Margarine versus butter: Which is healthier?
The war between margarine and butter started back in the ‘90s when margarine was packed full of trans fats. This is when a direct link between trans fats and atherosclerosis, a disease caused by plaque build-up in the arteries, was first discovered. Margarine quickly became a product under great scrutiny.
Today, most margarine products do not contain any traces of trans fats, but the battle wages on. Now there are so many different choices on the shelf — whipped, light, soft spreads, blends, olive oil base, etc. — that it is even harder to know which one is best.
Filled with fat, calories and cholesterol
The American Heart Association suggests buying soft, trans-fat-free spreads instead of regular butter or stick margarine because they contain less saturated fat, which means they are healthier for your heart. Butter blends with added olive or canola oil are even better, because they typically have even less saturated fat and cholesterol. "Whipped" or "light" blends contain fewer calories. So which will it be?
“The truth of the matter is, none of them are great for you,” says Sally Brozek, registered dietitian at Piedmont Atlanta Hospital. “Butter, while natural, is a saturated fat. There is plenty of scientific evidence that links saturated fat to increased blood cholesterol. And both butter and margarine are packed full of calories, so both can be a problem for those watching their weight.”
Mediterranean diet is a better alternative
Brozek recommends substituting both butter and margarine with olive oil or canola oil whenever possible. This falls more in line with a Mediterranean diet, which is high in monounsaturated and polyunsaturated fats. These fats have been proven to be the best types of fats. The Dietary Guidelines for Americans recommends the Mediterranean diet to promote health and prevent disease. This diet includes:
- Replacing butter with healthy fats, such as olive oil.
- Eating primarily plant-based foods, like fruits and vegetables, whole grains, beans and nuts.
- Using herbs and spices instead of salt to flavor foods.
- Limiting red meat to no more than a few times a month.
- Eating fish and poultry at least twice a week.
So the next time you want a little butter or margarine on your baked potato or your veggies, try dribbling a little olive oil over them instead.
Baking with butter
When it comes to baking, it is harder to find an ideal substitute for butter. After all, butter enhances baking quality, giving baked goods a golden hue and great texture.
"It’s more about portion control," says Brozek. "If you watch everything else you are eating, you can afford to have a little butter, margarine or a baked good that is made with butter."
She emphasizes the fact that we really have to look beyond what we are spreading on our toast and on our potatoes. Instead, it is more important to take a look at all the foods in our diet. Eating a well-balanced, nutritious diet and keeping sweets and treats to a minimum is really what it's all about.
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FAQs
Healthy Diet
Is margarine more healthy than butter? ›
Butter contains a lot of artery-clogging saturated fat, and margarine contains an unhealthy combination of saturated and trans fats, so the healthiest choice is to skip both of them and use liquid oils, such as olive, canola and safflower oil, instead.
Why use butter instead of margarine? ›
But when you're baking, butter triumphs over margarine every time. For cakes, cookies, and pastries, butter (unsalted, that is) provides richer flavor. (It begins as cream, after all, and margarine is made from vegetable oil.) Butter's high fat content is also what gives baked goods their texture.
Is country crock healthier than butter? ›
Is Country Crock® better for me than dairy butter? Country Crock® products are all made of plant-based oils – a source of good fats. Because we use plant-based oils, all our Country Crock® products contain less saturated fat than dairy butter, as well as zero cholesterol.
What is the healthiest substitute for butter? ›
9 healthful substitutes for butter
- Olive oil.
- Ghee.
- Greek yogurt.
- Avocado.
- Pumpkin purée.
- Mashed bananas.
- Coconut oil.
- Applesauce.
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 healthiest margarine you can buy? ›
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.
Why is Country Crock not margarine? ›
(As an aside – even in its traditional packaging, Country Crock isn't actually margarine. The product is a “spread,” a term for vegetable-oil products that didn't meet the standards of margarine, which didn't meet the standard for butter.
What is the healthiest spread? ›
"Margarine has the better nutrient profile in terms of being lower in saturated fat than butter, and both should be considered in the context of the whole diet," she says. "But emerging evidence suggests that there's an association between poor health and ultra-processed diets above and beyond nutrients."
What is the healthiest butter in the world? ›
The healthiest butter brands
- 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)
- 4th & Heart Ghee Oil (uses grass-fed dairy)
There are a variety of Smart Balance options - ranging from Original, to Light, to Whipped, to Olive Oil, to "Heart Right". All contain less saturated fat (1.5-2.5 grams) than whipped butter does (3.5-4.5 grams), but about the same number of calories per tablespoon. This is a perfectly fine choice for spreads.
Is Land O Lakes spread real butter? ›
Since the concept of squeeze spread isn't new, we found a way to make LAND O LAKES® Soft Squeeze™ butter spread stand out: It contains real butter. And that plays well with our target consumer segment.
What can I put on toast instead of butter? ›
Try our five healthy toppings for toast, crumpets or rice cakes, and enjoy a tasty snack without harming your heart.
- Avocado. ...
- Mashed or sliced banana. ...
- Berries and low-fat Greek yoghurt. ...
- Pure nut butters. ...
- Chia and berry 'jam'
If you're looking for the healthiest butter brands in 2023, these are six healthy butter brands we recommend.
- 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)
We found an association of shea butter consumption with lower BP, which provides the rationale for investigation through rigorous study designs to evaluate the benefits of shea butter consumption for prevention of hypertension and improved cardiovascular health.
Is I can't believe it's not butter margarine? ›
Take note, I Can't Believe It's Not Butter! is not margarine. Margarine has a standard identity established by the FDA and must contain at least 80% fat. I Can't Believe It's Not Butter! products contain less than 80% fat and are, therefore, not classified as margarine.
