Butter or margarine ?

Butter is a product made by churning cream. It is animal fat and so contains saturated fats. Butter is commonly used in cooking, baking and as a spread for bread.

Margarine, on the other hand was developed as a substitute for butter and is made from plant-based oils such as canola oil, palm fruit oil and soybean oil and so it contains unsaturated ‘good’ fats (polyunsaturated and monounsaturated fats). The good fats help reduce LDL (low-density lipoprotein) or ‘bad’ cholesterol when substituted for saturated fat.

Some kinds of margarine are meant to be used as a spread only and should not be used for baking or cooking.

But not all margarines are same; there are some margarines that contain trans fat. In general, the more harder the margarine, the more trans fat it contains. So stick margarines usually have more trans fat than the soft margarines do.

Trans fat, like saturated fat, increases blood cholesterol levels and the risk of heart disease. In addition, trans fat lowers HDL (high-density lipoprotein), or ‘good’ cholesterol levels. So skipping the stick and opting for soft or liquid margarine helps.

Any food product that contains partially hydrogenated oils, it will contain trans fat even if the label claims 0 (zero) grams.

Butter contains little or no trans fat but does have a significant amount of saturated fat.

Cholesterol is found only in animal products, coconut and palm oil. Most margarines contain little or no cholesterol. Butter contains a significant amount of cholesterol.

In countries where cows are grass-fed, butter consumption is associated with a dramatic reduction in heart disease risk. Grass-fed dairy products are also higher in Vitamin K2 and omega-3 fatty acids, both of which are important for the heart.

Margarine with phytosterols:

Phytosterols are plant-based compounds that are similar in structure to cholesterol. Because of this, they compete with cholesterol for absorption in the body, reducing cholesterol absorption and therefore reducing blood cholesterol. Margarines with phytosterols may benefit if cholesterol levels are high.

Quick tips:

• Look for the least amount of trans fat – preferably 0 (zero) grams – and be sure to check the ingredient label for partially hydrogenated oils
• If buying butter, choose grass-fed when possible (associated with a dramatic reduction in heart disease risk)

The table below approximately shows the comparison between butter and margarine:

As you see, margarine usually is better than butter when it comes to heart health.