Real butter? Let’s talk about it.
For decades, butter and dairy have been blamed for everything from heart disease to weight gain. But the science doesn’t hold up the way it used to—and frankly, neither does the logic. We’re now understanding that it’s not real, whole dairy that causes problems, but the highly processed, shelf-stable versions stripped of nutrients and pumped with fillers. Real butter, especially from grass-fed cows, contains fat-soluble vitamins like A, D, E, and K2—nutrients crucial for hormone health, immune function, and calcium absorption. When done right, dairy can be one of the most nourishing parts of the human diet.
Cultured butter, in particular, deserves more attention. Unlike standard butter, it's made by fermenting cream before churning, giving it a natural probiotic edge and making it easier to digest for those sensitive to lactose. The fermentation process also enhances nutrient bioavailability and introduces beneficial bacteria that support gut health. For many, this form of butter is not just tolerated—it’s healing. It’s a functional fat, not just a flavorful one. (I have a great recipe for one, but you can find a plethora online. All you need is heavy cream and 24 hours.)
Instead of spiking blood sugar like many ultra-processed oils or low-fat dairy products do, butter provides a slow, steady source of energy. It supports satiety, brain health, and metabolic balance, helping regulate appetite and even aiding in the absorption of antioxidants from vegetables. The demonization of saturated fat has been largely debunked in recent years, with newer studies showing no clear link between moderate dairy fat intake and heart disease—in fact, some even show protective effects when consumed as part of a whole food diet.
So the issue isn’t butter—it’s what we replaced it with. Vegetable oil spreads, skim milk fortified with synthetic vitamins, and lab-created dairy “alternatives” don’t nourish the body the same way. Our cells don’t thrive on novelty—they thrive on the familiar language of traditional fats. When we return to real, full-fat dairy from good sources, especially in cultured and raw forms, we’re not indulging—we’re aligning with what the body actually understands and uses.
