Plant-based eating has grown in popularity due to its benefits for health, the environment, and animal welfare (1, 2, 3, 4).

From milk alternatives to vegan cheese, numerous plant-based products are on the market, including plant-based butter.

Plant-based butter, also referred to as vegan butter, is a nondairy butter substitute thats typically made by combining water with a plant-derived oil, such as olive, avocado, coconut, palm kernel oil, or a combination of oils.

These products often contain additional ingredients, such as salt, emulsifiers, colorings, and natural or artificial flavors, to more closely resemble the taste and texture of real butter.

While it may seem similar to margarine, the main difference is that margarines may still contain small amounts of dairy, whereas plant-based butters are free of animal products (5).

As more plant-based butter products become available, you may wonder whether theyre healthy.

This article reviews the nutrition content of plant-based butters, their potential benefits and downsides, and how they compare to real butter.

Given that theyre primarily made from plant-derived oils, plant-based butters are generally high in calories and fat.

Earth Balance is one of the original and more popular brands of vegan butter. One tablespoon (14 grams) of the brands Vegan Buttery Sticks provides (6):

Earth Balance Vegan Buttery Sticks are made from a blend of palm fruit, canola, soybean, flax, and olive oils and also contain salt, natural flavor, soy protein, soy lecithin, lactic acid, and annatto extract (for color) (6).

Its important to note that the nutrition content, particularly the fatty acid composition, of plant-based butter can vary, depending on the types of oils and additives used.

Most plant-based butters are high in calories and total fat. The types of fats found in vegan butters can vary depending on the ingredients in each product.

As plant-based butters are made from plant-derived oils and free of animal products, using these products may have some benefits for your health and the environment.

Monounsaturated fats are a type of unsaturated fat that has just one double bond in their chemical structure. Theyre often found in plant-derived oils and nuts (7).

Diets high in monounsaturated fats have been linked to benefits for heart health, blood sugar control, and body weight (7, 8, 9).

In fact, several studies have found that replacing monounsaturated fats with saturated fats in the diet is linked to a reduced risk of obesity and heart disease (10, 11, 12, 13).

As several vegetable-derived oils are rich sources of monounsaturated fats, such as olive and avocado oil, plant-based butter tends to be higher in monounsaturated fats than traditional dairy butter (6, 14).

Compared with regular butter, plant-based butters are generally lower in saturated fat (6, 14).

Despite common recommendations, research hasnt found a significant link between saturated fat intake and the risk of chronic conditions like heart disease or stroke (15, 16, 17).

However, studies have shown that saturated fat can increase risk factors for heart disease, including LDL (bad) cholesterol levels, the LDL (bad) to HDL (good) cholesterol ratio, and levels of a protein called apolipoprotein B (apoB) (18, 19).

Theres also concern that a high saturated fat intake may increase markers of inflammation, which is linked to an increased risk of several chronic diseases. Still, more research is needed (20, 21, 22, 23).

In contrast, plant-based diets have been associated with a reduced risk of heart disease and chronic inflammation (24, 25, 26, 27).

While more research is needed on the role of saturated fat on overall health, its worth noting that some plant-derived oils, such as coconut and palm oil, are rich sources of saturated fat.

As a result, some plant-based butters may contain higher amounts of saturated fat than others.

A reduced intake of animal products and the adoption of a more plant-based eating pattern has been associated with benefits for the environment, such as reduced greenhouse gas emissions and land and water usage (4).

One review of 63 studies found that switching from a traditional Western diet to a sustainable, plant-based eating pattern could result in a 2030% reduction in greenhouse gas emissions and land use (4).

However, palm oil, which is mainly obtained from the Elaeis guineensis tree thats grown in West and Southwest Africa and found in several plant-based butters, is controversial.

Increased demand for the oil has been shown to have several negative consequences for the environment, including deforestation and the loss of wildlife diversity (28, 29).

Still, organizations like the Roundtable on Sustainable Palm Oil (RSPO) are committed to finding ways to make palm oil production more environmentally friendly and sustainable.

If youre concerned about the environmental impacts of palm oil, be sure to look for products that are free of palm or palm kernel oil.

As many products are designed to have a flavor and mouthfeel similar to those of regular butter, plant-based butters can be a convenient vegan substitute on toast and when cooking.

They can also be a good butter alternative for individuals who are lactose-intolerant or have an allergy to dairy. As these products are vegan, theyre also suitable for those with an allergy to egg, fish, or shellfish.

However, its important to note that butter plays an essential role in the final texture and taste of baked goods and pastries due to its water content and unique chemical properties.

Fortunately, there are plant-based butters that have been manufactured to have similar effects in baking. If you plan on substituting vegan butter for regular butter in recipes, be sure to research which brand or product will work best.

Plant-based butters are often lower in saturated fat and higher in heart-healthy monounsaturated fat, compared with regular butter. Depending on the product, vegan butters can be a convenient substitute when cooking and baking.

When buying plant-based butter, its also important to consider any potential downsides, such as the quality of ingredients, omega-6 content, and price.

As is the case with other plant-based alternatives like oat milk or vegan cheese, some products are more highly processed than others.

Observational studies have shown that diets high in processed foods tend to be lower in important nutrients and may increase your risk of obesity and heart disease (30, 31, 32).

When shopping for plant-based butters, look for products that are low in highly refined oils and free of artificial additives, such as preservatives, colorings, and flavors.

Furthermore, as plant-based butters dont provide substantial amounts of essential nutrients, its important to still use these products in moderation as part of an overall healthy diet.

In addition to containing monounsaturated fats, many of the vegetable oils used in vegan butter products are high in polyunsaturated fats specifically omega-6 fatty acids.

Omega-6s and omega-3s are two types of polyunsaturated fats that your body cant make on its own. As a result, you have to obtain them through your diet.

While both types of fat are important, diets that are high in omega-6s but low in omega-3s have been shown to increase levels of inflammation (33, 34).

Research has found vegetable oils to be one of the main contributors of omega-6 intake in the diet (35, 36).

Therefore, to help encourage a balance of these essential fats, make sure to also include plant-based sources of omega-3s, such as chia seeds, flax seeds, and sea algae oil, regularly in your diet (37, 38, 39).

If you arent strictly vegan, fatty fish like salmon and sardines are also excellent sources of omega-3s (37).

Another potential downside of plant-based butter is that it may be more expensive than regular butter.

While some brands are more competitively priced, others can be nearly twice the price of regular butter. Additionally, some brands may be more difficult to find than others.

Therefore, depending on your location and budget, your options for plant-based butter products may be limited.

While plant-based butter is a good option for those with dairy allergies or lactose intolerance, they may still contain other possible allergens.

In particular, these butters may contain soy, tree nuts, or gluten.

For example, Miyokos Kitchen Cultured Vegan Butter isnt suitable for those who are allergic to tree nuts, as its made with cashews.

If you have a food allergy, its important to check the ingredient list for possible allergens.

Plant-based butters are often high in omega-6 fatty acids, and some may be more highly processed than others. Additionally, certain brands can be more expensive and difficult to find. Some also contain food allergens.

Plant-based butters are similar to regular butter in terms of their calorie and total fat contents.

Heres a nutrient comparison of 1 tablespoon (14 grams) of unsalted butter and the same serving of Earth Balance Vegan Buttery Sticks (6, 14):

Butter is also a good source of vitamin A, with 1 tablespoon (14 grams) providing 11% of the Daily Value (DV) (14).

Nutritionally, the major differences between plant-based and regular butter are that plant-based butters are cholesterol-free, generally lower in saturated fat, and higher in healthier monounsaturated and polyunsaturated fats (6, 14).

Still, while plant-based butters contain a healthier fatty acid profile, theyre just as calorie-dense as regular butter. As a result, eating too much of either can result in excessive calorie intake and potentially weight gain over time.

Additionally plant-based butters may be higher in sodium than unsalted butter, depending on the brand.

Overall, plant-based butters generally provide healthier types of fats. However, as they shouldnt be a primary source of calories in your diet, choosing plant-based over regular butter alone is unlikely to significantly affect your health.

Furthermore, many plant-based butter products are more highly processed and contain refined oils that may be inflammatory. Contrarily, butter is often made from just cream and salt.

Therefore, depending on the product you choose, butter may be the less processed option. Of course, that doesnt mean that there arent healthier plant-based butter choices. Look for products with fewer processed oils and artificial additives.

Additionally, its important to consider what you plan on using the butter for, as the taste and texture of plant-based butters may not always be able to fully replicate those of regular butter.

While there are pros and cons to each, both plant-based and regular butter are calorie-dense foods that should be used in moderation along with an overall healthy diet.

While Earth Balance is one of the original vegan butter substitute brands, its far from the only option at the grocery store.

Here are some common plant-based butter brands you can find in stores or online:

There are plenty of plant-based butter brands available.

While plant-based butters are a convenient way to mimic the taste and texture of butter on your toast or in cooking, there are other more nutritious vegan alternatives as well.

For example, mashed avocado is rich in several essential vitamins and minerals and provides a creamy texture on sandwiches and toast. It can also be used as a butter substitute when making certain chocolate baked goods like brownies (40).

When baking and cooking, try one of these healthier alternatives:

For use as a spread on toast or sandwiches, try one of these plant-based ingredients:

In addition to vegan butter products, there are other less processed, more nutritious plant-based butter alternatives to incorporate into your meals and baked goods.

Plant-based butter is a vegan alternative to regular dairy butter.

In general, plant-based butter products are lower in saturated fat and higher in monounsaturated fat than regular butter. They may also be better for the environment.

However, some brands are more highly processed than others. As a result, its important to choose products that contain fewer refined oils and artificial additives.

Moreover, some products may be more expensive or difficult to find than regular butter.

Overall, plant-based butter is a calorie-dense food thats low in important nutrients. Therefore, its best to consume these products in moderation and get the bulk of your calories from nutritious, whole foods like fruits, vegetables, nuts, and legumes.

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Is Plant-Based Butter Healthy? Nutrition and How It Compares - Healthline

With flu season approaching and the coronavirus epidemic still very much a threat, a healthy immune system is one of the most important defenses we have to stay resilient and strong.

Our bodys immune response depends on a complex series of steps aimed at identifying, attacking and eliminating substances that invade our bodies and threaten our health. The overall immune system involves different cell types that work together to defend the body. We have innate immunity, which is the hand of the immune system that acts quickly to fight off threats but does not have the ability to specify those targets. The other hand of the system is our adaptive immunity, which takes longer to develop, but does act on specific targets and potential threats. Our adaptive immunity also has the ability to remember previous threats and act accordingly.

Its no secret that improving lifestyle habits around exercise, sleep and nutrition can result in a host of health benefits, one of those being immune protection. Nutrient status correlates with immune status, and it is important to note that overnutrition and undernutrition can equally impair immune response and function. Overnutrition, or the consumption of excessive amounts of some nutrients, may especially inhibit our bodys immune response when paired with an inactive lifestyle. Undernutrition, or inadequate consumption of some nutrients, can be a result of too few calories or not enough intake of the vitamins and minerals we can obtain through food. Its important to fuel our immune systems with adequate energy in the form of calories, while strategically including certain micronutrients, to be armed and ready for attack against illness.

Here are some immunity-boosting vitamins and nutrients than can help keep you healthy this flu season:

Vitamin A is a fat-soluble vitamin that enhances immune function by helping to regulate the overall immune response. Vitamin As precursor, beta carotene, is a powerful antioxidant and phytonutrient. You can find vitamin A in carrots, sweet potato, butternut squash, pumpkin, spinach, apricots and dried herbs.

Vitamin D is another fat-soluble vitamin that plays a role in both the innate and adaptive immune responses. Through sunlight, cholesterol in our bodies is converted to vitamin D. Midday sunlight exposure for 10-30 minutes several times a week can boost vitamin D levels, but this may not be possible for individuals in self-quarantine. In research studies, low vitamin D intake has repeatedly been associated with increased risk of respiratory tract infection and common cold. Look for vitamin D in mushrooms and oil-rich fish such as salmon, trout and mackerel. Because there is not a huge selection of food sources high in vitamin D, many products, such as cereal, juice and milk, have vitamin D added, or fortified. When grocery shopping, look for food labels that clearly say fortified with vitamin D.

Zinc is a element that cannot be produced or stored by the body; therefore, we must get zinc through food. Zinc plays an important role in growth, development and immune maintenance. As with other nutrients, zinc deficiency is associated with increased susceptibility to disease and infection. Foods high in zinc include lean beef, lean lamb, cooked oysters, tahini, legumes, dairy foods and natural cocoa powder.

Selenium is also a trace element that boasts a wide variety of antioxidant and anti-inflammatory effects. Inadequate selenium levels lead to a greater risk for poor immune function and cognitive decline. Lentils, Brazilian nuts, spinach and most proteins such as beef, chicken, turkey, fish and eggs are all high in selenium.

Omega-3 fatty acids are anti-inflammatory powerhouses that exert favorable health benefits on a number of biological processes, including improved immune status, enhanced cognition and optimized neuromuscular function. EPA and DHA are the most studied omega-3 fatty acids, which can be found in oily fish, such as salmon.

Phytonutrients are foods with strong antioxidant and anti-inflammatory properties. The unique pigment that comes with a particular fruit or vegetable signifies different phytonutrient powers. All phytonutrients are equally important and work together to provide maximum health benefit, which is why it is crucial to consume a variety of fruits and vegetables every day. Phytonutrients can also be found in herbs, spices, onions, garlic, red wine and natural cocoa.

To set your immune system up to be strong and resilient, it is recommended to regularly consume a variety of the foods listed into your diet to achieve better immunity. A great starting point is to incorporate one of these foods into each meal. Try to get nutrients through food before turning to pills and powders. Scientific evidence suggests that the health benefits of fruits and vegetables are because of the interactions of phytonutrients working together to target potential physiologic threats this cant be replicated by supplements.

The role diet plays in promoting a strong immune system begins before you get sick eat for immunity to prevent illness and infection this fall.

Emma Willingham is a registered dietitian who practices in an outpatient hospital clinic and through her private practice, Fuel with Emma. Willingham specializes in sports-performance nutrition, weight management and nutrition counseling, and aims to promote a resilient relationship between food, mind and body.

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Here's what to eat to stay healthy this flu season - Houston Chronicle

There's nothing more satisfying than downing a glass of cool water when your throat is seemingly on fire. But if you find yourself unable to quench that urgent sense of thirst whether you've worked your way through eight or eighteen cups of water in a given day there may be a larger issue at hand. Feeling super thirsty is totally normal if you've just powered your way through a long workout, have spent the day outside under a hot sun, or are working on upkeep around the house (dehydration can manifest itself in cramps or fatigue as well). But endless thirst isn't something that anyone should be living with in the long run.

Many people sip on water throughout the day, thinking they're sufficiently hydrated; but for the majority, the simplest explanation for feeling thirsty is just that they're not drinking enough. "You want to aim for half of your body weight in ounces of water each day," says Stefani Sassos, MS, RD, CDN, the Good Housekeeping Institute's registered dietitian, highlighting a rule of thumb that most can stick to. "If you weigh 160 pounds, as an example, you'll want to aim for about 80oz based on that math just about 10 cups of water a day. Get from ounces to cups by simply dividing by eight, since 8oz is one cup."

If you find that your water intake is close or even above that recommended benchmark, it's time to consider other factors that have you reaching for your water bottle. Believe it or not, it's a condition all its own: polydipsia. "It's an excessive amount of not only thirst but drinking, and it indicates a pathology, which is much different than dehydration," says Ron Weiss, M.D., a board-certified internist and assistant professor of clinical medicine at Rutgers' New Jersey Medical School. Your diet may play a role in potentially developing polydipsia or related symptoms, certainly, as can other lifestyle factors; sometimes, thirst may be an indicator of a larger issue that requires a doctor's help. Below, we review nine more common reasons for constantly feeling thirsty, plus expert tips to finally help you quench that thirst.

Reminder: Consult your physician right away if you're experiencing excessive thirst as it could be a signal for an underlying condition.

Let us explain: If you normally have had plenty to drink throughout your routine, but that routine has adapted in some way recently, it may require you to increase the amount of water you consume in a given day. Most often, people don't account for weather changes, new exercise routines, or a change in career and new daily physicality into upping their water intake. In hotter climates where you may sweat more, or if you've recently started playing a new sport or joined a new club, it's crucial to drink more throughout the day, Sassos explains especially for seniors and the elderly.

You may want to reevaluate your water intake if you are experiencing these symptoms regularly:

Especially one that's angled for dramatic weight loss. "In general, low-carb or keto diets put you at greater risk for dehydration. Carbohydrates retain fluids and electrolytes, so when you drastically decrease the amount of carbs in your diet, that results in extra water being removed through your urine or more trips to the bathroom," says Sassos, who has previously declared keto diets as one of the worst diets for many more reasons.

If you're new to a diet where you're drastically reducing or eliminating a food group entirely, it's important to remain focused on how much water you drink every day, because of that risk of low-carb diets leading to dehydration (and if left unchecked, kidney stones or constipation). "The most important thing, regardless of your diet, is to drink according to your thirst and listen to your body," Sassos adds. "You can also look at your urine to gauge your hydration; you want to see a light lemonade or pale straw-type color, which indicates you are properly hydrated."

It's also important to take a closer look at the food you're already eating. Just like your body processes excess glucose, your kidney processes excess salt and redirects it into your urine, which in turns pulls liquids away from your blood. "And then you would pee an excessive amount," Dr. Weiss says, adding that this process can happen in as little as a few hours if you've eaten a high-sodium meal. "Then, your brain would make you feel thirsty, to take back free water."

While it's natural (and good!) to drink lots of water after enjoying a salty meal, if you're frequently eating meals that are overly high in sodium, chronic dehydration may not be the only condition you could battle later on. Overdoing it on sodium can lead to high-blood pressure over time, and may also lead to kidney or heart damage in the long run. The American Heart Association recommends that Americans eat less than 1,500mg of sodium each day, so if you already know you may be doubling or tripling that limit, talking to your primary care provider about a low-sodium diet is a good idea.

Think salt might be the culprit, but aren't sure? Sassos advises doubling down on fruits and vegetables for a couple weeks to see if your frequent thirst disappears. "Fruits and vegetables naturally have a ton of water content and can help you reach your hydration goal without having to down an extra bottle," she says. "Watermelon, celery, and cucumbers are some of my favorites, and all are over 90% water."

We're sure that you've heard that hunger can sometimes be mistaken for thirst, but did you know that the opposite is also true? "Many symptoms of dehydration, like fatigue and dizziness, can feel similar to feelings of hunger," Sassos says. "It's very important to listen to your body and get in touch with your hunger and thirst cues."

If you've downed a few glasses of water and can't get rid of the feeling that you should be drinking more, it might be time to reach for a snack or think about lunch or dinner. "But if you just had a balanced meal or snack reach for a glass of water [first] to see if hydration is what you really need."

It may be due to new medication or because of high-blood pressure (or a myriad of other health reasons), but dry mouth can also be mistaken for thirst. Dr. Weiss points out that caffeine intake, smoking, and over-the-counter antihistamines or cold medicine can aggravate a case of dry mouth. But medical experts at the Mayo Clinic say that those suffering from dry mouth can get some relief by chewing sugar-free gum to stimulate saliva, in addition to sipping water as frequently as possible. There are medications that can help relieve dry mouth if neither of these solutions work.

When it comes to Dr. Weiss's patients, he says that those who have complained of excessive, constant thirst often end up having complications related to diabetes. Mostly, type 2 diabetes, otherwise known as diabetes mellitus in the medical community, as the kidneys are under more stress to absorb excess glucose, Dr. Weiss explains. When the kidney can't keep up, the glucose ends up in your urine, dragging water along with it, making you feel awfully dehydrated. It can happen quite regularly if your diabetes is undiagnosed or undetected.

Diuretic foods (like celery or asparagus) or drinks can work to make you thirsty over time because they encourage more urination than usual. "Diuretics force sodium to be eliminated by your kidneys it's the laws of osmosis, so you lose water in the process, and then your brain signals that you need more water," Dr. Weiss explains. When it comes to diuretic supplements, he says, "It's the physician's job to make sure the patient isn't getting too much diuretic It'd be drying them out, making them thirsty, if they were being overmedicated with diuretics."

Sassos explains that caffeinated beverages are known to be mildly diuretic, and if you are drinking too much coffee or soda over the course of the day, it may trigger innate thirst. "I recommend no more than 400mg of caffeine daily for healthy adults, or less, if you're sensitive to caffeine like I am," she says. Alcohol is also a diuretic and can be equally harmful for your body, especially if you already aren't getting enough water during the day.

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Sometimes, you can be drinking TOO much water yes, really! "Overhydration is a real issue, though less common because normal healthy kidneys easily excrete excess water," Sassos says. "It's more common a problem for people who have kidney issues and can't excrete urine normally." If you have any chronic condition that affects your kidney, your doctor may have already spoken to you about adapting your hydration and beverages you should avoid (and if you haven't had that discussion yet, it's time!).

Kidneys aren't the only organ that can influence your thirst and water regulation in your body. Dr. Weiss points out that your thyroid (which also can influence your appetite, temperature, and even your hair) can greatly impact how thirsty you feel if the gland's hormone production is impacted. Hyperthyroidism and other thyroid issues can contribute to period irregularity and anxiety, among other things, all of which influences thirst. The National Institutes of Diabetes and Digestive and Kidney Diseases also report that those with thyroid issues may also be more likely to suffer from type-1 diabetes, anemia, and other conditions, which may be the root cause of raging thirst.

It's much more rare than having issues related to type 2 diabetes, but some individuals may develop a disorder that doctors know as diabetes insipidus, which triggers a sustained imbalance of fluids in your body. "It has to do with an inappropriately high production rate of a hormone called ADH, which stands for antidiuretic hormone, and how it affects your brain overall," Dr. Weiss explains. "What this does is, it forces your kidney to dump water out of your body, beyond what's appropriate; then, this hormone abnormality would force the person to seek water, like with a raging thirst. I've only confirmed it twice in my life, as it's relatively rare."

Those with diabetes insipidus would also be frequently urinating. But you wouldn't be able to confirm the condition unless you discussed the issue and had a full set of blood work done by your provider which hopefully would be in your plans long before you ever were worried about diabetes insipidus.

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Why Am I Always Thirsty? - 9 Health Explanations for Excessive Thirst - GoodHousekeeping.com