Optimal Health Daily - Fitness and Nutrition 3247: Two Things I’ve Changed My Mind About - Part 1: Butter by Stephan Guyenet on Rethinking Dietary Fats
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Jan 4, 2026 Stephan Guyenet shares his updated views on butter, advocating for less refined dairy like yogurt and cheese for better health. He delves into the whole food heuristic, emphasizing the drawbacks of butter’s high calorie density and its impact on LDL cholesterol. Notably, he reveals that butter increases LDL levels more than many other fats. He suggests practical alternatives like whole dairy and olive oil, and highlights the potential health benefits of probiotics found in yogurt. A refreshing take on dietary fats awaits!
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Whole Food Heuristic And Butter Refinement
- The whole food heuristic says eat minimally refined foods to avoid calorie-dense, nutrient-poor ingredients.
- Butter is far more refined than milk because it concentrates milk fat roughly 30-fold, increasing calorie density.
Butter Raises LDL More Than Most Fats
- LDL particle number and LDL cholesterol strongly influence cardiovascular risk according to current evidence.
- Butter raises LDL cholesterol and particle number more than most other fats, increasing theoretical risk.
Dairy Matrix Modifies LDL Impact
- The effect of dairy fat on LDL depends on the food matrix and context of delivery.
- Less refined dairy like yogurt and cheese have little effect on LDL, possibly due to the milk fat globule membrane.