Butter is always the villain – touted as a weight gainer, and most health-conscious people stay away from it. The reason given by most nutritionists is that it is loaded with salt and fat. However, on the heels of the keto diet and the bulletproof coffee trend, real and unadulterated butter is touted as an important ingredient to help in weight loss.

Made with simply churn milk or cream until the fat and liquid separates from the buttermilk – butter is a creamy, yellow spread with every tablespoon (around 14 grams). Containing 102 calories, 11.5 gms of fat, 7.2 gms of saturated fat, 30 mg of cholesterol, 2 mg of sodium, and 97 mcg of vitamin A.

According to experts, most of the weight loss diets include butter and other high-fat foods - even though sparingly. It is believed that eliminating fat is the only way to be healthy, but nutritionists have other views as well. Studies have concluded that dairy products - including high-fat dairy within the range of the recommended calorie limit - are not a risk factor for weight gain.

And so, you can enjoy some fat-rich foods, like butter, while being conscious of the amount of fat you consume.

With reference to the calories, butter does look like a bad option, but it is a healthier choice than any non-dairy spread – which is packed with inflammatory refined fats – which can cause obesity and subsequent health issues. According to experts, homemade butter is more nutritious than processed spreads with refined sugar and palm oil.

Butter has conjugated linoleic acid or CLA – a kind of fat found in meat and dairy products. Even though fat might not sound appealing, CLA is good for weight loss. And so, consuming at least 3.4 grams of CLA daily decreases body fat mass in overweight people.

Butter is also rich in butyric acid - a short-chain fatty acid with 3-4 per cent. Butyric acid is beneficial for weight loss and works by nourishing the friendly gut bacteria. And so, a healthy gut makes it easier to maintain a healthy weight.

While food is meant to be enjoyed, not all of them are equal in terms of nutrition. And so, after assessing the overall nutrients you can add butter into your dishes. Nutritionists say a teaspoon or two daily to your roasted vegetables will not do any harm. However, if you have heart issues or prediabetes – it is best to stick to avocado oil, olive oil, or other unsaturated fats most of the time.

According to the USDA Dietary Guidelines, keeping saturated fat to around 10 per cent of total calories or less, or about 200 calories per day can easily incorporate butter in your daily meals.

However, to totally enjoy butter and also lose weight while eating it, pair it with plant-based whole foods.

As the name suggests, unsalted butter is bland, and salt is added to the other variety. The main advantage of salted butter is its flavour. Most people choose salted butter because it tastes better. However, it is also easy to overeat food that you like.

Experts recommend eating unsalted butter for weight loss since it does not lead to bloating. Studies say higher salt intake causes higher body fat mass in children and adults.

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