If you have been following the keto diet for a while, you are probably familiar with the word “butter.” And with good reason, many people believe that milk fat seeps into butter when it is made and that a lot of its nutritional value is lost. On the contrary, there is a lot of research showing that butter is a great source of fatty acids, and that it is a great source of ketosis.

It’s no secret that butter is a source of saturated fat, which is something you are supposed to avoid on a ketogenic diet. However, butter is one of the foods that can be used to help you lose weight and keep it off. It can help you to suppress your appetite naturally, while also helping you to feel fuller for longer. Butter is also higher in fat than oils like olive or avocado oil, so it is much more satiating than those oils.

There are plenty of people who are convinced that butter is the greatest thing since sliced bread. Indeed, it is a nutritious food that has been used since ancient times as a source of energy. However, not everyone agrees with this, and there are those who are going to say that butter is not healthy for people on ketogenic diets.. Read more about what type of butter to use on keto diet and let us know what you think.

They have faith in it!

We like butter, and contrary to common opinion, it is really beneficial to your health! We set out to discover all of butter’s health advantages. Continue reading to see why butter is healthier for the keto diet!


That’s the genuine article! Butter’s saturated fats raise HDL cholesterol (the good kind) and convert LDL cholesterol (the bad kind) into a less dangerous and benign version. This lowers the chances of developing heart disease. Anti-tumor and anti-cancer activities are also present in the oil.

Don’t get caught up with the term fat. Butter’s short- and medium-chain fats are processed differently than other fats. This really causes fat burning to rise.

Fatty acids abound in butter.


You may be wondering what fatty acids are.

  • Oleic acid contains anti-inflammatory effects and protects the digestive system.
  • Lauric acid aids in the treatment of fungal infections.
  • Conjugated linoleic acid (CLA): This fatty acid has a significant impact on metabolism.
  • Arachidonic acid is a key component of cell membranes and is required for proper brain function.

Antioxidants abound in butter.


This is due to the high concentration of carotene, a vitamin that has two health benefits:

  1. It may be converted into antioxidants that fight illness and boost your immune system, or it can be used as is.
  2. Vitamin A, which is beneficial for the skin, eyes, mouth, and throat, as well as the urinary system and digestive organs, may be transformed from it.


While this may come as a shock to many calorie watchers, high-fat dairy products (even those rich in calories) are not linked to obesity, as many people believe. Furthermore, a recent research discovered that eating high-fat dairy products as part of a normal diet was linked to a lower risk of obesity. This implies that the all-powerful butter lowers the danger of weight gain. Yes, by all means!


Butter also includes vitamins D, E, and K2, in addition to vitamin A.

  • Vitamin A is necessary for thyroid and adrenal function, in addition to supporting the immune system.
  • Vitamin E aids in the development of healthy skin, hair, and nails.
  • Calcium: Calcium is man’s greatest buddy since it aids in nutrition absorption.
  • K2: Also known as Activator X (really! ), it aids in nutritional absorption and has been associated to the prevention of heart disease, cancer, and osteoporosis.

When compared to margarine, butter lowers the risk of a heart attack.


I can’t believe it’s not butter after all these years. Margarine has been linked to a substantially elevated risk of cardiovascular disease in studies.

Butter may also help you from getting type 2 diabetes.


Researchers discovered that individuals with greater levels of the three by-products of whole milk products were 46 percent less likely to acquire diabetes than those with lower levels in a study of 3333 adults. Scientists think that the monounsaturated fats in milk fat may help increase blood sugar levels and insulin sensitivity, but further study is needed to back up these claims. Many dietitians now agree that cutting fat (particularly saturated fat) is harmful rather than beneficial.


It’s no surprise that Americans hold butter in such high esteem. Our eyes receive a healthy boost for cell development, macular degeneration risk is decreased, and cataracts persist longer thanks to the beta-carotene in butter! It also lowers your chances of getting angina and other eye problems.

Oil is also beneficial to the stomach.


Now I’m going to introduce you to a pretty ludicrous term: glycosphingolipids. What you should know about this active fatty acid is that it helps to protect the body from gastrointestinal issues by strengthening the mucous membrane, making bacterial infections more difficult to form. It’s the greatest line of defense for your stomach and digestive system in general.

Which butter is the best?


It’s great that you inquired! To get the most nutritional value out of butter, it must be raw and organic. You’ll almost certainly have to purchase it straight from the farmer or search for it at a specialty store. Grass-fed types are also a viable choice, since they are much less expensive. Kerrygold Irish Butter is our favorite butter because of its beautiful golden color, creamy texture, and rich flavor. For the greatest pricing, we like to purchase them from Sam’s Club, Costco, or ALDI!

But keep in mind that everything should be done in moderation…

We’re not going to eat butter with chopsticks, even if we enjoy it. Butter, like all wonderful things, should be consumed in moderation to avoid exceeding your macros. To find out what is best for you, go to your doctor.

Before you go to the supermarket, print out our keto shopping list!

There’s been a lot of misinformation in the health and fitness community about butter and its role in the ketogenic diet. A keto diet is often recommended to help people lose weight, lower their cholesterol and triglycerides and decrease inflammation, but people have been quick to throw away the idea that butter is an exception to this.. Read more about keto-friendly butter brands and let us know what you think.

Frequently Asked Questions

Why is butter good for keto diet?

Butter is a great source of fat and it is also a good source of vitamins A, D, E and K. Butter contains saturated fats which are good for the keto diet because they help to lower cholesterol levels.

Which butter is good for keto diet?

The best butter for keto diet is grass-fed unsalted butter.

How much butter is OK on keto?

The amount of butter you can eat on keto is limited to about 1 tablespoon per day.