Cheap Oil Better Than Butter for Cooking, Says UFC-Que Choisir

As the people of Normandy say, “Butter is the heart of cooking.” But is it truly? While we can’t fault butter for its 82% fat content—after all, fat is essential—it’s the type of fat that raises concerns. A closer look at its composition reveals that butter is almost entirely made up of saturated fats—the very type that is often blamed for clogging arteries when consumed in excess. Add to that a high level of cholesterol, and it’s clear why cardiologists aren’t exactly promoting its use…

However, this case against butter does have its exceptions. A 2016 meta-analysis showed that butter, when consumed in moderate amounts, does not significantly increase the risk of cardiovascular disease. Defining “moderate” is key here; according to researchers, it means about 10 to 12 grams daily, roughly the size of a large nut or a small individual packet—enough to spread on your morning toast. We should also appreciate butter’s rich content of Vitamin A, which supports vision and skin health, and Vitamin D, which helps our bones absorb calcium.

But the problem isn’t just how much butter we eat. How we use it also matters. Many use butter for frying or baking, yet it does not handle high temperatures well. With a smoke point of only 120°C (248°F), it’s best not to heat butter too much to avoid turning its fats into harmful compounds. It’s best used raw or just melted.

So, what should we use for cooking? Consumer experts from UFC-Que Choisir recommend using sunflower oil, which is quite affordable—expect to pay between $1.50 and $3 per liter at the supermarket. Although its fat profile isn’t as beneficial as olive oil (rich in oleic acid) or canola oil (a source of omega-3s), it’s still “preferable to butter for cooking due to its significantly lower saturated fat content”. It also withstands higher temperatures, with a smoke point ranging from 160°C (320°F) for virgin oleic oil to 232°C (450°F) for refined oil. It might not be the best for frying a steak, but it’s a solid choice for healthier cooking.

Butter, a beloved staple in Normandy with a tender heart, isn’t an enemy if used sparingly and not overheated. For healthy cooking, sunflower oil is a strong ally. In essence, a little butter for taste, a little oil for health: that’s the winning recipe…