Margarine versus Butter
Is butter or margarine better for you and your health? To answer this, lets first discuss the differences between the two.
What is butter?
Butter is a fat and a dairy product that’s formed by churning fermented cream or milk that comes from cows. It has a rich, creamy mouthfeel and due to its make-up it’s a preferred fat for baking and cooking that many find difficult to replicate from other products.
What is margarine?
Margarine is an alternative to butter, which is made from vegetable oils. While margarine has similarities to butter in taste, it does not offer the same textural properties with cooking or baking. However, margarine is considered to be more heart healthy or beneficial to health overall.
Let’s talk about why margarine is considered “healthier” than butter?
The main difference between the two is the type of fat they are primarily made up of. Butter is made of mostly saturated fats, which have been shown to contribute to negative health outcomes with high consumption overtime. Margarine is made of monounsaturated fats, which are considered heart healthy and shown to benefit health with moderate consumption overtime.
Nutrient Profile Overview
1 Tbsp Butter
100 calories
11g total fat
7g saturated fat
30mg cholesterol
1 Tbsp Margarine
100 calories
11g total fat
2g saturated fat
0mg cholesterol
Understanding the types of fat and associated health outcomes
Dietary fat is needed for energy and a range of biological functions (i.e., thermal insulation, energy, cushioning for organs, cell support, etc.), however, too much fat can lead to weight gain. Too much of certain types of fats can contribute to increased risk for heart disease alongside other health conditions.
What is saturated fat?
The main difference for why saturated fats are considered to have negative health comes is due to their chemical structure and how they interact in the body. Saturated fat is solid at room temperature and can cause the build up of fatty deposits in blood vessels. With high intake of saturated fats, low density lipoprotein (LDL) or “bad cholesterol” can build up in the body, increasing a person’s risk for heart disease and stroke. You can learn more about LDL cholesterol in a previous blog post, understanding cholesterol and health.
Saturated fats are found in:
– Meat products (beef, bacon, sausage, etc.)
– Dairy products
– Deep fried foods
– Baked goods and desserts
– Many fast food dishes
What is unsaturated fat?
In comparison to saturated fats which are solid at room temperature, unsaturated fats are liquid at room temperature. Therefore, they do not tend to clog blood vessels but instead improve high density lipoprotein (HDL) or “good cholesterol.” Unsaturated fats have also been shown to help reduce inflammation and support heart health.
Unsaturated fats are found in:
– vegetable oils (olive, peanut, canola, sunflower, soybean, flaxseed)
– avocados
– nuts (almonds, walnuts, hazelnuts, pecans, etc.)
– seeds (flax, sunflower, pumpkin, sesame)
– fish
How much fat is recommended daily?
As a general rule of thumb for fat intake, most people are advised to consume no more than 25-30% of daily calories from dietary fat. Most dietary fat should come from food sources containing unsaturated fats.
If you are looking for more individualized support with your nutrition goals, our team of Dietitians can help! Feel free to reach out to us via our contact us page!
Please note this information is for educational purposes only and is not intended as medical advice or individualized nutrition recommendations.
Sources:
1. Harvard Health: Types of Fat
2. American Diabetes Association: Fats
3. Harvard Health: Butter vs Margarine
4. Mayo Clinic: Margarine or Butter?
5. McGill University: Butter
