Five Reasons Extra Virgin Olive Oil Is A Substitute For Butter

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Why Morocco Gold Olive Oil Is The Healthiest Fat Choice You Can Make

Updated January 12th 2022

Morocco Gold Luxury Packaging Min
Olive Oil As Substitute For Butter

New research has shown that using olive oil instead of butter, margarine or other saturated fats can protect you from dying from cancer, cardiovascular and respiratory disease, dementia and other conditions.

The new study – reported by CNN Health – suggests using olive oil as a substitute for butter and increasing the monounsaturated fats found in olive oil can help to guard against some of the most common life-threatening diseases.

“It’s a combination of both decreasing the amount of saturated fat at the same time you’re increasing the monounsaturated fats found in olive oil,” said Dr. Howard LeWine, the chief medical editor of Harvard Health Publishing, part of Harvard Medical School.

“The takeaway is to use olive oil every time you can as a substitute for saturated fats when you’re cooking or in your salad dressings,” said LeWine, who was not involved in the study.

Why Swap Butter For Extra Virgin Olive Oil?

The study, published this month in the Journal of the American College of Cardiology, examined the diets of people enrolled in two large government-funded studies: the Nurses’ Health Study and the Health Professionals Follow-up Study. Researchers then compared the diet findings to disease and death records for those people over time.

Men and women who replaced just over 2 teaspoons (10 grams) of margarine, butter, mayonnaise or dairy fat with the same amount of olive oil had up to a 34% lower overall risk of dying than people who ate little to no olive oil, according to study author Marta Guasch-Ferre, a senior research scientist at the Harvard T.H. Chan School of Public Health.

This is the first long-term study, including more than 90,000 participants followed for up to 30 years, conducted in the American population on olive oil and mortality. Previous studies were conducted in Mediterranean and European populations where the consumption of olive oil tends to be higher. Our results provide further support for recommendations to replace saturated fat and animal fat with unsaturated plant oils, such as olive oil, for the prevention of premature death.

Marta Guasch-Ferre

People who reported eating the highest levels of olive oil had a 19% lower risk of dying from heart conditions, a 17% lower risk of dying from cancer, a 29% lower risk of dying from neurodegenerative disease, and an 18% lower risk of dying from respiratory disease mortality compared with those who never or rarely consumed olive oil in place of saturated fats, said Susanna Larsson, an associate professor of epidemiology at the Karolinska Institutet in Sweden, in an accompanying editorial.

The connection between olive oil and fewer deaths from brain disease was “novel,” Larsson wrote. “Considering the lack of preventive strategies for Alzheimer’s disease and the high morbidity and mortality related to this disease, this finding, if confirmed, is of great public health importance.”

Morocco Gold Extra Virgin Olive Oil
Morocco Gold Extra Virgin Olive Oil


Making the choice to substitute extra virgin olive oil for butter is one of the healthiest choices you can make.  Although many of us are dependent on butter and saturated fat in our daily food preparation, it is easy to swap to extra virgin olive oil and still achieve great flavour without the strain on your heart and daily calorie intake.  So, what are some of the easiest ways to substitute extra virgin olive oil for butter?

Extra Virgin Olive Oil As A Substitute For Butter In Baking

Baking With Extra Virgin Olive Oil
Baking With Extra Virgin Olive Oil

Baking continues to enjoy a global revival with popular television programs even managing to make baking ‘cool’ again.  But there is no doubt that many baked goods have a heavy reliance on butter and saturated fats.  But this need not be the case as a quality extra virgin olive oil. That bottle of extra virgin olive oil sitting on your pantry shelf can revolutionize your favourite baked treats. While often thought of for salad dressings, marinades and sautéing, your extra virgin olive oil can also be used as a valuable alternative to butter or other fat in your baked recipes. Each extra virgin olive oil carries a unique flavour profile that deepens the complexity of your dish. Because the flavour can be so accentuated in baked goods, it is important to use high-quality extra virgin olive oil such as Morocco Gold.

A second reason for using extra virgin olive oil in your baked treats is the health benefits that come along. Extra virgin olive oil has no shortage of benefits for your health and wellness. This monounsaturated fat helps keep your cholesterol in check as well as offering a host of antioxidants that are essential for healthy living. Incorporating a more monounsaturated or polyunsaturated source of fat rather than just saturated fats. Compared to vegetable oils, extra virgin olive oil is free from chemicals and other impurities that compromise both the nutrients and flavour of the ingredient.

Extra virgin olive oil can easily be substituted for butter in several recipes, in everything from breads to cookies to brownies to pies.

But using extra virgin olive oil in a recipe that calls for butter isn’t quite an equal comparison. When a recipe calls for butter, you’ll want to use ¾ of that amount. For example, if the recipe needs six ounces of butter, use just four ounces of extra virgin olive oil.

Why isn’t it an even swap? Extra virgin olive oil is 100% fat while butter is only 80% fat. If you’re swapping regular canola or vegetable oil for extra virgin olive oil, it will be an even substitute.

Extra Virgin Olive Oil As A Vegetable Oil Substitute : Deep Frying/ Sauteing

Deep frying or sauteing food involves cooking the food in hot fat, usually in a pan, to encourage the formation of an outer crust to the food and an even cook inside. If you choose a high-quality extra virgin olive oil, such as Morocco Gold, it is possible to achieve the high temperatures (around 350°F to 375° F, 176 – 190° C) required to effectively deep fry/ sauté your food.

Smoke Point Of Olive Oil

In order to deep fry your food properly your chosen oil must have a high enough smoke point to withstand the process and the best extra virgin olive oils – such as Morocco Gold – have a smoke point of 374–405°F (190–207°C).

The health benefits of opting for extra virgin olive oil to deep fry your food are huge. While many other deep frying staples tend to be saturated fats which contribute to high cholesterol and clogged arteries, extra virgin olive oil is a monounsaturated fat which can help lower cholesterol.

Extra Virgin Olive Oil As A Vegetable Oil Substitute : Grilling

Grilling With Extra Virgin Olive Oil
Grilling With Extra Virgin Olive Oil

Extra virgin olive oil, such as Morocco Gold, is a much healthier option for grilling than some other vegetable oils, such as corn or canola which – according to eatthisnotthat can trigger inflammation and weight gain. And, remember, it is a myth to think that extra virgin olive can only be used in low heat cooking. The latest scientific research shows that olive oil can take the heat! Researchers heated common cooking oils to high temperatures and found that extra virgin olive oil is more stable than canola, grapeseed, coconut, avocado, peanut, rice bran, sunflower and refined olive oil.

So, next time you are preparing your meat or marinade, reach for a bottle of the best extra virgin olive oil to brush your food with and prevent it sticking to the grill.  It works particularly well with chicken, root vegetables and flat bread pizza, just to name a few but check out our recipe section for lots more ideas, such as this Grilled Steak with Olive-Almond Gremolata

Extra Virgin Olive Oil As A Substitute For Butter : As A Spread

Extra Virgin Olive Oil Spread
Extra Virgin Olive Oil Spread

Many of us love nothing more than to reach for our favourite bottle of extra virgin olive oil as a simple dip to accompany some freshly baked bread.  But, how often have you considered using it to make a spread for your toast or sandwich?  Olive oil spread is better for you than butter or margarine and can be made simply by keeping olive oil at a cold enough temperature that it solidifies.

Here’s how to make olive oil spread in four simple steps:

  1. Pour your favourite extra virgin olive oil, such as Morocco Gold, into a small container
  2. Add any herbs or spices (such as parsley, oregano, basil or garlic – optional) for more flavour.
  3. Pop the container in the freezer overnight.  This will cool the oil quickly, but frozen oil is a bit too hard.  In the morning, move the container to the fridge and let it soften.
  4. After some softening time in the fridge, the olive oil should be a spreadable consistency.  Enjoy!

Extra Virgin Olive Oil As A Substitute For Butter : Roasting

Not only does Morocco Gold Extra Virgin olive oil help food to cook it also adds a premium, tasty addition to the dish. High quality extra virgin olive oil also has the unique ability to draw out and accentuate the taste of whatever you are preparing.

As explained in, oil is an essential component in any roast and – contrary to common misconception – extra virgin olive oil can withstand the heat of the oven and contribute to a wonderful flavour for many roast vegetable dishes. It is also a healthier alternative to many other roasting options – such as animal fats, butter or other saturated fat.

Try making our roasted cherry tomato caprese as a healthy lunchtime meal.

Where to buy Morocco Gold Extra Virgin Olive Oil

If all of this has inspired you to swap your regular butter or fat for a healthier extra virgin olive oil, there is no better option for taste and health-enhancing polyphenols than Morocco Gold.  Purchase your bottle of our latest 2021 harvest here.