Butter vs Margarine

 

Butter has been around since ancient civilisations with the domestication of animals whereas margarine was introduced as an inexpensive alternative in France in 1869, according to a history found in the Margarine and Spreads Association in the United Kingdom. A tablespoon of butter and Margarine contain similar 100 calories but butter is slightly higher in saturated fats. So is margarine the obvious choice?

BUTTER

Butter is a dairy product made by churning fresh or fermented cream or milk. Most frequently made from cows’ milk, it can also be derived from sheep, goats, buffalo, and yaks. Salt, flavorings and preservatives are at times added to improve the taste.

To most people, butter is considered unhealthy due to its high aaturated fat content (about 63%) believed to contribute to high levels of cholesterol and thus greater risk of heart disease. It is found that saturated fats increases both the bad (LDL) and good (HDL) cholesterol.

Proponents of the consumption of butter state that it is nutritious, rich in short and medium chain fatty acids such as palmitic and stearic acids, and can have a positive effect on health. Its key nutritional ingredients include antioxidants which can help to offset free radical damage to cells. It is also a source of vitamin D, calcium and 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.

Studies show the fat in butter improves you body’s ability to absorb fat-soluble vitamins A, E, D and K. Eating butter increases the absorption of many other nutrients in other foods as well.

As butter is essentially just the milk fat, it contains only traces of lactose, so moderate consumption of butter is not a problem for the lactose intolerant. People with milk allergies still have to be careful because it contains sufficient allergy-causing proteins to cause reactions.

MARGARINE

Margarine is made from vegetable oils, so it contains no cholesterol. It is also higher in “good” fats — polyunsaturated and monounsaturated — than butter is. These types of fat help reduce low-density lipoprotein (LDL), or bad cholesterol.

However, according to some past studies, eating margarine can increase heart disease in women by 53% over eating the same amount of butter. Why?

THE ANSWER: HIGHER TRANS FATS !!!

Not all margarines are created equal — and some are worse than butter. In recent times, margarine has received its share of scrutiny due to some brands containing hydrogenated oils or trans-fats. The more solid a margarine is at room temperature, the more trans fat it contains, as much as 3 gms per tablespoon.

What can happen?

+ Increases total cholesterol and LDL (bad cholesterol) and lowers HDL (good cholesterol)

+ Lowers quality of breast milk

+ Decreases immune response

+ Reduces insulin response

What to watch for

+ Butter has many nutritional benefits whilst margarine has a few only because they are added. Butter tastes much better than margarine and it can enhance the flavors of other foods. For healthy choice, consider using whipped or light butter, and products that are a blend of butter and olive or canola oil. Per serving, these products have less fat and calories than regular butter does.

+ Though some margarine manufacturers claimed that their new margarines contain plant sterols and removed trans-fats from their spreads or lowered the concentration considerably, it is still far from safe. When reading labels, look closely at the ingredient list to see if there is any mention of partially hydrogenated oils or fractionated oils. Even a margarine lists zero grams of trans fats can still have small amounts of these unhealthy fats.

+ When selecting a spread, be sure to check the Nutrition Facts panel and pay particular attention to the grams of saturated fat and trans-fat. Look for products that have the lowest combined amount and a low percent Daily Value for cholesterol.

Most heart doctors recommend butter over normal margarine but recommend trans fat free margarines over butter.