Butter—where would we be without it? This ingredient is a staple in most kitchens across the world and an essential ingredient in many recipes. Unfortunately, though, you’ve likely heard that butter can lead to weight gain and other health issues when consumed in excess. This is because it’s high in saturated fats. And while margarine may seem like a healthy option, we’re sad to admit that this alternative also comes with a range of health risks. In fact, it may even be worse than the real thing. But that doesn’t mean you have to cut butter out completely! The key, in addition to moderation, is to choose the healthiest variety possible.

But what is the healthiest type of butter out there for those of us trying to shed a few pounds? To find out, we spoke to certified nutritionist Heather Dyc, a certified nutritionist. She told us that choosing organic, grass-fed or pasture-raised butter is your best bet while you navigate your weight loss journey. Learn more about the benefits of this ingredient below.

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Organic, grass-fed, or pasture-raised butter

Before we dive into why organic, grass-fed, or pasture-raised butter is the best option, it helps to know why other varieties can be so detrimental to your weight loss goals. As Dyc explains, butter is “made mostly of milk fat—around 80% to be exact. It’s also calorie-dense. A one-tablespoon serving contains 100 calories, 12 grams of fat, and 7 grams of saturated fat.”

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In addition to all that fat and calories, it’s also worth nothing that butter could cause digestive issues. It’s also low in nutritional value. Both of these factors could affect your ability to lose weight. “Butter is also a dairy product, which tends to be hard to digest and highly inflammatory for some people. Aside from the calories you’re getting from fat, butter doesn’t contain fiber, antioxidants, or other bioactive compounds that are generally utilized for weight loss,” Yikes!

Luckily, organic, grass-fed, or pasture-raised butter like the kind Dyc recommends could reduce the risk of these issues. When a butter is labeled this way, she explains, “this means that the butter comes from cows that have been grass-fed most of their life, meaning it’s higher in omega-3 fatty acids and lower in saturated fat,” she notes. Those omega-3 fatty acids are healthy fats that can do wonders for your body—and they can even aid weight loss.

Organic valley

While any organic, pasture-raised butter is a healthy choice (especially when compared to margarine), Dyc recommends one brand in particular: the Organic Valley Cultured Organic Pasture Butter. “In addition to being higher in healthy fats, it contains probiotics for gut health,” she tells us. “It’s also free from antibiotics, hormones, and other additives you don’t want in your food.” Perfect!

She offers another word of advice, too: consider incorporating olive oil into your meals, rather than loading them with butter alone. This oil is loaded with benefits. “Try using a blend of butter and olive oil to cook your meats and vegetables in,” Dyc says. “The fats from these foods will help you absorb the antioxidants from the vegetables.”

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The bottom line

Ultimately, of course, a little bit of margarine or “unhealthy” butter here and there won’t cause you to gain weight overnight. Additionally, swapping your go-to tub of butter for an organic option isn’t going to lead to immediate weight loss. And just like any other food, consuming too much of this healthy option could still cause you to put on some extra pounds. At the end of the day, the key to healthy weight loss is to maintain a balanced diet and consistently follow smart habits. When combined with other changes, making the switch to organic, pasture-raised, or grass-fed butter is one small step in the right direction.