What Are the Uses of Shea Butter?
Shea butter is fat that is mainly prepared or made from the fruits of the shea tree (Vitellaria paradoxa). This tree is native to central and northern Togo in the African continent. The shea fruit contains seeds from which the oil can be extracted. While shea butter comes in both refined and unrefined forms, the unrefined shea oil is usually removed from the seeds by hand only. The refined shea butter is usually extracted or removed from the seeds by manufacturing through the help of certain chemicals used in this refining process. The most important fact to note about shea butter is that it is derived from the seeds directly and not from dairy, making it a purely vegan substitute for all those who avoid animal-based foods or products.
Shea butter is crucial and popularized in the dermatologic and cosmetic industry for managing skin issues. For instance, it is most often used topically in managing skin conditions like reducing wrinkles or eliminating spots. Shea butter is the most common commercial ingredient one may often come across in both skin creams and lotions. Shea butter is commonly consumed as well when used traditionally as a part of African cooking. The culinary use of shea butter in most other countries throughout the globe remains limited.
What Is the Nutrition Content of Shea Butter?
The following nutrition information is provided by The United States Department of Agriculture (USDA) for the consumption of approximately one tablespoon or 13.5 grams (0.47 ounces) of shea butter listed below:
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Sugars: Nil.
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Protein: Nil
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Sodium: Nil.
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Carbohydrates: Nil.
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Fiber: Nil.
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Fat: 14 g (0.49 ounces).
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Total Calories: 120 kilocalories.
As shown from the enlisted content, there are literally neither carbohydrates nor the number of sugars, starch, and fiber in this shea butter is negligible or almost zero. Nutrition research shows that even the glycemic load and the glycemic index of shea nut butter are close to or nearly zero, meaning they can be consumed easily by pre diabetics and diabetic individuals. Around 14 grams (0.49 ounces) of total fat in a single serving (considered info for one tablespoon). About half of the fat in shea butter is nearly heart-healthy monounsaturated fat, around six grams (0.21 ounces), while the other half of the fat, about 6 grams (0.21 ounces), is only saturated fat content. Only a small amount of polyunsaturated fat in shea butter is almost 1 gram (0.035 ounces).
What Is the Current Research Underway for Shea Butter Application and Topical Use?
Many health practitioners may recommend shea butter commonly for skin conditions that claim that it can provide several benefits, be it relief from facial or skin acne or muscle soreness. Some also believe it can treat sinus infections, promote wound healing, and even treat conditions like hay fever and arthritis. However, insufficient scientific evidence supports these claims as current research is still ongoing. However, most current studies indicate promising results regarding shea butter's anti-inflammatory and antioxidant potency as a topical agent. The butter is supposed to work with the mechanism of action rather than as an emollient while smoothening and softening the skin. When skin is moisturized with such an emollient, it might relieve both skin inflammation and clinical symptoms in Individuals suffering from eczema, according to current research.
Does Shea Butter Contain Good or Bad Fat?
Though one can easily consume or add shea butter into the recipes, one may gain some health benefits in a limited fashion only from the monounsaturated fat it provides. While monounsaturated fats reduce low-density lipid (LDL) cholesterol or ‘bad’ cholesterol in the blood, this can reduce or considerably lower the risk of developing cardiovascular disease and stroke. Also, the added benefit of shea butter is that it can sustain immunity while maintaining cellular health in the body, according to the information given by the American Heart Association. The downside of controversy surrounding shea butter consumption regularly is the equal amounts of saturated fat, which may not be healthy. Saturated fat may contribute to higher levels of bad cholesterol or LDL levels in the blood, which health experts and researchers do not usually recommend. Consumers should always replace the less healthy or saturated fats with healthier cardioprotective monounsaturated and polyunsaturated fats. In the case of shea butter, consuming too much can lead to possible weight gain because of its saturated fats.
Which Is Better: Refined vs. Unrefined Butter?
According to the information given by the American Shea Butter Institute, refining is the process of this butter to remove its color, odor, and other undesirable qualities that may exist in its unrefined form. This is because the unrefined version of shea butter may be rather yellowish or creamy, but the refined shea butter is white and odorless. However, the institute's information states that the butter may be deprived in this phase of important bioactive nutrients contained in it, making it less desirable to most consumers. Hence, the unrefined shea butter scores higher on nutrient content than the refined versions.
How to Store and Use Shea Butter?
If purchasing the unrefined butter, then it is ideal to place it in an airtight container or rather wrap it tightly in plastic wrap and then store the butter in a cool, dry place away from sunlight and away from the stove as well as in the kitchen (if using it for cooking). Ideally, it can be stored properly for nearly 18 to 24 months. If the shea butter has a smoky or rancid smell after storing it for a while, it may have gone bad and is no longer safe to use. Even the culinary recipes that call for shea butter are quite less or not known unless one can find a few of them from the African cooking recipes where it is more commonly used. One can easily substitute other fats or conventional cooking oil-based recipes with shea butter in the kitchen; for instance, in vegetable or stir fry recipes, one can add shea butter instead of any other fat. One can also add butter to the smoothies to yield the drink a creamy texture. One can also use it in recipes for preparing baked food items and grain dishes that incorporate more amounts of butter.
Conclusion:
Thus, shea butter is a good vegan substitute for other animal-based fats and oils, best used for topical skin application. More scientific research is currently needed to understand its complete benefits. Consuming or using it only in moderation would be ideal because it contains equal amounts of saturated and unsaturated fat.
