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Butter vs Margarine

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The debate about whether margarine or butter is best for your health is ongoing. Unfortunately, there is no clear-cut answer. There is not a truly healthful option when it comes to butter or margarine
  • ·         The choice is really between trans fats (margarine) or saturated fats (butter).
  • ·         Trans fats raise bad cholesterol (LDL), whilst lowering good cholesterol (HDL).
  • ·         Saturated fats raise bad cholesterol (less so than trans fats) and do not affect HDL.



What's the difference between butter and margarine?
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Butter is a dairy product made by churning cream or milk to separate the solid components from the liquid. Butter is commonly used in cooking, baking, and as a spread.
The most important difference is that butter contains saturated fat and many margarines contain trans fats. Trans fat raises LDL (bad) cholesterol significantly while lowering HDL (good) cholesterol. Saturated fat also raises LDL (bad) cholesterol, but less than trans fats, and does not affect HDL.
Adding butter to foods adds calories you may not necessarily think about. That being said, butter can be important in a meal because it adds a fat source. Our body needs fat to function and absorb nutrients; fat also provides a feeling of satiety in meals - if you eat a meal without any fat, you are likely to feel hungry again shortly after.

Butter is simply made of pasteurized cream. Sometimes, salt is added. In countries where cows are grass-fed, butter consumption is associated with a dramatic reduction in heart disease risk.
Grass-fed dairy products are much higher in Vitamin K2 and omega-3 fatty acids, both of which are important for heart health. Grass-fed butter also contains conjugated linoleic acid (CLA), which helps improve body composition and protect against cancer. Short and medium-chain triglycerides are also present which are helpful for the gut bacteria, immune function, and metabolism. Regular or non-grass-fed butter contains significantly less, if any, of these nutrients. Cholesterol is found only in animal products, and coconut and palm oil. Most margarines contain little or no cholesterol, whereas butter contains a significant amount of cholesterol.

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Margarine was developed as a substitute for butter and is made from plant-based oils, such as canola oil, palm fruit oil, and soybean oil. Margarines can contain a range of ingredients. Salt and other compounds that keep the flavour and texture of margarine acceptable to the consumer such as maltodextrin, soy lecithin, and mono- or diglycerides are commonly added. Oils such as olive oil, flaxseed oil, and fish oil may also be used. 

Some kinds of margarine are meant to be used as a spread only and should not be used for baking or cooking. Also, some margarine contains phytosterols which compete with cholesterol for absorption in the body, reducing cholesterol absorption and therefore reducing blood cholesterol. Margarines with phytosterols contain a blend of oils such as olive oil or flaxseed oil.


So, in conclusion, having both on hand, and alternating margarine with grass-fed butter might allow you to reap the benefits of both without contributing to excessive saturated fat intake. Your own health goals, medical conditions, and taste preferences should guide you.

Links:
https://www.healthline.com/nutrition/butter-vs-margarine
https://www.health.harvard.edu/staying-healthy/butter-vs-margarine
https://oregon.providence.org/forms-and-information/a/ask-an-expert-butter-vs-margarine-which-is-better-for-you/
https://www.foodrenegade.com/butter-vs-margarine-showdown/

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