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When it comes to choosing between butter or margarine, it can be difficult to know which is better for our health. On the one hand, butter contains saturated fats, which we are told to limit because too much is bad for the heart. On the other hand, margarine is an ultra-processed food and sometimes contains trans fats, which are largely considered to be even worse than their saturated counterparts. Indeed, this is one food debate that has been going on for decades and, unfortunately, the complexity does not stop there.
Curious? Check out this gallery to find out more.
When it comes to the butter vs. margarine debate, everyone has an opinion. Some are quick to dismiss butter for its high level of saturated fat, while others sleight margarine for being an ultra-processed food.
Margarine, on the other hand, only came on the scene in the early 20th century. It became a popular alternative to butter in the middle of the century, when people began to shun saturated fats.
The truth as to which is better for us–butter or margarine–is unfortunately not simple. Scientists have been researching it for decades, and there is a lot to unpack.
It is helpful first to have a basic understanding of how each is made. Butter is a dairy product made by heating milk and separating the cream.
It consists of 80-82% milk fat, 16-17% water, and 1-2% milk solids. Different versions of butter are available, such as salted, sweet, and reduced fat.
Margarine, on the other hand, is made by beating oil with water to form a solid product. Several other ingredients are then added, such as emulsifiers and coloring.
However, they soon realized that this process of hydrogenation can cause the formation of trans fats–a type of unsaturated fat that is associated with poor health outcomes, such as coronary heart disease.
Nowadays, therefore, it is possible to buy margarines that have a low or zero percentage of trans fats. However, these are synthetic products that contain many additives.
The presence of trans fats in margarine is one of the main reasons that the dairy-free spread is often considered a less healthy alternative to butter.
In general, experts recommend that saturated fats make up no more than 10% of the energy we consume. This is particularly important for people who have risk factors for heart disease.
Indeed, saturated fats are made up of individual fatty acids with different chain lengths, which gives each individual fatty acid different properties and different impacts on health.
This could mean that, for example, the saturated fats in fish are different from the saturated fats in dairy, and the two impact our health in different ways.
According to research by Nita Forouhi, a professor at the University of Cambridge, the saturated fat from meat and butter is linked with a higher risk of heart disease when compared with the fat from fish or fermented dairy products.
In one BBC interview, Forouhi noted the importance of viewing foods as more than the sum of their nutrient parts: "They have macronutrients, loads of different micronutrients, minerals, vitamins, fiber, salt, additives, and some are fermented."
Another aspect to the butter vs. margarine debate is the classification of the latter as an ultra-processed food (according to the most used classification system).
Ultra-processed foods have been linked in multiple studies with poor health outcomes, such as obesity, type 2 diabetes, and heart disease.
However, there are no long-term studies that specifically compare the impact on health of butter versus margarine.
Indeed, many of the current studies that look at the health impact of various foods actually lump butter and margarine into one food type, i.e. spreads.
In order to work out which spread carries a higher risk of developing type 2 diabetes, for example, scientists will need to carry out a proper substitution analysis.
Moreover, it does not make sense to rule out all ultra-processed foods, since some have other health benefits. Margarine, for example, is a good source of vitamin A.
Ultimately, the question as to which is better for us, butter or margarine, does not appear to have a simple answer.
It seems clear that opting for foods that are low in saturated fats, higher in polyunsaturated fats, and with no trans fats is the best option.
Which spread you choose to slather onto your toast, however, will come down to your personal health needs and eating habits.
Sources: (BBC) (News-Medical)
Butter or margarine: which is better for you?
It's not as simple as you might think!
HEALTH Fats
When it comes to choosing between butter or margarine, it can be difficult to know which is better for our health. On the one hand, butter contains saturated fats, which we are told to limit because too much is bad for the heart. On the other hand, margarine is an ultra-processed food and sometimes contains trans fats, which are largely considered to be even worse than their saturated counterparts. Indeed, this is one food debate that has been going on for decades and, unfortunately, the complexity does not stop there.
Curious? Check out this gallery to find out more.