Butter vs Margarine: Which is Healthier?

Butter and Margarine are both versatile and can be used for cooking or to spread over that freshly baked multi whole grain roll. In terms of one being healthier than the other is still debatable. Although margarine was once thought to be the healthy alternative to butter, it has received some bad press recently due to some brands containing hydrogenated oils or trans fats.

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. When shopping for margarine, 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 and that is why margarine was considered the healthy alternative. 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

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.

So what Is 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. 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. Whichever choice you make, the magic word is Moderation!