Why You Should Never Eat Vegetable Oil or Margarine

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Why you should never eat vegetable oil or margarine
Wellness Mama » Blog » Health » Why You Should Never Eat Vegetable Oil or Margarine

Aside from whole grains, vegetable oils and margarine are some of the most misunderstood and over-recommended foods in the health community. You’ve probably heard these referred to as “heart-healthy oils,” a good alternative to those “artery-clogging saturated fats.”

Only one problem…. science doesn’t back these claims up!

Vegetable oils are found in practically every processed food, from salad dressing to mayo to conventional nuts and seeds. These oils are some of the most harmful substances you can put into your body, but more on that in a minute!

What Are Vegetable Oils/Margarine?

Vegetable oils (and margarine, made from these oils) are oils extracted from seeds like the rapeseed (canola oil) soybean (soybean oil), corn, sunflower, safflower, etc. They were practically non-existent in our diets until the early 1900s when new chemical processes allowed them to be extracted.

Unlike butter or coconut oil, these vegetable oils can’t be extracted just by pressing or separating naturally. They must be chemically removed, deodorized, and altered. These are some of the most chemically altered foods in our diets, yet they get promoted as healthy.

How Vegetable Oils Are Made

Vegetable oils are manufactured in a factory, usually from genetically modified crops that have been heavily treated with pesticides.

Take for instance the common canola oil, the beauty queen of the vegetable oil industry. It was developed by making a hybrid version of the rapeseed, and it was given its name in the 1980s as part of a marketing effort organized by a conference on mono-saturates.

Rapeseed oil contains high amounts of the toxic erucic acid, which is poisonous to the body. Canola oil is an altered version, also called Low Erucic Acid Rapeseed (LEAR) and it is commonly genetically modified and treated with high levels of pesticides.

Canola (modified rapeseed oil) is produced by heating the rapeseed and processing with a petroleum solvent to extract the oil. Then another process of heat and addition of acid is used to remove nasty solids (wax) that occur during the first processing.

At this point, the newly created canola oil must be treated with more chemicals to improve color and separate the different parts of the oil. Finally, since the chemical process has created a harsh smelling oil, it must be chemically deodorized to be palatable.

Hydrogenated Oil

If the vegetable oil is going to be made into shortening or margarine, it undergoes an additional process called hydrogenation to make it solid at cold temperatures. Unlike saturated fats (butter, coconut oil, etc.) vegetable oils are not naturally solid at these temperatures and must be hydrogenated to accomplish this. During this process of hydrogenation, those lovely trans fats we’ve heard so much about are created.

This chart from this informative article on the history and production of canola oil shows the process in more detail:

canola oil chart

Nothing like petroleum produced, overheated, oxidized, and chemically deodorized salad dressing for dinner…. yum.

(Compare that to butter… Step 1: milk cow. Step 2: let cream separate naturally. Step 3: skim off cream. Step 4: shake until it becomes butter.)

This article has fascinating videos contrasting the production of vegetable oils and butter.

History of Vegetable Oil Production and Consumption

As I mentioned, vegetable oil was practically non-existent in its current form in the early 1900s. Until that time, most people got their fats from animal sources like meat, tallow, lard, butter, cream, etc.

The overall amount of fat consumed has not changed much since then (it has decreased slightly) but the type has changed dramatically. In 1900 the amount of vegetable-based oils that people consumed was basically none. Today, people consume, on average, about 70 lbs of vegetable oils throughout the year. (Hmm, I wonder what 70 pounds of a “food” that was previously non-existent in human consumption might do to our health?)

Add to this the fact that the animals we eat are also often fed genetically modified pesticide-treated seeds and grains (cows are supposed to eat grass by the way!) and the amount of omega-6 rich oils and seeds in our diets is really high!

Though vegetable oil existed in the early 1900s, its use increase that much until the 1950s, when a governmental campaign was launched to convince people to eat vegetable oils and margarine and avoid “artery-clogging saturated fats.”

Check out the rise of canola oil since then (and the decline of butter):

why not to eat canola oil

And the rise in soybean oil production and consumption:

dont eat soybean oil

And corn oil:

u s corn oil consumption

As an interesting correlation, check out the rates of heart disease and cancer since then. As this article notes:

All one has to do is look at the statistics to know that it isn’t true. Butter consumption at the turn of the century was eighteen pounds per person per year, and the use of vegetable oils almost nonexistent. Yet cancer and heart disease were rare. Today butter consumption hovers just above four pounds per person per year while vegetable oil consumption has soared–and cancer and heart disease are endemic.

Since the 1950s these vegetable oils and their derivatives have been increasingly used in processed foods and for frying or cooking. They are marketed as healthy because they contain monounsaturated fats and some level of omega-3 fatty acids.

What’s Wrong With Vegetable Oils?

There are many problems with vegetable oil consumption, and in my opinion, no amount is safe. To understand why, let’s look at a few of the biggest problems with vegetable oils:

Our Bodies Aren’t Meant to Consume Them!

The fat content of the human body is about 97% saturated and monounsaturated fat, with only 3% polyunsaturated fats. Half of that three percent is omega-3 fats, and that balance needs to be there. Vegetable oils contain very high levels of polyunsaturated fats, and these oils have replaced many of the saturated fats in our diets since the 1950s.

The body needs fats for rebuilding cells and hormone production, but it has to use the building blocks we give it. When we give it a high concentration of polyunsaturated fats instead of the ratios it needs, it has no choice but to incorporate these fats into our cells during cell repair and creation.

The problem is that polyunsaturated fats are highly unstable and oxidize easily in the body (if they haven’t already oxidized during processing or by light exposure while sitting on the grocery store shelf). These oxidized fats cause inflammation and mutation in cells.

In arterial cells, these mutations cause inflammation that can clog arteries. When these fats are incorporated into skin cells, their mutation causes skin cancer. (This is why people often get the most dangerous forms of skin cancer in places where they are never exposed to the sun, but that is a topic for another day!)

When these oils are incorporated into cells in reproductive tissue, some evidence suggests that this can spur problems like endometriosis and PCOS. In short, the body is made up of saturated and monounsaturated fats, and it needs these for optimal health.

Vegetable Oils Contain High Levels of Omega-6 Fatty Acids

I’ve talked before about how the body needs omega-3 and omega-6 fats in balance, preferably a 1:1 ratio. Most people consume a much higher ratio of omega-6 fats, and this can lead to problems.

Vegetable oils contain a very high concentration of omega-6 fatty acids and polyunsaturated fats, which cause an imbalance of these oils in the body. Omega-6 fats are easily oxidized with heat or light exposure. This is another reason that when these types of fats/oils are incorporated into tissue like skin cells, the heat and light from sun exposure can increase skin cancer risk.

Unbalanced levels of omega-3 and omega-6 fats have been linked to skin cancer and many types of cancers. As a recent article from the Institute of Natural healing explains:

In one study performed at the University of Western Ontario, researchers observed the effects of ten different dietary fats ranging from most saturated to least saturated. What they found is that saturated fats produced the least number of cancers, while omega-6 polyunsaturated fats produced the most. Numerous other studies have also shown that polyunsaturated fats stimulate cancer while saturated fat does not1 and that saturated fats do not break down to form free radicals.2

In another study, Dr. Vivienne Reeve, PhD, Head of the Photobiology Research Group at the University of Sydney irradiated a group of mice while feeding while feeding different groups of them polyunsaturated and saturated fats. She discovered that the mice that consumed only saturated fat were totally protected from skin cancer. Those in the polyunsaturated fat group quickly developed skin cancers. Later in the study, the mice in the saturated fat group were given polyunsaturated fats. Skin cancers quickly developed.

The 3% of our body that is made up of polyunsaturated fats is approximately half omega-3 fatty acids and half omega-6 fatty acids and our body needs this balance. omega-3s have been shown to reduce inflammation and be protective against cancer, while too much omega-6 fats cause inflammation and increase cancer risk.

Over time, consumption of these oils high in omega-6s and polyunsaturated fats can also lead to other problems, as the above article elaborates:

The journal Epidemiology published a study called, “Margarine Intake and Subsequent Coronary Heart Disease in Men.” Authors of the study followed participants of the Framingham Heart Study for 20 years and recorded their incidence of heart attack. They also tracked both butter and margarine consumption.

The researchers discovered that as margarine consumption increased… heart attacks went up. As butter consumption increased… heart attacks declined.

The study also divided the data into ten year increments. What they discovered is that during the first ten years, there was little association between margarine consumption and heart attacks. However, during the second decade of follow-up, the group eating the most margarine had 77% more heart attacks than the group eating none!

Hmm… saturated fats don’t cause heart disease and vegetable-based fats do! Sounds like something I’ve said before.

Imbalance of these fats can also cause damage to the intestines and along with processed grain consumption can set the body up for a host of food allergies and autoimmune problems.

Chemicals and Additives in Vegetable Oils and Fats

Since vegetable oils are chemically produced, it’s not really surprising that they contain harmful chemicals. Most vegetable oils and their products contain BHA and BHT (Butylated Hydroxyanisole and Butylated Hydroxytoluene) which are artificial antioxidants that help prevent food from oxidizing or spoiling too quickly.

These chemicals have been shown to produce potential cancer-causing compounds in the body, and have also been linked to liver/kidney damage, immune problems, infertility or sterility, high cholesterol, and behavioral problems in children.

Vegetable oils also contain residues of the pesticides and chemicals used in their growth and manufacture and most often come from genetically modified sources.

Reproductive Problems and Problems in Children

Vegetable oils are extremely damaging to the reproductive system and the developing bodies of unborn babies and children. Because the reproductive system in both men and women is constantly producing and dividing new cells, there is potential for mutation and problems when these cells are made of the wrong kind of fats and are oxidized.

This same thing applies to unborn babies and children, whose cells are dividing at high rates. There is more potential for mutation because there are more cells dividing. From this article:

What the scientific literature does tell us is that low fat diets for children, or diets in which vegetable oils have been substituted for animal fats, result in failure to thrive–failure to grow tall and strong–as well as learning disabilities, susceptibility to infection and behavioral problems. Teenage girls who adhere to such a diet risk reproductive problems. If they do manage to conceive, their chances of giving birth to a low birth weight baby, or a baby with birth defects, are high.

Excess consumption of vegetable oils also causes problems with hormone production, since hormones are dependent on certain fats for their manufacture. Vegetable oils that are hardened by hydrogenation to make shortening or margarine are especially damaging.

Other Effects of Vegetable Oils on the Body

Because vegetable oils oxidize easily, they deplete the body of antioxidants since the body must use these to attempt to neutralize the oxidation. People with high consumption of vegetable oils and their products are at risk for vitamin E deficiency and other deficiencies.

Vegetable oil consumption has been linked to a host of other problems, among them (from the same article above):

In test animals, diets high in polyunsaturates from vegetable oils inhibit the ability to learn, especially under conditions of stress; are toxic to the liver; compromise the integrity of the immune system; depress the mental and physical growth of infants; increase levels of uric acid in the blood; cause abnormal fatty acid profiles in the adipose tissues: have been linked to mental decline and chromosomal damage and accelerate aging. Excess consumption of polyunsaturates is associated with increasing rates of cancer, heart disease and weight gain.

In light of all that information, how do you sort out which oils are healthy, and which ones aren’t? Even more important, how do you know how much of each one to consume to be healthy?

Oils and Fats to Avoid

Vegetable oils and their fats should be avoided completely. There are much healthier alternatives and there is no reason or need to consume these types of fats. The main culprits to watch out for are:

  • Canola Oil
  • Corn Oil
  • Soybean Oil
  • “Vegetable” oil
  • Peanut Oil
  • Safflower Oil
  • Cottonseed Oil
  • Grapeseed Oil
  • Margarine
  • Shortening
  • Any fake butter or vegetable oils products

There is no nutritional need for these oils and healthy fats can be found in higher amounts and better ratios in many other types of fats. This article has a great breakdown of the polyunsaturated, monounsaturated, and saturated content in the above oils.

While it is simple enough to avoid these oils themselves, the tougher challenge is avoiding all the foods they are in. Check out practically any processed food, and you will find at least one of these ingredients, often labeled as “partially hydrogenated corn/soybean/etc. oil” or “may contain soybean or canola oil.” These foods in particular often contain one of the above unhealthy oils:

  • Salad dressings
  • Store-bought condiments
  • Mayo
  • Chips
  • Artificial cheeses
  • Store-bought nuts and snacks
  • Cookies
  • Crackers
  • Snack foods
  • Sauces
  • Practically anything sold in the middle aisles of the store

Oils and Fats to Use Freely

There are so many wonderful and healthy fats that are beneficial to the body, so there is no reason to consume the unhealthy ones above. Fats that can be consumed freely for optimal health are:

  • Coconut Oil– Filled with medium chain fatty acids and lauric acid, coconut oil is an all-star of the saturated fats. Since the fat composition in cells in the body is largely saturated fat, it is important to get enough of it from healthy sources. Coconut oil does not oxidize easily at high temperatures or go rancid easily, making it a good choice for cooking and baking. It also makes a great natural moisturizer and can be substituted for butter.
  • Meats – Meat, especially red meat, has gotten a bad rap, and unfortunately, the animals we eat have been as mistreated nutritionally as we have. Meats like grass fed beef and free range chicken has a very different nutritional profile than their feedlot counterparts. Grassfed and free range meats have higher nutrient levels, healthy forms of saturated fats and even omega-3s. If possible, consume these forms of meat.
  • Butter– This one food is usually the one people are happiest to start using again. Butter tastes delicious, and pastured grass fed butter is an excellent source of fat soluble vitamins, healthy saturated fat and other nutrients. In contains a compound that Weston A. Price called Activator X, known to improve nutrient absorption and have preventative benefits against disease.
  • Organic Cream– also a good source of healthy saturated fat, organic heavy cream is essentially liquid butter, and is great served whipped on top of fruit, in desserts or in cream based recipes.
  • Olive Oil– High in monounsaturated fats and low in polyunsaturated fats, olive oil is a great oil for salad dressings, homemade mayo,  and cold recipes. It shouldn’t be used for cooking since its high monounsaturated fat content makes it susceptible to oxidation at high temperatures.
  • Palm Oil– Has a high saturated fat content and is also heat stable. Some sources claim that palm oil production often encroaches on the natural habitat of some endangered animals, though sustainable versions can be found. If in doubt, just use coconut oil.
  • Avocados and Avocado Oil– A good source of monounsaturated fats and great on salads or in guacamole. Avocado oil is mild tasting and can be used in salad dressings.
  • Fish– Fish is naturally high in omega-3 fatty acids and can help improve the omega-3/omega-6 balance in the body. Look for sustainable wild caught sources, and stick to small fish like tuna, sardines, salmon, etc to minimize mercury.
  • Eggs– Another all-star in the healthy fats community, eggs are loaded with vitamins, healthy fats, and necessary cholesterol. Consume them daily from free-range sources.

Oils and Fats to Consume in Moderation

Some fats are nutritious and beneficial to the body but should still be consumed in moderation if they are eaten. Many contain high levels of Omega-6 fats and can therefore mess up the balance of fats in the body.

  • Flaxseed Oil– Though it contains a good amount of omega-3s, it also has a lot of omega-6s and its high polyunsaturated fat content makes it prone to oxidation if heated. Fish oil is a much better source of omega-3s, and in general, I don’t recommend flax oil, though it certainly is not the worst option.
  • Walnut Oil– Also high in omega-6 fats, but it has a great rich taste and can be safely used occasionally in dressings or desserts. It also has a slightly higher resistance to oxidation at higher temperatures than other nut oils.
  • Sunflower Oil– Many brands with a reputation for health consider high oleic sunflower oil safe and even beneficial as it contains some of the same compounds as olive oil. However, most sunflower oils added to vegetable oil blends are not in this form, so I avoid it unless it’s from a company I trust. Short answer: it isn’t something I’d cook with in large amounts or consume by itself, but it isn’t on my no list and I consider true sunflower oil safe.
  • Macadamia Nut Oil– This is one of my favorite tasting oils, but it is expensive. It is great in salad dressings or mayo. It has a lot of monounsaturated fats and low levels of polyunsaturated fats.
  • Nuts– Most types of nuts (remember peanuts are not nuts) are a good source of protein and healthy fats and can be eaten in moderation without problem. Just check to make sure they haven’t been cooked in vegetable oils, which is often the case. Nuts also contain phytic acid, so consuming them in excess can be problematic for tooth and bone health.

What to Do With the Vegetable Oils You Have Already?

If you already have some of the unhealthy vegetable oils in your house… don’t eat them! I’m not a fan of waste either, so use them up in other ways. They can be used to make homemade playdough or floor cleaner. You can also stick them in your shed for oiling tools. (Did I mention, don’t eat them!)

This article was medically reviewed by Dr. Robert Galamaga, whois a board-certified internal medicine physician. As always, this is not personal medical advice and we recommend that you talk with your doctor or work with a doctor at SteadyMD.

Are you ready to throw out the vegetable oils? Still think canola oil is heart healthy? Share below!

Vegetable oil and margarine are artificial fats that have a very negative effect on the body. Find out why you shouldn't consume these oils.

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Katie Wells Avatar

About Katie Wells

Katie Wells, CTNC, MCHC, Founder of Wellness Mama and Co-founder of Wellnesse, has a background in research, journalism, and nutrition. As a mom of six, she turned to research and took health into her own hands to find answers to her health problems. WellnessMama.com is the culmination of her thousands of hours of research and all posts are medically reviewed and verified by the Wellness Mama research team. Katie is also the author of the bestselling books The Wellness Mama Cookbook and The Wellness Mama 5-Step Lifestyle Detox.

Comments

547 responses to “Why You Should Never Eat Vegetable Oil or Margarine”

  1. brad uy Avatar

    hi i really like the article. can you let me know please where you got the figure of 70 lbs of vegetable oil consumption per year per person? i’m trying to track it down for some research. thank yOU!!! b u

  2. Barbara de Lapeyre Avatar
    Barbara de Lapeyre

    For some time I have suspected that there is a problem with the vegetable oils. I grew up in Germany with lots of pork fat and things like doughnuts cooked in palm oil fat. When I emigrated to Mauritius, where we use lots of vegetable oils I kept getting those tremendous headaches I had never experienced before. Totally debilitating.

    I have now changed back to lots of butter and our own pork fat (and then LOTS of it) and have never once suffered even from a ‘ghost’ of the ‘vegetable oil’ headaches or heart and related problems.

    Ideally one would tend to have everything perfectly organic but we are living in the real world – which is largely imperfect, which is why I do my best to live by the rule that food processed and reprocessed should be eyed with suspicion and eliminated for simple unprocessed foodstuff.

    One of the items that also set me on edge is processed cheese. Advertised everywhere around the country and brainwashing generations of people into believing that this is REALLY CHEESE. When I see this being fed to small kids, I cringe……

    Thank you, wellnessmama for this great article. It has reconfirmed a lot of info I already had and which I was trying to pass on – mostly unsuccessfully – the ‘non-believers’ are still Under Influence of advertising and brainwashing of the great multi-nationals and anybody else trying to make their billions.

  3. Vicki A Avatar

    I found this article because I was wondering about a possible connection between acne and hydrogenated oils. As the 20th century wore on, acne problems increased. And so did the consumption of vegetable oils and margarine. Would love to find an answer to this frustrating problem. Thank you for this informative article.

    1. Megan Avatar

      Acne is often a hormonal problem. I would bet that the hormones in conventional meat/dairy have had more to do with it than vegetable oil.

  4. Carlene James Avatar
    Carlene James

    Where are the sources for the research that your facts come from?

  5. Murthy Avatar

    You did not comment on use of sesame oil and peanut oil. will you please inform me.

  6. Laura Avatar

    Any advice on how to inhibit absorption of these bad fats should we find ourselves in a social situation where it’s harder to avoid entirely? I’ve come up with chitosan or apple pectin as possible solutions, but seem to find only conflicting opinions – especially with the chitosan.

  7. Irene Tiger Avatar
    Irene Tiger

    None of us use vegetable oil any more and we threw our old rancid bottle of vegetable oil away

  8. Jenni M King Avatar
    Jenni M King

    My family cannot eat casein (or gluten and should avoid soy as well), so for years we bought Earth Balance. I switched to the soy free version for a while. Then I tried giving it all up: I spread coconut oil on the kids bread (not a hit!), use it for baking and making frosting for birthdays (and I still do since they do not notice a difference). I tried making my own coconut butter- still the kids aren’t happy with me. I tried making my own safe non-dairy “butter” using coconut oil and blending it with olive oil and a smidge of honey and sea salt. Nope- they won’t have it. I gave it a good 8 months to see if their tastes would come around, and I finally have given up. I can’t handle all the complaining, food that has been wasted, all the time and effort for the kids to not eat it. I started buying Earth Balance again. I wish I could give them organic grass fed butter. I could give them ghee, but when we tried that it was a HUGE investment- ghee isn’t cheap, it does not come in an econo-size, no coupons here for it and I have three hungry kids who eat “butter” on their bread, waffles, pasta… they eat it all day every day it seems. Am I going to hurt them by allowing them to eat Earth Balance? What advice would you have for me?

  9. Brad Turner Avatar
    Brad Turner

    The last time I checked, tuna was not in the category of “small fish”.

  10. Jenny B Avatar
    Jenny B

    I agree with your article about oils, that most of them should be cut out completely from our diet, but we can’t forget that saturated fat should be limited (Read Dr. Oz’s YOU on a diet). Even as far back as in the Bible, God told the Jews to not eat meat and cheese together in the same meal.

    1. Wellness Mama Avatar
      Wellness Mama

      That wasn’t because of saturated fat, that was because they weren’t supposed to eat a meat in the milk of its mother. Saturated fat is actually a healthy choice if it comes from a good source 🙂

      1. Jenny B Avatar
        Jenny B

        Have you read YOU on a Diet? Dr. Oz explains in physiological detail how too much sat. fat causes inflammation.

        1. Wellness Mama Avatar
          Wellness Mama

          Except for some big problems like that he doesn’t differentiate between healthy saturated fats and ones from animals raised in unhealthy ways or trans fats.

  11. Paola Bush Avatar
    Paola Bush

    OK, I see that the title of this post says to never “eat” vegetable oils. What about using soybean oil to make soap? Is it ok?

  12. Stephanie Avatar
    Stephanie

    I am a student going to school for early childhood education and am currently doing a placement at a child care centre. There is a child in my classroom who was constipated for several days before finally going to the washroom. The child now fears going to the bathroom thinking that pain will return everytime so she is holding it. Her mother brought her in friday morning and said she gave her a couple tablespoons of vegetable oil to help her go to the bathroom. I have heard of many things to help a child go to the bathroom but never heard of this. The child was crying all day saying her stomach hurt and saying her bum burned and only calmed down after i layed her flat on her back rubbing her tummy for an hour. To me this seems like a very strange inappropriate method to “help” her go tot the bathroom but i am wondering if anyone else has heard of doing this?

  13. Kirsten McCulloch Avatar
    Kirsten McCulloch

    Fascinating stuff, even two years later! Thanks for such a comprehensive article.

    One question – you mention nuts, but not seeds – what about chia seeds, pepitas and the like? Okay, I know those two aren’t actually very similar, but I tend to add them both to my oats in the morning…

    Also, re Activator X in butter – I thought that it was only in raw butter? Or am I mis-remembering that?

    1. Wellness Mama Avatar
      Wellness Mama

      Seeds are generally ok in moderate amounts. I think activator X is only in grassed raw butter…

  14. Nikki Avatar

    OMG I have been fed a bunch of lies by society, thnx for the article. Gonna show this to my mum.

  15. Brittany Avatar
    Brittany

    I have never once heard anyone anywhere claim that vegetable oil is anything but unhealthy. I have only heard olive and coconut oils being pushed as healthy oils. And I am quite concerned with your recommendation to consume as much palm oil as you desire, considering the devastating consequences it causes to the planet and it’s inhabitants. Not even going bring up the meat and butter.

  16. Deborah Avatar
    Deborah

    Hi, I’ve just been reading this article with great interest. I’ve been
    cooking with olive oil and will stop immediately! However, I keep
    hearing conflicting things about palm oil. When I was living in
    Thailand, I heard most of the health problems of the Thais (rising
    obesity being one) come from their habit of (deep) frying with palm oil.
    So we stuck to coconut oil. Here, palm oil is listed as healthy. I’d love to hear more about this.

    1. Wellness Mama Avatar
      Wellness Mama

      Palm oil is healthy if not refined, but unfortunately, many sources of it are unsustainable and harmful to either the environment or the workers… We usually stick to coconut oil too, but there is a palm oil from Tropical Traditions that is sustainable.

  17. Monique Avatar
    Monique

    I have a daughter with sever allergy to dairy protein and beef. We have no choice bu margarine here. Why not coconut? Well because my husband is allergic to it. We use Earth’s Best Organic fake butter. Its the only choice I’ve got unless you have another suggestion…

    1. Shauna Avatar

      If your daughter is allergic to the milk protein, then try ghee, or clarified butter. Ghee is made by liquifying the butter and separating the remaining milk (and thus, the lactose and protein) out. You can even make it at home, if you want. Most people who can’t handle regular butter can handle ghee.

      Alternatively, you can also use lard in place of butter. There are even recipes for lard spreads if you do bread.

  18. Martin Lewis Avatar
    Martin Lewis

    THANKS FOR THE INFO. LATELY I FIND MYSELF LOOKING AT WHATS IN MY FOOD ON THE BACK OF EVERY PACKAGE. AND IF IT HAS VEGETABLE OIL I RUFUSE TO EAT IT IM TRYING TO GET BETTER AT YM EATING HABITS

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