Margarine may contain trans fat, which raises LDL bad cholesterol, lowers HDL good cholesterol and makes blood platelets stickier, increasing heart disease risk. Margarine containing hydrogenated or partially hydrogenated oils contain trans fats and should be avoided.
Light margarine — 40 to 45 calories with 4. Margarine with phytosterols — 70 calories with 1 gram of saturated fat in one tablespoon. A spread with heart-healthy plant sterols or stanols; 2 grams per day can help lower LDL cholesterol if your diet is low in saturated fat and cholesterol.
Light margarine with phytosterols — 45 to 50 calories with 1 gram of saturated fat in one tablespoon. Vegan olive oil spread — 80 calories and 2 to 3 grams of saturated fat in one tablespoon. When it comes to choosing between margarine and butter, the real answer is that neither is a good choice.
Avoid solid fats and choose mainly liquid oils like extra virgin olive oil. Otherwise, choose a butter olive oil blend which provides 2. Keep in mind all other butter blends or margarines contain unhealthy plant oils and additives such as food coloring, fillers and gums. But what keeps butter and margarine solid at room temperature? More often, for tub margarine, plant-based solid fats are used such as palm or palm kernel oils.
For heart health , try brushing your bread or toast with olive oil. Butter is a dairy product that manufacturers make by churning cream or milk to separate the solid components from the liquid. People commonly use butter in cooking, baking, and as a spread.
Margarine is a substitute for butter. Manufacturers make margarine from plant-based oils, such as canola oil, palm fruit oil, and soybean oil. Although butter and margarine have different components, both can contain large amounts of different fats. Not all fats are damaging to health, however, and saturated fats may not be as harmful as researchers once thought, according to one article.
This remains controversial. That said, consuming excess fat can increase body weight and raise the risk of obesity. Obesity is a risk factor for heart disease. Heart disease is the most common cause of death worldwide. Making the best dietary choices is one way to preserve the health of the heart and blood vessels.
In this article, we discuss the pros and cons of margarine and butter. We also cover which is better for the heart. The decision of whether to choose butter or margarine depends on the specific dietary needs of the individual. The margarine making process is known as hydrogenation. This process transforms liquid vegetable oil into a solid substance at room temperature.
However, producers have now largely eliminated human-made trans fats from the food supply. This came after the Food and Drug Administration FDA ruled in that manufacturers should phase these out of products over the following 5 years. The most important difference between the two is that butter is derived from dairy and is rich in saturated fats, whereas margarine is made from plant oils.
It used to contain a lot of trans fats, but as mentioned above, manufacturers have now started phasing these out. The American Heart Association AHA presidential advisory suggests that saturated fat raises LDL cholesterol levels due to its effects on overall levels of cholesterol in the arteries.
However, a person can choose the most beneficial option for their diet and needs. To do so, they can look for margarine with the lowest amount of trans fat, preferably 0 grams g , and check the ingredients label for partially hydrogenated oils. Also, be aware that food companies can claim that a product contains zero trans fats if it contains less than 0.
If the margarine contains partially hydrogenated oils, it will contain trans fat, even if the label claims that it has 0 g. Adding butter or margarine to a meal or recipe adds calories that people may not necessarily consider.
However, these ingredients can also serve an important purpose in a meal as a fat source. The body needs fat to function and absorb nutrients. Fat also provides a feeling of satiety. Eating a meal without any fat means that people are likely to feel hungry again shortly after. Another concern for many people is the cholesterol content of butter.
Only animal products contain cholesterol. Most margarine contains little or no cholesterol, whereas butter contains a significant amount of cholesterol. Some people may need to follow a cholesterol-controlled diet as a lifestyle change to manage heart disease or hypercholesterolemia.
Those who need to consume less cholesterol may benefit from switching from butter to margarine. There are still controversies and differing medical perspectives regarding whether butter is more or less healthful than margarine.
One study measured the effect of saturated fat intakes from cheese and butter on LDL cholesterol levels in 92 people with abdominal obesity.
Both the cheese and butter test diets increased LDL cholesterol more than the other low fat, high carbohydrate test diets, a high polyunsaturated fat plan, and a plan high in monounsaturated fat.
Pros: These natural oils are rich in heart-friendly monounsaturated and polyunsaturated fats, and they contain a healthy balance of omega-6 fatty acids and heart-healthy omega-3 fatty acids, as well. Cons: Even though these are mostly healthy fats, they are still fats, which means they are extremely high in calories, packing a whopping calories per tablespoon — even more than butter. Bottom line: Olive, canola and safflower oils are healthier choices overall than butter and most margarines.
Use them as replacements for butter and margarine in most of your cooking, but watch the amounts — those fat calories can add up fast. When you switched from butter to margarine the first time around, you probably tasted several brands before you found one you liked. Now that you are considering switching again, try another taste test.
Pick out a few to try, or ask for recommendations from people who have already made the switch. Then invite some friends, family members or neighbors over, toast up some healthy, whole-grain bread, and compare the flavors of your different spreads. Continue to watch for new products and try new things periodically.
Public concern about trans fat is prompting many manufacturers to explore new ways to remove trans fats from stick margarines, and even to reduce the saturated fat in butter. There are a lot of options out there, and a lot more to come.
For more information on fats, see Ask an Expert: Fat facts. Ask an Expert: Butter vs. Butter 1 Tbsp. Stick Margarine 1 Tbsp.
Canola Oil 1 Tbsp. Total fat.
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