Is Butter Good for You Compared to Margarine?

Since people want to spread something on their bread that’s creamy, the real question might be is butter good for you compared to margarine. The answer depends upon the margarine. Until recently, most margarines were swimming in trans fats – well-known artery cloggers. With the awareness of the dangers of trans fats, many margarine manufacturers have removed hydrogenated oils from their products. Some of the stick margarines still contain trans fats, but the softer spreads are more likely to be trans fat free.

One improvement also made to margarines is the addition of plant sterols which can help to lower cholesterol levels when used consistently. Still, the presence of plant sterols doesn’t override the importance of a margarine being trans fat free. When comparing margarine to butter, if the margarine is a source of trans fats or hydrogenated oil, butter is usually the better choice from a health standpoint.

Butter Has Its Advantages and Disadvantages

The problem with butter is its high saturated fat content. Just one tablespoon of butter contains eight grams of saturated fat, not an insignificant amount especially if you’re concerned about heart disease. It’s also high in calories at around 100 calories per tablespoon. Those calories and fat grams add up quickly if you add butter to your recipes. You can find margarines with half the number of calories and much less saturated fat than butter, although the trans fat may still be an issue. Margarines are generally made of polyunsaturated fats which are less likely to clog the arteries than the saturated fats in butter – the trans fat issue aside.

Maybe

On the plus side, butter is a good source of vitamin A and conjugated linoleic acid. (CLA). CLA has been shown in some studies to lower the risk of certain types of cancer as well as help to preserve lean body mass, although studies aren’t conclusive on this issue. Butter is also natural, while margarine is processed and refined. Butter also has natural antioxidants to help protect against cell damage.

The Final Word

Should you choose butter as your bread spread of choice? If you’re watching your calorie and fat intake, a healthier option would be to get light or whipped butter. These lighter versions of butter can have as much as fifty percent less calories and fat than regular butter and will still give that sweet, creamy taste. In most cases, this is a healthier choice than using processed margarines as long as you don’t use it in abundance. Check your local grocery store and find out what types of light and whipped butter they offer and then enjoy their buttery taste without all the guilt.

Margarine can be a source for trans fats

Probably the biggest drawback to margarine is that some brands contain trans fats which have been shown to increase the risk of heart disease, probably by lowering levels of HDL, the good cholesterol and raising LDL, the bad cholesterol. Trans fats are of such concern that companies are now required to disclose levels of trans fat contained in products such as margarine. As a result, some margarine manufacturers have removed trans fats from their spreads or lowered the concentration considerably. When reading labels, look closely at the ingredient list to see if it mentions partially hydrogenated oils or fractionated oils. Even if a margarine lists zero grams of trans fats, it can still have small amounts of these unhealthy fats. Solid margarines are the most likely to be high in trans fats. The more liquid the margarine, the lower the trans fat levels, in general.

Butter is usually higher in saturated fat

The other fat that can increase your risk of heart disease are saturated fats. Butter tends to be high in saturated fats which is one reason margarine was lauded as being a healthy substitute for butter for so many years. Most brands of margarine are substantially lower in saturated fats than butter. For example, most solid butter products average around seven grams of saturated fat whereas some margarines such as I Can’t Believe It’s Not Butter Light have only a single gram. Some margarines may still contain high levels of saturated fat, so read labels carefully.

Butter has additional nutritional value margarines don’t have

Although butter has been maligned for being an unhealthy product that view is changing as the potential health benefits of butter are publicized. Butter contains key nutritional ingredients including antioxidants which can help to offset free radical damage to cells. It also is a source of vitamin D and calcium as well as selenium. Another key component, conjugated linoleic acid, is thought to help maintain lean body mass, prevent weight gain, and may reduce the risk of certain types of cancer. The fats found in butter also help to aid in the absorption of certain vitamins and minerals consumed in the diet.

When considering butter vs. margarine, what’s the best alternative? One option is to select a light or whipped butter which is generally lower in calories and saturated fat than regular butter. Land O’Lakes makes a light butter with added canola oil which has only half the calories and fat of regular butter. Canola oil is rich in monounsaturated fats which makes it more heart healthy than regular butter. If used in moderation, this may be a viable option if you’re concerned about health. Another option is to use tub based margarines that are free of trans fats. These tend to be low in saturated fats and can serve as a reasonable butter substitute for cooking and spreading on toast. Some margarines are now also fortified with plant sterols which appear to lower levels of LDL’s by about ten percent, although there’s some question as to whether plant sterols may have some negative effects on the heart independent of lowering LDL. You can also consider alternating a trans fat free margarine with a light or whipped butter. Whichever choice you make avoid using these spreads excessively particularly if you’re at high risk of heart disease.