The debate about whether margarine or butter is more healthful is ongoing. Both products seem to have advantages and disadvantages for health.
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
That said, consuming excess fat can
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.
When the medical community decided that butter was not healthful due to its “bad” saturated fat content, food scientists worked to create margarine from plant oils, which they considered to be more healthful.
The margarine making process is known as hydrogenation. This process transforms liquid vegetable oil into a solid substance at room temperature. However, research eventually found that trans fats — which margarine contains — raise low-density lipoprotein (LDL), or “bad,” cholesterol levels and reduce the levels of high-density lipoprotein (HDL), or “good,” cholesterol.
Margarine therefore developed a reputation for containing a collection of harmful chemicals.
However, producers have now largely eliminated human-made trans fats from the food supply. This came after the Food and Drug Administration (FDA)
The differences between butter and margarine
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 2017 American Heart Association (AHA)
However, saturated fat increases LDL cholesterol levels less than trans fats, and it does not affect HDL.
There is no 100% healthful option when it comes to butter or margarine. 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 0.5 g per serving. If the margarine contains partially hydrogenated oils, it will contain trans fat, even if the label claims that it has 0 g.
When buying butter, people should try to choose grass-fed varieties, if possible.
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
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.
However, there was no impact on markers of inflammation, blood pressure, or insulin or glucose levels between all of the tested diets. These markers are typically higher than usual in people at risk of cardiovascular disease.
Another
The study leaders recruited healthy adults to use 50 g of one of these fats daily for 4 weeks. Butter increased LDL cholesterol more than either olive oil or coconut oil. However, none of the three test diets led to changes in body weight, body mass index (BMI), abdominal fat, fasting blood sugar, or blood pressure.
The authors therefore concluded that factors other than the type of fat require investigation when considering dietary fat intake and its relationship to human health.
A
The results revealed lower LDL levels in all the participants who used oil-based margarine instead of butter. Those with obesity showed less of an improvement in LDL levels than those within the ideal BMI range.
Another
The authors analyzed results from multiple studies and concluded that no high quality evidence exists to support the effectiveness of a diet higher in unsaturated fats for preventing or treating heart disease.
One tablespoon of unsalted butter weighing
- 102 calories
- 11.5 g of fat
- 7.17 g of saturated fat
- 30.5 milligrams of cholesterol
- 0 g of carbohydrates
- 0 g of sugar
Butter consists of
This may be because grass-fed dairy products are
Regular or non-grass-fed butter contains significantly less, if any, of these nutrients.
Margarine can contain a range of ingredients. Manufacturers add salt and other compounds to margarine to keep the flavor and texture enjoyable for the consumer. These include maltodextrin, soy lecithin, and mono or diglycerides.
They may also use olive oil, flaxseed oil, and fish oil in the production process. Some margarine producers might add vitamin A and salt. However, many types of margarine are free from artificial flavors and preservatives.
Some types of margarine are for use as a spread only, and people should look for alternatives when baking or cooking.
People with soy, dairy, or other allergies or sensitivities need to read the labels and compare brands to find the margarine that best suits their needs and preferences.
The sections below look at three different types of margarine.
Stick margarine
One tablespoon of unsalted stick margarine weighing
- 102 calories
- 11.5 g of fat
- 2.16 g of saturated fat
- 0 g of cholesterol
- 0 g of carbohydrates
- 0 g of sugar
This type of margarine may contain slightly fewer calories than butter, but some products may contain trans fats.
Light margarine
Per tablespoon, light margarine or margarine-like spread
- 50 calories
- 5.42 g of fat
- 0.67 g of saturated fat
- 0 g of trans fat
- 0 g of cholesterol
- 0.79 g of carbohydrates
- 0 g of sugar
Light margarine contains a higher percentage of water than traditional margarine, making it lower in calories and fat. Even though it contains less saturated fats than regular margarine, it may still contain some partially hydrogenated oils.
Margarine with phytosterols
Some types of margarine contain plant compounds called phytosterols.
Phytosterols are similar in structure to cholesterol. As a result, they compete with cholesterol for absorption in the body, reducing how much cholesterol the body absorbs. This may bring down levels of blood cholesterol. Margarine with phytosterols contains a blend of oils, such as olive oil or flaxseed oil.
However, a 2011 editorial in the journal Cardiovascular Research suggested that phytosterols may have their own harmful effects on the walls of blood vessels.
The long-running debate about whether butter or margarine is the best choice for health may continue for some time. However, this may not actually benefit the overall discussion about nutrition and health in the long run.
Each person’s body may respond differently to dietary fats based on genetic tendencies, their current health status, sex, and their overall nutritional pattern.
Butter can raise LDL cholesterol, but some studies do not seem to confirm that it adversely affects other risk factors for heart disease or stroke. Also, health experts no longer see oil-based margarine as damaging to health, and it does seem to lower LDL cholesterol.
More recent studies show that they do not affect other risk factors for heart disease or stroke.
The calories in both butter and margarine can add up with regular use in large servings. People following a weight-controlled diet should try to manage total calorie intake. This involves extra consideration when considering spreads and cooking or baking materials.
Many other factors, such as lifestyle and genetics, play a role in the development of cardiovascular disease. The best advice may be to focus on the lifestyle changes that are possible to make to improve overall health and well-being, rather than focusing on a single dietary component.
Having moderate amounts of both butter and margarine on-hand, and alternating margarine with grass-fed butter, might allow a person to reap the benefits of both without contributing to excessive total fat intake.
Q:
Is there an alternative to both butter and margarine that provides even more health benefits?
A:
Olive oil, a monounsaturated fat, is a good choice when looking for a healthful alternative to butter and margarine. It is full of antioxidants and can reduce cholesterol and inflammation, as well as improve blood sugar control.
Other creative alternatives with which to replace butter and margarine in baking include avocado, applesauce, pumpkin puree, nut butters, Greek yogurt, mashed banana, and even pureed black beans. All have the potential to increase the nutritional value of foods.
However, a person should do their research on how to correctly substitute.
Answers represent the opinions of our medical experts. All content is strictly informational and should not be considered medical advice.
FAQs
What butter is the healthiest for you? ›
“Grass-fed butter has the nutritional edge in that it offers more heart-healthy nutrients than regular butter in a less-processed product than margarine,” Malkani says.
What type of margarine is healthiest? ›When it comes to healthy margarine, Smart Balance may come to mind. With no hydrogenated or partially hydrogenated oils, Smart Balance may be one of the best cholesterol-reducing margarine brands on the market. Additionally, it contains zero trans fat.
What is the healthiest butter or substitute? ›- Nutritionally, olive oil may be a healthier option than butter since it is rich in vitamins, polyphenols, and monounsaturated fat. ...
- People who are trying to lose weight may choose to substitute coconut oil for butter because of its effect on metabolism.
Margarine usually tops butter when it comes to heart health. Margarine is made from vegetable oils, so it contains unsaturated "good" fats — polyunsaturated and monounsaturated fats. These types of fats help reduce low-density lipoprotein (LDL), or "bad," cholesterol when substituted for saturated fat.
What is the healthiest spread to put on bread? ›- Peanut Butter. 1 tablespoon of peanut butter has 95 calories. ...
- Mint Chutney. No desi sandwich is complete without this nutritious spread. ...
- Almond Butter. ...
- Tomato Chutney. ...
- Guacamole. ...
- Hung Curd. ...
- Hummus. ...
- Garlic Chutney.
Butter is thought to be a better diet option than hydrogenated margarine since it contains less trans-fat. Still, the American Heart Association (AHA) indicates both butter and margarine can increase LDL cholesterol, but margarine more so.
What is the best spread for cholesterol? ›The Best Options
The most heart-healthy options are neither butter nor margarine, but olive oil, avocado oil, and other vegetable-based spreads. 7 In baked goods, consider substituting applesauce, nut butters, or squash purees for butter.
"Overconsumption of butter can result in excess visceral fat being stored deep in your abdomen due to its high levels of saturated fat," notes Malorie Thompson, PN1 nutritionist. "Visceral fat is linked to an increase in several negative health conditions, including heart disease, Alzheimer's, and type 1 diabetes."
Which is better for diabetes butter or margarine? ›Eating butter in moderation is safe for those with diabetes. Choosing real butter instead of margarine will decrease trans fat intake and have a better overall impact on heart health and diabetes management. Since butter is a saturated fat, being mindful of total daily intake is important.
What is the best butter to use if you have high cholesterol? ›You can help reduce your risk of high cholesterol by substituting foods for regular butter that are lower in saturated fat or have been shown to have less impact on heart disease risk, such as: grass-fed butter. Earth Balance spread, a vegan, soy-free, non-hydrogenated option. avocados.
Does butter raise cholesterol? ›
Scientists around the world simultaneously showed that saturated fat—the kind in butter and lard—increases both “bad” LDL cholesterol and “good” HDL cholesterol, making it similar to carbohydrates overall but not as beneficial to health as polyunsaturated fats from nuts and vegetables.
Is I can't believe it's not butter healthier than butter? ›For its Original Spread, the margarine's marketers praise it for having “70% less saturated fat than butter.” That's true, but each 1-tablespoon serving of “I Can't Believe It's Not Butter” still contains 2 grams of artery-damaging saturated fat.
What is the best butter for diabetics? ›Unsalted butter or grass-fed (organic) butter is good for diabetic patients. Unsalted butter has no sodium, which is good for diabetic patients as well. What Can Diabetics Use Instead of Butter? Ideally, olive oil, nut butter, or clarified butter can be used by diabetes patients.
What is difference between butter and margarine? ›Butter is made from heavy cream. It contains higher levels of saturated fat, which can lead to several risks. Margarine is made from vegetable oils. It contains unsaturated fats that serve as “good” fats in the body.
Is butter healthier than olive oil? ›In a nutshell, butter is much higher in saturated fats than olive oil, made of 63% saturated fat as compared to approximately 14% for olive oil. As olive oil is also high in vitamins E and K, beneficial fatty acids, and antioxidants that help reduce inflammation, olive oil is considered to be healthier than butter.
Is butter inflammatory? ›High-fat and processed red meat (like hot dogs): These have a lot of saturated fat, which can cause inflammation if you get more than a small amount each day. Butter, whole milk, and cheese:Again, the problem is saturated fat. Instead, eat low-fat dairy products. They aren't considered inflammatory.
Is eating toast with butter healthy? ›“One to two tablespoons of butter will give you 100-200 calories of fat and that might keep you feeling full for a while. However, you will not get any of the other needed nutrients that a good breakfast can provide.” It also may not help you lose or maintain a healthy weight.
Is banana on toast healthy? ›Even though a slice of toast with banana is a healthy option as it combines fruit and fiber, this meal largely consists of carbs. Make sure to add a source of protein (such as a hard boiled egg) and a source of healthy fats (a scoop of peanut butter or almond butter) to amp up the nutritious value of your meal.
What is the best margarine for cholesterol? ›The plant sterol enriched margarine spreads are high in polyunsaturated and monounsaturated fats, plus have the benefits of plant sterols to help lower your blood cholesterol levels further. The Heart Foundation recommends all polyunsaturated or monounsaturated margarine spreads be consumed in moderate amounts.
Is it healthy to eat butter? ›In moderation, butter can be a healthy part of your diet. It's rich in nutrients like bone-building calcium and contains compounds linked to lower chances of obesity.
Can I substitute margarine with butter? ›
Can they be used interchangeably? Yes, butter and margarine can usually be substituted for one another. If they can't the recipe will say so. You'll also just want to be cautious that there may be some slight texture and taste changes, as mentioned above, if you decide to substitute.
Is olive oil margarine good for you? ›Olive oil, a monounsaturated fat, is a good choice when looking for a healthful alternative to butter and margarine. It is full of antioxidants and can reduce cholesterol and inflammation, as well as improve blood sugar control.
What is the fastest way to lower LDL cholesterol? ›Fill Up on Fiber
Foods like oatmeal, apples, prunes, and beans are high in soluble fiber, which keeps your body from absorbing cholesterol. Research shows that people who ate 5 to 10 more grams of it each day saw a drop in their LDL. Eating more fiber also makes you feel full, so you won't crave snacks as much.
The fiber and potassium in bananas can reduce the level of cholesterol and blood pressure. Banana is especially known as a good source of soluble fibre which will gives one a healthy body and good immune system.
What sandwich spread is good for high cholesterol? ›High cholesterol: Nutritionist reveals top prevention tips
Firstly, sunflower spread should be one of your go-to choices as it contains unsaturated fats.
However, of those fats allowed, less than seven per cent of total calories should be saturated fats. Butter usually has seven grams of saturated fat per tablespoon, so keeping intake to less than three teaspoons (or one tablespoon) is ideal.
Does butter raise blood pressure? ›According to a 2015 study , full fat dairy doesn't raise blood pressure.
Are eggs good cholesterol? ›Answer From Francisco Lopez-Jimenez, M.D. Chicken eggs are an affordable source of protein and other nutrients. They're also naturally high in cholesterol. But the cholesterol in eggs doesn't seem to raise cholesterol levels the way some other foods, such as those high in trans fats and saturated fats, do.
Will butter raise blood sugar? ›People often think that butter causes diabetes but that is far from the truth. The glycemic index of butter is 50, which is lower than the 'low range' in the glycemic index. Surprisingly, butter helps to maintain blood sugar levels as it has monounsaturated and polyunsaturated fats.
How do you bring blood sugar down quickly? ›...
Eat a consistent diet
- whole grains.
- fruits.
- vegetables.
- lean proteins.
Is I cant believe its not butter good for cholesterol? ›
I Can't Believe It's Not Butter! spreads contain 0mg cholesterol per serving. Phew!
Does olive oil raise cholesterol? ›Olive oil is packed full of beneficial antioxidants that can lower your "bad" (LDL) cholesterol while leaving your "good" (HDL) cholesterol untouched.
Is Land O'Lakes butter healthy? ›So what is a healthier choice? If you are looking for a buttery spread, I would recommend Land O' Lakes Butter with Olive Oil and Sea Salt. It has 5 grams of heart-healthy mono-unsaturated fat, and 75 percent less saturated fat than butter. It's made with sweet cream, olive oil, salt and sea salt (yes that's it!)
Which is the best cooking oil for cholesterol? ›Heart-healthy oils like canola, corn, olive, peanut, and sunflower oils contain monounsaturated and polyunsaturated fats. They help to lower harmful low-density lipoprotein (LDL) cholesterol and raise healthy high-density lipoprotein (HDL) cholesterol.
What raises cholesterol the most? ›Poor diet.
Eating too much saturated fat or trans fats can result in unhealthy cholesterol levels. Saturated fats are found in fatty cuts of meat and full-fat dairy products. Trans fats are often found in packaged snacks or desserts.
So what are your target numbers? According to Michos, an ideal LDL cholesterol level should be less than 70 mg/dl, and a woman's HDL cholesterol level ideally should be close to 50 mg/dl. Triglycerides should be less than 150 mg/dl. As Michos notes, total cholesterol levels well below 200 mg/dl are best.
Is coconut oil healthier than butter? ›Coconut oil and butter both affect your cholesterol levels. However, while coconut oil increases HDL or high-density lipoprotein, the good kind, butter, on the other hand, increases LDL or low-density lipoprotein, the bad kind.
What can I use instead of butter for mashed potatoes? ›Olive oil: Mashed potatoes without butter are best with a good quality extra virgin olive oil. Garlic: You want to only use fresh garlic to make mashed potatoes without butter. It adds the missing umami flavor from eliminating the butter. Vegetable broth: Just a little bit to add some moisture to the mashed potatoes.
What is the healthiest butter to eat? ›- Smart Balance Original Buttery Spread.
- Earth Balance Pressed Avocado Oil Spread.
- Carrington Farms Organic Ghee.
- I Can't Believe It's Not Butter Original Spray.
- Benecol Buttery Spread (includes plant stanols)
Olive oil spreads
Olive oil offers a slew of health benefits: a recent study by Harvard University nutritionists found that eating just one teaspoon of olive oil a day was associated with a 12 per cent reduced risk of death from all causes, compared with those who rarely or never consumed olive oil.
What kind of bread can a diabetic eat? ›
The American Diabetes Association recommends choosing whole grain bread or 100 percent whole wheat bread instead of white bread. White bread is made from highly processed white flour and added sugar. Here are some delicious and healthy breads to try: Joseph's Flax, Oat Bran and Wheat Pita Bread.
Is oatmeal good for diabetics? ›Oatmeal offers a host of health benefits and can be a great go-to food for those with diabetes, as long as the portion is controlled. One cup of cooked oatmeal contains approximately 30 grams of carbs, which can fit into a healthy meal plan for people with diabetes.
Is canned tuna good for a diabetic? ›A 5-ounce can of tuna provides around 20 grams of protein and no carbs, which makes it a great snack option if you have diabetes. Additionally, tuna provides small amounts of omega-3 fatty acids, which have been shown to help manage diabetes due to their potential to lower inflammation and improve blood sugar control.
What is the best spread for weight loss? ›- Ranch Greek yogurt dip. Using Greek yogurt as a base for dip is an easy way to boost your snack's nutrients. ...
- Honey mustard. ...
- Lemon-herb white bean dip. ...
- Peanut butter fruit dip. ...
- Garlic avocado spread. ...
- Buffalo chicken dip. ...
- Spiced butternut squash dip. ...
- Southwest black bean dip.
The Best Options
The most heart-healthy options are neither butter nor margarine, but olive oil, avocado oil, and other vegetable-based spreads. 7 In baked goods, consider substituting applesauce, nut butters, or squash purees for butter.
Healthier alternatives to butter or margarine include olive oil and other vegetable oil–based spreads, which contain beneficial mono- and polyunsaturated fats. Next time you tear into a warm loaf of bread or roll, consider dipping it in olive oil rather than coating it in butter.
What is healthy to put on toast? ›Ideally choose a whole grain bread with at least a few grams of fiber. Head here for my post on how to choose a healthy bread. Add a favorite spread, such as nut and seed butters, cottage cheese, cream cheese, all-natural jam, avocado, hummus, or tapenade. Layer on fruits, vegetables, or both.
Is Land O'Lakes butter healthy? ›So what is a healthier choice? If you are looking for a buttery spread, I would recommend Land O' Lakes Butter with Olive Oil and Sea Salt. It has 5 grams of heart-healthy mono-unsaturated fat, and 75 percent less saturated fat than butter. It's made with sweet cream, olive oil, salt and sea salt (yes that's it!)
Can I eat butter if I have high cholesterol? ›Eating lots of saturated fats can increase a person's LDL cholesterol level. As butter contains a lot of saturated fat, people with high cholesterol should be mindful of how much they consume each day.
Do bananas lower cholesterol? ›The fiber and potassium in bananas can reduce the level of cholesterol and blood pressure. Banana is especially known as a good source of soluble fibre which will gives one a healthy body and good immune system.
What are the six foods that lower cholesterol? ›
- Get cracking on nuts. Some nuts — such as almonds, pecans and walnuts — are particularly good at lowering LDL. ...
- Feast on fish. ...
- Fiber-up with whole grains. ...
- Bust out some beans. ...
- Choose your oil with care. ...
- Keep fruits in the loop.
“One to two tablespoons of butter will give you 100-200 calories of fat and that might keep you feeling full for a while. However, you will not get any of the other needed nutrients that a good breakfast can provide.” It also may not help you lose or maintain a healthy weight.
What is the healthiest substitute for butter on toast? ›Use Avocado to Replace Butter for Toast
Avocado is healthier than butter — one avocado contains the same fat as two tablespoons of butter. It spreads well on toast and has a lot of heart-healthy monounsaturated fats. It also contains a lot of potassium, which decreases blood pressure.
Scientists around the world simultaneously showed that saturated fat—the kind in butter and lard—increases both “bad” LDL cholesterol and “good” HDL cholesterol, making it similar to carbohydrates overall but not as beneficial to health as polyunsaturated fats from nuts and vegetables.
Is ghee healthier than butter? ›Ghee is a natural food with a long history of medicinal and culinary uses. It provides certain cooking advantages over butter and is certainly preferable if you have a dairy allergy or intolerance. However, no evidence suggests that it's healthier than butter overall.
Is it healthy to eat peanut butter? ›Peanut butter is loaded with so many good, health-promoting nutrients, including vitamin E, magnesium, iron, selenium and vitamin B6. Research shows that people who regularly eat nuts and nut butter, including peanut butter, are less likely to develop heart disease and type 2 diabetes.
Is butter inflammatory? ›High-fat and processed red meat (like hot dogs): These have a lot of saturated fat, which can cause inflammation if you get more than a small amount each day. Butter, whole milk, and cheese:Again, the problem is saturated fat. Instead, eat low-fat dairy products. They aren't considered inflammatory.