendly?”

  1. I like the valuable information you provide
    in your articles. I’ll bookmark your weblog and check again here frequently.
    I’m quite certain I’ll learn plenty of new stuff
    right here! Good luck for the next! 0mniartist asmr

  2. Hi there I am so thrilled I found your webpage, I really found you by accident, while I was researching
    on Aol for something else, Regardless I am here now and
    would just like to say thank you for a marvelous post and a all round
    enjoyable blog (I also love the theme/design), I don’t have time to browse it all at the moment but I have bookmarked it and also included your RSS feeds, so when I have time I will be back
    to read a lot more, Please do keep up the superb
    jo.

  3. Hello! Someone in my Facebook group shared this site with
    us so I came to take a look. I’m definitely loving the information. I’m book-marking and will
    be tweeting this to my followers! Wonderful blog and superb design and
    style.

  4. Hello, i believe that i saw you visited my website thus i got here to
    go back the prefer?.I am attempting to in finding things to enhance
    my website!I suppose its adequate to make use of some
    of your concepts!!

  5. Good post. I learn something totally new and challenging on websites I stumbleupon everyday.
    It will always be helpful to read through content from other authors and use a little something from their sites.

  6. Good day! Do you know if they make any plugins to protect against hackers?
    I’m kinda paranoid about losing everything I’ve worked hard on. Any suggestions?

  7. Link exchange is nothing else but it is only placing the other person’s weblog link on your page at
    proper place and other person will also do same for you.

  8. scoliosis
    You really make it appear so easy along with your presentation however I find this matter to be actually
    one thing that I feel I would by no means understand.
    It sort of feels too complicated and very wide for
    me. I’m looking ahead on your subsequent publish, I’ll try
    to get the cling of it! scoliosis

  9. scoliosis
    I’m now not positive where you are getting your info, however good topic.
    I needs to spend a while studying more or understanding more.
    Thank you for great information I was in search of this info for my
    mission. scoliosis

  10. free dating sites
    Write more, thats all I have to say. Literally,
    it seems as though you relied on the video to make your point.
    You definitely know what youre talking about, why throw away your
    intelligence on just posting videos to your blog when you could be giving us something enlightening
    to read? free dating sites

  11. Hi! Do you know if they make any plugins to safeguard against hackers?
    I’m kinda paranoid about losing everything I’ve worked hard
    on. Any tips?

  12. Have you ever considered publishing an ebook or guest authoring on other sites?
    I have a blog based upon on the same subjects you discuss and would really like
    to have you share some stories/information. I know my viewers would value your
    work. If you’re even remotely interested, feel free to send me
    an email.

  13. Thanks for any other informative web site. Where else may I
    am getting that type of info written in such
    an ideal approach? I’ve a undertaking that I
    am simply now operating on, and I have been at the look
    out for such info.

  14. I like the valuable information you provide in your articles.
    I will bookmark your blog and check again here regularly.
    I am quite sure I’ll learn plenty of new stuff right
    here! Good luck for the next!

  15. Just desire to say your article is as astounding. The clearness to
    your publish is just nice and i could assume you are a professional on this subject.
    Well with your permission let me to snatch your
    RSS feed to keep up to date with impending post.
    Thank you one million and please keep up the rewarding work.

  16. Pretty great post. I just stumbled upon your blog and wanted to say that I have truly
    loved browsing your weblog posts. In any case
    I will be subscribing to your rss feed and I hope you write again soon!

Leave a Comment

Your email address will not be published. Required fields are marked *

Scroll to Top